Name: Hot Honey Buffalo Chicken Tenders
Prep time: 20 min
Cook time: 15 min
Total time: 35 min
Yield: 8
Ingredients: Boneless skinless chicken breast; Salt; Hot paprika; Onion powder; Garlic powder; Chilli powder; Cayenne pepper; Dried oregano; Plain all-purpose flour; Potato starch; Seasoning blend (as above); Soda or sparkling water; Unsalted butter; Hot sauce; White vinegar; Garlic powder; Salt; Honey

Easy and healthy air-fried chicken tenders coated in a crispy flour crust and tossed in a spicy hot honey buffalo glaze. High protein and low calorie.

🔥 Hot Honey Buffalo Chicken Tenders

If you're on the hunt for a healthy, high-protein meal that satisfies like comfort food, these Hot Honey Buffalo Chicken Tenders are for you 💪🏼🍯🍗. Air-fried to golden crisp perfection and coated in a sweet-spicy homemade glaze, this recipe is inspired by the viral creations of Aussie Fitness and ideal for meal preppers, gym-goers, or anyone craving clean indulgence!

With 35g protein per tender and minimal fat, these chicken strips are everything we love about buffalo wings—but air-fried and guilt-free.

Why You'll Love It 💛

✅ High Protein: 35g per serving
✅ Air Fried: Crisp without deep-frying
✅ Simple Ingredients: Pantry staples
✅ Buffalo Sauce From Scratch: No bottled sauces needed
✅ Meal Prep Friendly: Keeps well in the fridge

🔪 Step-by-Step Breakdown

1. Prep the Chicken 🐔

Slice 1.2kg of boneless, skinless chicken breast into 8 tender strips. Then season them well using:

1 tsp salt
1 tsp hot paprika
1 tsp onion powder
1 tsp garlic powder
½ tsp chilli powder
½ tsp cayenne
½ tsp dried oregano

Massage the spices in thoroughly to ensure every bite is flavorful 🔥.

2. Batter and Coat ✨

Set up two bowls:

Bowl 1: A mix of seasoned all-purpose flour (200g) and potato starch (135g)
Bowl 2: Sparkling or soda water (240ml)

Dip each chicken piece into the dry mix ➝ then the sparkling water ➝ back into the dry mix. This double-coating creates a flaky, crisp shell when air-fried 💥.

3. Air Fry to Perfection 🍃

Preheat your air fryer to 200°C (390°F). Place tenders in a single layer, spray with oil, and air fry for 12–15 minutes, flipping halfway. Re-spray any dry floury spots for even crispiness.

4. Make That Hot Honey Buffalo Sauce 🍯🔥

In a saucepan:

Melt 60g butter
Add 80ml hot sauce, 1 tsp vinegar, ½ tsp garlic powder, salt, and 40g honey Whisk until smooth and glossy. Toss your hot tenders in this irresistible glaze right before serving 😋.

💡 Tips for Success

🛑 Don’t skip the spray oil. It ensures the coating crisps evenly.
🔁 Flip halfway and monitor the air fryer closely.
🧂 Adjust spice and honey balance to suit your taste.

Whether you’re looking for a post-workout meal, a healthier game-day snack, or just something bold and satisfying, these Hot Honey Buffalo Chicken Tenders are a winner all around 🏆🔥.