Air-Fried Crispy Chipotle Honey Chicken Tenders with High-Protein Ranch

Ingredients

• 1.5 lb boneless skinless chicken tenderloins
• salt (To taste)
• black pepper (To taste)
• 1 tsp garlic powder
• 0.25 cup flour (Use @fit.flour or all-purpose flour)
• 2 large eggs
• 2 cups cornflakes (Crushed)
• cooking spray (Light spray for the air-fryer basket and chicken)
• 0.25 cup honey
• 5 chipotle peppers in adobo (Use 4–6 peppers; finely chopped)
• 1 tbsp adobo sauce
• 2 garlic cloves (Minced)
• 1 tbsp apple cider vinegar
• hot sauce (Optional, to taste)
• 0.25 cup broth (To thin or stretch the glaze)
• 1 cup nonfat Greek yogurt
• 2 tbsp light mayonnaise
• 1 tbsp ranch seasoning
• 1 tbsp fresh dill (Chopped)
• pickle juice (A splash, to taste)
• water (A splash, as needed to thin the ranch)

Steps

1. 1

   Pat the chicken tenderloins dry. Season all over with salt, black pepper, and garlic powder.

2. 2

   Set up three shallow bowls: place the flour in the first, beat the eggs in the second, and place the crushed cornflakes in the third.

3. 3

   Coat each chicken tenderloin in flour, shaking off the excess. Dip it into the beaten egg, then press it into the crushed cornflakes until fully coated on all sides.

4. 4

   Preheat the air fryer to 390°F (200°C), if preheating is required for your model. Arrange the breaded tenders in a single layer, leaving space between them, and lightly coat them with cooking spray.

5. 5

   Air-fry the tenders at 390°F (200°C) for 12–15 minutes, turning them halfway through. They should be crisp and golden, and the thickest tender should reach 165°F (74°C) internally.

6. 6

   While the chicken cooks, combine the Greek yogurt, light mayonnaise, ranch seasoning, chopped dill, and a splash of pickle juice in a bowl.

7. 7

   Stir the ranch until smooth. Add a splash of water as needed until it reaches a pourable dipping consistency.

8. 8

   Place a skillet over medium heat. Add the chopped chipotle peppers, adobo sauce, minced garlic, apple cider vinegar, honey, optional hot sauce, and broth.

9. 9

   Stir the glaze over medium heat until combined and slightly thickened, about 2–4 minutes. It should look glossy and coat the back of a spoon; do not let the honey scorch.

10. 10

    Transfer the crisp chicken tenders to the skillet and gently toss until they are evenly coated in the glossy chipotle-honey glaze.

11. 11

    Serve the glazed tenders immediately with the high-protein ranch for dipping.

Notes

The source lists approximately 406 calories, 49 g protein, 38 g carbohydrates, and 6 g fat per serving of about three tenders with ranch. Work in batches if needed so the air-fryer basket is not crowded. Refrigerate leftovers promptly and reheat in the air fryer to restore crispness.

Nutrition per serving

• main
• high-protein
• air-fried
• crispy
• chicken
• spicy
• sweet-savory
• low-calorie