Name: High Protein Crispy Honey Garlic Chicken Tenders
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 6
Ingredients: Chicken breast; Plain flour; Salt; Onion powder; Garlic powder; Paprika; Black pepper; Egg; Pickle juice; Cornflakes; Unsalted butter; Soy sauce; Honey; Garlic paste; Chilli flakes; Dried parsley

Crispy chicken tenders coated in a honey garlic glaze—high in protein and perfect for meal prep or post-gym meals. Only 182 calories each!

Crunchy, juicy, sweet, and savory—these high protein honey garlic chicken tenders tick every box. They're macro-friendly, great for meal prep, and super satisfying as a post-gym meal or light dinner. Each tender packs 22g of protein with just 182 calories!

💡 Tips for Crispy Perfection

Finely crush your cornflakes – big flakes fall off easier, fine ones stick and crisp better.
Rest before serving – a short 5-minute rest after air frying helps the coating firm up.
Meal prep? – store the tenders and glaze separately, and coat just before serving to keep that crunch.

❓Q&A From the Community

“How much protein per tender?”
Each chicken tender contains roughly 22g of protein. Great for snacks, bulking, or cutting phases.

“Can I skip the pickle juice?”
Yes. It adds tang and helps tenderize the chicken, but you can omit it or swap with lemon juice or buttermilk.

“What if I don’t have cornflakes?”
Try crushed rice cakes, panko, or even plain crisps (potato chips). Some users recommended using chips for an extra crunch!

“Is it okay to use salted butter?”
Yes, just reduce any extra salt in the glaze or coating.

“The glaze only tastes like soy sauce—any fix?”
Add a splash of lemon juice or increase the honey slightly to balance out the saltiness.

“Can I add protein powder to the flour?”
It’s not recommended—many tried and found the flavor and texture off. Better to stick with regular flour.

“No air fryer?”
You can bake them at 190°C (375°F) for 20–25 minutes, flipping halfway. They won’t be as crispy, but still delicious.

“Want to bulk?”
Serve with a carb-rich side (rice, mashed potatoes) or add a spoon of olive oil into the glaze for more calories.

🧄 Why Pickle Juice?

Pickle juice acts like a quick brine—it helps tenderize the chicken while adding subtle tang. It’s similar to what’s done in Chick-fil-A’s chicken. But if you don’t like it or are out, lemon juice or buttermilk works just fine.

🍯 Final Thoughts

These tenders are the kind of meal that feels indulgent but actually helps you stay on track with your goals. Whether you’re meal prepping, bulking, or just looking for a healthy fakeaway fix, this one delivers. And yes—people are loving it.

Let us know how yours turned out and tag @PanaceaPalm on TikTok!