Inspired by Aussie Fitness

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.
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.
Slice 1.2kg of boneless, skinless chicken breast into 8 tender strips. Then season them well using:
Massage the spices in thoroughly to ensure every bite is flavorful 🔥.
Set up two bowls:
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 💥.
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.
In a saucepan:
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 🏆🔥.
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.

Spray oil generously to avoid dry patches.
Monitor air frying every few minutes to ensure even crisping.
Not all flour and starch is absorbed—macros calculated per tender.
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Butterfly and slice chicken breasts into 8 even strips.
Mix all dry seasonings together and rub onto chicken.
Prepare two bowls: >- one with seasoned flour and starch, and another with the soda water for batter.
Dip chicken into flour mixture, then into soda water, then back into the flour mixture to coat.
Preheat air fryer to 200°C (390°F).
Place tenders in the basket and spray lightly with oil.
Air fry for 12–15 minutes, flipping halfway and re-spraying any floury spots.
In a small saucepan, melt butter over low heat.
Whisk in hot sauce, vinegar, garlic powder, and salt until smooth.
Remove from heat and stir in honey until combined.
Brush or toss cooked tenders in the hot honey buffalo sauce.
6/18/2025
These look amazing! Can't wait to try making them for my next meal prep!
6/18/2025
I'M EARLY LET'S GO! I might ask my Dad to make this😗
6/18/2025
Loveeee, making this for sure
6/18/2025
Can’t wait to try these
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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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Jalalsamfit (adapted by JojoM)
Jalalsamfit (adapted by JojoM)