# Honey BBQ Chicken Tenders

These Honey BBQ Chicken Tenders are a lower calorie and higher protein version of its fast-food counterpart that can help you lose weight.

- Servings: 8 servings
- Total time: 20 min
- Cuisine: American
- Category: Sauce & Condiment
- Language: en

## Ingredients

- 24 oz Chicken Breast
- 0.5 cup All Purpose Flour
- Garlic Salt
- Onion Powder
- Cayenne Pepper
- 0.5 cup Egg Whites
- 2 Tbsps Hot Sauce
- 2 Tbsp Pickle Juice
- 1 cup Corn Flakes
- 6 Tbsps BBQ Sauce
- 2 Tbsps Honey
- Parsley Flakes

## Instructions

1. Cut 24 ounces of chicken breast into even 3 ounce strips.
2. Add all-purpose flour to a plate.
3. Season with garlic salt.
4. Season with onion powder.
5. Season with cayenne pepper.
6. Mix it all together.
7. Fully coat chicken strips in the seasoned flour mixture.
8. Add egg whites to a plate.
9. Add hot sauce.
10. Add a splash of pickle juice.
11. Mix it all together.
12. Fully coat the floured chicken in the egg wash.
13. Add corn flakes to a plate.
14. Add the chicken on top of the corn flakes.
15. Press it in until fully coated.
16. Spray a light cooking oil.
17. Air fry at 350 degrees for 10-15 minutes.
18. While the chicken is cooking, add 6 tablespoons of low calorie barbecue sauce to a pan.
19. Add a dash of cayenne pepper.
20. Add 2 tablespoons of honey.
21. Bring it to a light boil and reduce for 5 minutes until the sauce thickens.
22. Take out the chicken tenders.
23. Fully coat them in the honey barbecue sauce.
24. Top with parsley flakes.

## Equipment

- Air Fryer
- Pan
- spatula
- cutting board
- knife
- plates

## Source

- Original video: https://www.tiktok.com/t/ZT6MouBNa/
- Recipe page: https://www.cliprecipe.com/recipe/fe5bf245-4c4d-415b-9823-fba4421b6dbe
- Extracted: 2025-07-23

Extracted from the video by Clip Recipe (https://www.cliprecipe.com). Quantities and steps are as stated or shown in the video. Site guide for agents: https://www.cliprecipe.com/llms.txt