Name: High-Protein Honey Garlic Chicken Tenders
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Yield: 4
Ingredients: 700 g chicken breast (cut into 12 strips); 90 g flour (plain); 1 tsp salt; 1 tsp onion powder; 1 tsp garlic powder; 1 tsp paprika; 0.5 tsp black pepper; 1 piece egg (beaten); 15 ml pickle juice (or lemon juice); 110 g cornflakes (finely crushed); 500 g broccoli (cut into florets); 300 g green beans (trimmed); 15 ml olive oil; 15 ml lemon juice; 0.5 tsp garlic powder; 0.5 tsp salt; 0.25 tsp black pepper; 15 g butter (unsalted); 45 ml soy sauce; 45 ml honey; 2 clove garlic (minced); 0.5 tsp chili flakes (optional); parsley (dried, optional garnish)

Prep time

20 min

Cook time

25 min

Total time

45 min

Servings

4 servings1×

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High-Protein Honey Garlic Chicken Tenders

These high-protein honey garlic chicken tenders are built as a complete weeknight meal: crisp baked chicken, a sticky honey garlic glaze, and a roasted broccoli and green bean side. The vegetables cook in the oven at the same time as the tenders, so the plate feels balanced without adding a separate complicated side dish.

Why This Recipe Works

A three-step coating gives crunch without deep frying, while the short honey-garlic glaze adds strong flavor right at the end. Baking on a rack helps airflow so the crust sets evenly.

Serving the glaze after baking keeps the tenders crisp longer. Roasting broccoli and green beans separately keeps the vegetables browned and tender instead of wet, which matters because the chicken coating is already crisp.

How To Make It Successfully

Set up flour, egg, and cornflake bowls before handling chicken to keep the process fast. Press the coating firmly so it adheres and browns.

Start the vegetables once the chicken is coated. They need a similar roasting time, and using a separate tray gives everything enough space to brown.

Simmer glaze briefly only until it turns glossy. If reduced too far, it can become overly salty and sticky.

Storage and Variations

Store cooked tenders and vegetables up to 3 days in the fridge. Reheat the tenders in the oven or air fryer, warm the vegetables separately, then glaze the chicken before serving.

You can swap chicken with turkey strips or firm tofu slabs for a similar bowl-style meal. The side can also be made with tenderstem broccoli, courgette, mushrooms, peas, onions, spinach, or frozen mixed veg.

Serving & Goal Fit

One serving is three tenders with honey garlic glaze plus a quarter of the roasted broccoli and green beans.

Training day: add 50 g cooked rice or one piece of fruit.

Rest day: keep the vegetables generous and serve two tenders if you want a slightly lighter plate.

Protein swaps: turkey breast strips or firm tofu can replace chicken.

Vegetable swaps: broccoli, green beans, spinach, peas, mushrooms, onions, courgette, frozen mixed veg, or tenderstem broccoli.