High Protein Low Cal Hot Honey Tenders with Southwest Ranch
High Protein Low Cal Hot Honey Tenders with Southwest Ranch
Ingredients
For the Tenders
- 1 1/2 pounds chicken tenderloins
- as needed garlic powder
- as needed salt
- as needed pepper
- as needed high protein flour, or regular flour
- 2 cups crushed corn flakes
- 2 eggs, beaten
- as needed light cooking spray
For the Southwest Ranch
- 1/2 cup non-fat Greek yogurt, (120g)
- 2 tablespoons light mayo
- 1 tablespoon fresh lime juice
- 1 small garlic clove, minced
- 1 teaspoon chili powder
- 1/2 teaspoon cumin
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon onion powder
- 1/4 teaspoon salt
- 1-2 tablespoons water, to thin to drizzle consistency
For the Hot Honey Glaze
- 1/4 cup honey
- 1/4 cup hot sauce
- 1 tablespoon minced garlic
- as needed green onions, chopped, for garnish
Instructions
- 1
Season the chicken tenderloins with salt, pepper, and garlic powder, ensuring both sides are fully coated.
⏱️ 5 min
- 2
Set up a breading station with three separate bowls: one containing the high protein flour (or regular flour), one with the 2 beaten eggs, and one with the 2 cups of crushed corn flakes.
⏱️ 3 min
- 3
Dip each seasoned chicken tenderloin first into the flour, then into the beaten eggs, and finally into the crushed corn flakes, ensuring they are fully coated.
⏱️ 7 min
- 4
Place the breaded chicken tenderloins into an air fryer basket.
⏱️ 1 min
- 5
Spray the chicken with light cooking spray to help with crispiness.
⏱️ 1 min
- 6
Air fry the chicken at 390°F for 10-12 minutes, making sure to flip them halfway through the cooking time, until they are nice and crispy.
⏱️ 12 min•🌡️ 390
- 7
While the chicken cooks, prepare the southwest ranch. In a bowl, combine the non-fat Greek yogurt, light mayo, minced garlic, and fresh lime juice.
⏱️ 2 min
- 8
Add the dry seasonings: chili powder, cumin, smoked paprika, onion powder, and salt to the ranch mixture.
⏱️ 1 min
- 9
Add 1–2 tablespoons of water to thin the mixture to a drizzle consistency, starting with 1 tablespoon and adding more if needed.
⏱️ 1 min
- 10
Mix all ingredients until the ranch is smooth and creamy.
⏱️ 1 min
- 11
In a medium pan, combine the hot sauce, honey, and minced garlic for the hot honey glaze.
⏱️ 1 min
- 12
Heat and stir the mixture over medium heat until it forms a delicious hot honey glaze. Do not boil.
⏱️ 2 min
- 13
Once the chicken tenders are crispy from the air fryer, dip each one into the hot honey glaze, ensuring it's well coated.
⏱️ 3 min
- 14
Serve the hot honey glazed chicken tenders on a plate alongside the prepared southwest ranch for dipping. Garnish with additional chopped green onions, if desired.
⏱️ 1 min
Kitchen Tools
Nutrition Facts (per serving)
High Protein Low Cal Hot Honey Tenders with Southwest Ranch
For the Tenders
- 1 1/2 pounds chicken tenderloins
- as needed garlic powder
- as needed salt
- as needed pepper
- as needed high protein flour, or regular flour
- 2 cups crushed corn flakes
- 2 eggs, beaten
- as needed light cooking spray
For the Southwest Ranch
- 1/2 cup non-fat Greek yogurt, (120g)
- 2 tablespoons light mayo
- 1 tablespoon fresh lime juice
- 1 small garlic clove, minced
- 1 teaspoon chili powder
- 1/2 teaspoon cumin
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon onion powder
- 1/4 teaspoon salt
- 1-2 tablespoons water, to thin to drizzle consistency
For the Hot Honey Glaze
- 1/4 cup honey
- 1/4 cup hot sauce
- 1 tablespoon minced garlic
- as needed green onions, chopped, for garnish
Instructions
- 1
Season the chicken tenderloins with salt, pepper, and garlic powder, ensuring both sides are fully coated.
⏱️ 5 min - 2
Set up a breading station with three separate bowls: one containing the high protein flour (or regular flour), one with the 2 beaten eggs, and one with the 2 cups of crushed corn flakes.
⏱️ 3 min - 3
Dip each seasoned chicken tenderloin first into the flour, then into the beaten eggs, and finally into the crushed corn flakes, ensuring they are fully coated.
⏱️ 7 min - 4
Place the breaded chicken tenderloins into an air fryer basket.
⏱️ 1 min - 5
Spray the chicken with light cooking spray to help with crispiness.
⏱️ 1 min - 6
Air fry the chicken at 390°F for 10-12 minutes, making sure to flip them halfway through the cooking time, until they are nice and crispy.
⏱️ 12 min•🌡️ 390 - 7
While the chicken cooks, prepare the southwest ranch. In a bowl, combine the non-fat Greek yogurt, light mayo, minced garlic, and fresh lime juice.
⏱️ 2 min - 8
Add the dry seasonings: chili powder, cumin, smoked paprika, onion powder, and salt to the ranch mixture.
⏱️ 1 min - 9
Add 1–2 tablespoons of water to thin the mixture to a drizzle consistency, starting with 1 tablespoon and adding more if needed.
⏱️ 1 min - 10
Mix all ingredients until the ranch is smooth and creamy.
⏱️ 1 min - 11
In a medium pan, combine the hot sauce, honey, and minced garlic for the hot honey glaze.
⏱️ 1 min - 12
Heat and stir the mixture over medium heat until it forms a delicious hot honey glaze. Do not boil.
⏱️ 2 min - 13
Once the chicken tenders are crispy from the air fryer, dip each one into the hot honey glaze, ensuring it's well coated.
⏱️ 3 min - 14
Serve the hot honey glazed chicken tenders on a plate alongside the prepared southwest ranch for dipping. Garnish with additional chopped green onions, if desired.
⏱️ 1 min