Macro-friendly, sweet ‘n’ spicy chicken tenders. The crunch factor is real with this one.
Sack the frozen tenders – we're going DIY. Sweet, spicy and macro-friendly, these pack a serious punch in the spice and protein department. All you need is some chicken, corn flakes, a handful of seasoning and you’re well on your way to an extra 40g of protein.
- What are honey sriracha chicken tenders?
- Can you meal prep chicken tenders
- Variations and add-ins
- Tips to make your tenders crunchy
- Serving options
- Equipment needed
- Recipe
- FAQs
- Other chicken recipes
What are honey sriracha chicken tenders?
These tenders are the ultimate fakeaway meal. They’re incredibly versatile, whether you want them in a burger, a wrap or a nice addition to a salad, the choice is yours. Whether you’re on a bulk or a cut, these have got you covered with 40g of protein and only 335kcal.
Can you meal prep chicken tenders?
Chicken is one of the best meats to meal prep so yes you can very easily prep these sweet yet spicy tenders. Simply add more ingredients and more chicken and you’ll be sorted for the week ahead.
Variations and add-ins
One of the best things about chicken tenders is, you’re not restricted when using seasonings and sauces, any you use will most likely still be delicious. Here are a few tweaks you can make:
- Breadcrumbs and/or flour to replace cornflakes.
- Plain yoghurt and milk to replace buttermilk.
- Use any seasoning and sauces you like depending on what you want to make (cinnamon, mustard, mayo, cayenne and more).
Make them vegan
There are a lot of alternatives that you can use to make this recipe fit your dietary needs. Here’s a few:
- Chicken alternatives – Tofu, seitan, mushrooms.
- Buttermilk alternatives – Lemon juice and non-dairy milk
- Honey alternatives – Agave syrup, vegan
Tips to make your tenders crunchy
It’s safe to say that one of the largest factors of chicken tenders is the satisfying crunch – here's how you make the crispiest tenders possible:
- Tenderise the meat.
- Add some corn starch in the mix.
- Make sure you use a wire rack
- Make sure the chicken skin is dry (that’s where the sauce comes in)
Serving options
There are many different options to pair your delicious tenders with – here are a few options.
- Various dipping sauces (BBQ, ketchup etc)
- Fries (frozen, wedges, homemade)
- Make it into a wrap with veggies of your choosing
What cooking equipment do I need?
- Bowl to create mixture and to marinade the chicken
- Knife
- Wire rack
Crispy honey sriracha chicken tenders recipe
Crispy honey sriracha chicken tenders
- Servings
- Makes 12-15 strips
- Prep Time
- 10 minutes
- Cook Time
- 18 minutes
- Passive Time
- 18 minutes
Ingredients
- 1 cup homemade buttermilk (1 cup low-fat milk and lemon juice)
- 2 chicken breasts
- 2 tsp. garlic powder
- 2 tsp. onion powder
- 2 tsp. salt and pepper
- 70 g crushed corn flakes
- 1 tsp. paprika
- 1-2 tbsp. sriracha
- 1 tbsp. honey
- Sqeeze lemon juice
Instructions
Make your buttermilk by combining 1 cup of low-fat milk with a squeeze of lemon juice, and mix well.
Cut your chicken breasts into strips and place into a bowl.
Add 1 tsp of your garlic powder, onion powder, sriracha, salt and pepper, and buttermilk to your chicken, and mix until the chicken is fully coated.
In a separate bowl, add your corn flakes and 1 tsp of garlic powder, onion powder, salt and pepper, and paprika to make your crumb.
Place each chicken strip into the crumb, coating each piece fully.
Once all the chicken is coated, place each strip on a wire rack and bake in a pre-heated oven at 200C for 18 minutes.
While your chicken is cooking, make the glaze by combining 1-2 tbsp of sriracha (use less if you don’t like heat), 1 tbsp of honey and a squeeze of lemon juice in a bowl.
Drizzle the glaze over each piece of chicken and enjoy.
Nutritional info per serving:
| Calories | 335 |
|---|---|
| Total Fat | 2g |
| Total Carbohydrates | 37g |
| Protein | 40g |
FAQ’s
Why use buttermilk?
It helps tenderise the meat as it’s slightly acidic, so it helps break down the proteins in the chicken.
Can I freeze chicken tenders?
The short answer is yes. All you need to do is put them on a baking tray and placing them in the freezer until they are fully frozen and place them in freezer bags. You can keep them for up to two months maximum.
Other chicken recipes
If you’re anything like me, chicken is a mainstay in your household. If you’re wanting more inspo on what to make. Look no further.
Easy one-pot chicken ramen
Making instant noodles a little more... Fancier. While giving you 47g of protein.
Chicken & bacon bulking salad
Give your salad a little more flavour – throw in some sizzling bacon and succulent chicken and you’ve got yourself a meal packed with 95g of protein.
One-pan roast chicken dinner
Get rid of the faff of cleaning up after a Sunday dinner and just indulge. All you need is one pan and you’re ready. Finally, the Christmas dinner stress is no more.
