Hot Honey Chicken Tenders with Southwest Ranch
Kristian Webb | Nutrition & Health cooked this in an Instagram reel. SeeMeCook wrote it up from the reel as a full recipe and added ingredient weights and nutrition.
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Crispy air-fried chicken tenders are coated in crushed corn flakes, dipped in a sticky hot honey glaze, and served with a creamy southwest ranch dipping sauce. The recipe makes four high-protein servings and is designed for meal prep.
- Time
- 35 minutes
- Equipment
- Stovetop and air fryer
- Good for
- Lunch or dinner
- Cuisine
- American
- Contains
- Gluten, dairy, and eggs
Diet and allergen details are read from the ingredient names and are not certified.
Ingredients
Chicken
- 4 g
- 3 g
- 120 g
- 55 g
- 100 g
Southwest Ranch
- 30 g
- 15 g
- 3 g
- 3 g
- 1 g
- 1 g
- 1 g
- 1 g
- 25 g
Hot Honey Glaze
- 85 g
- 60 g
- 9 g
- 15 g
- 2 g
- 30 g
Weights are estimates. Together, the ingredients weigh about 2 kg before cooking, which is about 500 g per serving.
Steps
Season the chicken tenderloins with salt, black pepper, and garlic powder.
Set up the coating station with the flour, beaten eggs, and crushed corn flakes. Dip each seasoned tenderloin into the flour, then the eggs, and finally the crushed corn flakes, pressing the crumbs on so they adhere. Rice bubbles may be used instead of corn flakes.
Arrange the coated chicken tenderloins in the air fryer basket and give them a light spray of olive oil.
Air-fry at 200°C (400 °F) for 12 minutes, flipping the tenders halfway through, until golden and crisp.
While the chicken cooks, combine the non-fat Greek yogurt, light mayonnaise, lime juice, fresh garlic, chilli powder, cumin, smoked paprika, onion powder, and salt in a bowl.
Mix the ranch ingredients until smooth, adding 1–2 tablespoons of water as needed to reach the desired dipping consistency.
Heat a pan over medium heat. Add the hot sauce, honey, minced garlic, and chopped green onions. The transcript also mentions garlic powder and shallots in the glaze.
Stir the glaze together in the pan until combined and warmed through.
When the chicken is cooked and crispy, dip one side of each tender into the hot honey glaze.
Serve the glazed chicken tenders with the southwest ranch sauce for dipping.
Notes
The description provides the ingredient quantities, while the transcript provides the method. The source does not specify the amount of chicken-seasoning garlic powder, flour, glaze green onions, or the glaze garlic powder and shallots mentioned in the transcript. The stated nutrition is 412 calories and 41 g protein per serving, but the listed 1.5 kg of chicken plus coating and glaze may produce different totals depending on ingredients and how much coating or glaze is consumed.
Nutrition
These are estimates per serving, worked out from the ingredients.
- Calories
- 775
- Protein
- 99 g
- Carbs
- 59 g
- Fat
- 15 g
- Fiber
- 2 g
Where the calories come from
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