Crispy Hot Honey Buffalo Chicken Tenders — High Protein Fakeaway

Crispy Hot Honey Buffalo Chicken Tenders — High Protein Fakeaway 🍗🔥

Air-fried, golden-crisp chicken tenders tossed in a sweet and spicy hot honey buffalo glaze — these tenders are everything you love about takeout, but lighter, leaner, and packed with 35g of protein each. 💪🏼

Perfect for meal prep, game nights, or post-workout meals, this recipe delivers that satisfying crunch without the guilt.

Why You’ll Love It ❤️

• Crispy air-fried texture — no deep frying needed.
• Sweet-heat glaze from honey and buffalo sauce.
• High in protein, low in fat — only 233 calories per piece!
• Ideal for wraps, burgers, or paired with salad for a balanced meal.

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🧂 Ingredients

Chicken Tenders

• 1200g (2.6 lb) boneless, skinless chicken breasts — butterfly and slice into 8 strips
• 1 tsp salt
• 1 tsp hot paprika
• 1 tsp onion powder
• 1 tsp garlic powder
• ½ tsp chilli powder
• ½ tsp cayenne pepper
• ½ tsp dried oregano

Coating Batter

• 200g (1.6 cups) plain flour (approx. 10–20g sticks per tender)
• 135g (1.1 cups) potato starch (approx. 5–10g sticks per tender)
• 250ml (1 cup) sparkling water — for a light, airy texture
• Cooking oil spray — for even browning

Hot Honey Buffalo Sauce

• 85ml (3 fl oz) buffalo sauce (Frank’s RedHot or preferred brand)
• 40g (2 tbsp) honey

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👨🏻‍🍳 Instructions

1. Prepare Chicken and Seasoning

1. Butterfly and slice chicken breasts into 8 strips.
2. Mix salt, paprika, onion, garlic, chilli, cayenne, and oregano.
3. Rub seasoning evenly over chicken and rest for 10 minutes.

2. Make the Coating Batter

1. Combine flour and potato starch in a bowl with leftover seasoning.
2. In a separate bowl, mix a few spoonfuls of flour mixture with sparkling water to form a light, crumbly batter.

3. Coat and Air Fry

1. Dredge each tender in dry flour, dip in wet batter, then coat again in flour.
2. Lightly spray each piece with oil.
3. Air fry at 190°C (375°F) for 12–15 minutes, flipping halfway, until golden brown and crispy.

4. Make the Hot Honey Buffalo Sauce

1. Warm buffalo sauce and honey on low heat until smooth.
2. Toss hot tenders in the sauce until fully coated.
3. Serve immediately — perfect in wraps, burgers, or rice bowls! 🍯🔥

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💡 Tips

• Lightly spray any dry flour spots before air frying for an even crust.
• Let coated chicken rest for 5 minutes before frying for extra crunch.
• Use sparkling water instead of still for a fluffier coating.

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🍴 Nutrition (per tender)

| Calories | Protein | Carbs | Fat | Sugar | Sodium | | -------- | ------- | ----- | --- | ----- | ------ | | 233 kcal | 35g | 16.5g | 3g | 6g | 420mg |

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❓ FAQ

Q: Why use sparkling water in the batter?
A: The carbonation creates air pockets in the batter, resulting in a crispier, lighter coating.

Q: Can I bake instead of air fry?
A: Yes! Bake at 200°C (400°F) for about 20 minutes, flipping halfway and spraying with oil for even crispiness.