Crispy Hot Honey Buffalo Chicken Tenders — High Protein Fakeaway
Aussie Fitness adapted by JojoM
Air-fried buffalo chicken tenders glazed in a sweet-hot honey sauce — 233 calories and 35g protein per piece! A guilt-free, crunchy, 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.
🧂 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
👨🏻🍳 Instructions
1. Prepare Chicken and Seasoning
- Butterfly and slice chicken breasts into 8 strips.
- Mix salt, paprika, onion, garlic, chilli, cayenne, and oregano.
- Rub seasoning evenly over chicken and rest for 10 minutes.
2. Make the Coating Batter
- Combine flour and potato starch in a bowl with leftover seasoning.
- 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
- Dredge each tender in dry flour, dip in wet batter, then coat again in flour.
- Lightly spray each piece with oil.
- 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
- Warm buffalo sauce and honey on low heat until smooth.
- Toss hot tenders in the sauce until fully coated.
- Serve immediately — perfect in wraps, burgers, or rice bowls! 🍯🔥
💡 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.
🍴 Nutrition (per tender)
| Calories | Protein | Carbs | Fat | Sugar | Sodium | | -------- | ------- | ----- | --- | ----- | ------ | | 233 kcal | 35g | 16.5g | 3g | 6g | 420mg |
❓ 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.
Crispy Hot Honey Buffalo Chicken Tenders — High Protein Fakeaway
Aussie Fitness adapted by JojoMAir-fried buffalo chicken tenders glazed in a sweet-hot honey sauce — 233 calories and 35g protein per piece! A guilt-free, crunchy, high-protein fakeaway.
Chef's Tips
Lightly spray any dry flour spots while air frying to ensure an even golden crust.
For extra crispiness, let coated chicken rest for 5 minutes before air frying.
Use sparkling water for a lighter, crispier coating texture.
Tools Used
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Ingredients
Chicken Tenders
Coating Batter
Hot Honey Buffalo Sauce
Instructions
Prepare Chicken and Seasoning
- 1
Butterfly and slice chicken breasts into 8 strips.
- 2
Mix salt, paprika, onion powder, garlic powder, chilli, cayenne, and oregano.
- 3
Rub evenly over chicken and set aside for 10 minutes.
Make the Coating Batter
- 1
In one bowl, combine flour and potato starch with remaining seasoning.
- 2
Add a few spoonfuls of flour mix to a separate bowl and pour in sparkling water to make a light, crumbly batter.
Coat and Air Fry
- 1
Dredge each chicken strip in the dry flour mix, then dip into the wet batter, and coat again in dry flour.
- 2
Lightly spray each coated tender with oil to prevent dry patches.
- 3
Air fry at 190°C (375°F) for 12–15 minutes, flipping halfway, until golden brown and crispy.
Make the Hot Honey Buffalo Sauce
- 1
In a pan on low heat, combine buffalo sauce and honey until smooth.
- 2
Toss cooked tenders in the sauce until evenly coated.
- 3
Serve immediately in wraps, salads, or burgers.
Comments & Reviews
Doug
10/18/2025
I tried this with pork rind coating—still amazing flavor!
az0ng
10/17/2025
Mine didn’t come out super crispy but still tasted great.
nurse_shark84
10/14/2025
Sparkling water in the batter? Genius trick, worked so well!
Matthias
10/11/2025
Can’t wait to try these — look perfectly crispy!
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Nutrition Facts
Serving Size: 1 tender
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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