Craving the kick of buffalo wings and the comfort of crispy fried chicken—without derailing your macros? Meet your new weeknight MVP: baked Honey Hot Chicken Tenders. They bring everything you want in a high-protein meal—lean chicken, bold spice, and a sticky-sweet glaze—while skipping the deep fryer in favor of a fast, mess-free bake (or 10-minute air-fryer option). With every bite you’ll get:
- Serious flavor – a smoky-garlicky panko crust that shatters into juicy chicken.
- Balanced macros – muscle-friendly protein with minimal added fat.
- Built-in versatility – slide them into wraps, toss over salads, or pair with roasted veggies for meal-prep magic.
Below, you’ll discover the story that sparked this sweet-heat creation, pro tips for crunch without oil, and a step-by-step guide to nailing that irresistible honey-hot glaze. Let’s dive in and turn simple pantry staples into the most addictive tenders you’ve ever pulled from the oven.
PrintHoney Hot Chicken Tenders: Crispy Baked & Loaded with Flavor
Sticky-sweet and spicy honey hot chicken tenders baked until crispy. Perfect for healthy dinners, wraps, or protein-packed snacks.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 servings
- Category: Dinner
- Method: Baking
- Cuisine: American
Ingredients
1 lb chicken tenders or breast strips
1/2 cup buttermilk or Greek yogurt
1 egg, beaten
3/4 cup whole wheat panko
1 tsp garlic powder
1 tsp smoked paprika
1/2 tsp onion powder
1/2 tsp cayenne pepper
Salt and pepper to taste
1/4 cup honey
2 tbsp hot sauce (Frank’s, Cholula, or mix)
Olive oil spray
Instructions
1. Marinate chicken in buttermilk, garlic powder, and hot sauce for 30 minutes.
2. Preheat oven to 425°F and line baking tray with parchment.
3. Set up egg wash and panko seasoning bowls. Dip chicken in egg, then press into seasoned crumbs.
4. Place tenders on baking tray and spray tops with oil.
5. Bake 18–20 minutes, flipping halfway through.
6. Warm honey and hot sauce in a small pan and drizzle over tenders before serving.
Notes
Skip the flour to avoid soggy coating.
Mix hot sauces for a custom glaze.
Chill breaded tenders before baking for a firmer crust.
Nutrition
- Serving Size: 2 tenders
- Calories: 290
- Sugar: 9g
- Sodium: 410mg
- Fat: 9g
- Saturated Fat: 2g
- Unsaturated Fat: 6g
- Trans Fat: 0g
- Carbohydrates: 18g
- Fiber: 2g
- Protein: 32g
- Cholesterol: 85mg
My Story Behind Honey Hot Chicken Tenders
When Comfort Needed Heat and Sweet
There was a time when I avoided mirrors and hid from the kitchen. But everything changed the day I finished my first strength class—and came home craving something bold, satisfying, and energizing. That’s when I created these honey hot chicken tenders. I needed comfort food that didn’t derail my progress. I wanted something spicy, sticky, and protein-rich. Baking instead of frying gave me that crispy texture without the grease, and pairing fiery hot sauce with golden honey hit that crave-worthy sweet spot.
Cooking these tenders brought me joy, especially on those colder Denver nights when I needed something hearty. They reminded me that I could still enjoy food and feel strong in my skin. This recipe has since become a staple on ProteinMealsDaily.com, where I help people fuel their lives through flavor-packed, high-protein meals.
If you’re on a fitness journey, this one’s for you. The baked honey hot chicken tenders are everything you want—crispy, juicy, bold, and full of real, clean energy.
You’ll also find variations of this recipe in our other popular dishes like the Spicy Chicken Protein Bowl and Oven-Baked Protein Nuggets—perfect for when you need protein without the fuss.
Why Honey Hot Chicken Became a Game-Changer
It’s more than the flavor—it’s the versatility. These tenders are just as good over a salad, in a wrap, or dipped in Greek yogurt ranch. They reheat well for lunches, pair with roasted veggies, and check every macro box. You control the heat level. You bake instead of fry. And the honey-glazed finish? It caramelizes into a sticky coat that clings beautifully to crispy breading.
In a hurry? Switch to our air fryer hot honey tenders—ready in 10 minutes for the same sweet-heat punch.
Recipes like Sheet Pan Harissa Chicken showed me how to build flavor in layers, and I took the same approach here: start bold, finish sweet, and let the oven do the work.
You’re not just cooking tenders. You’re building a meal that fuels your hustle—and tastes amazing doing it.
Ingredients and Step-by-Step Cooking Guide
Key Ingredients for That Bold, Balanced Flavor
Making irresistible baked honey hot chicken tenders starts with a handful of powerful, everyday ingredients that deliver on both flavor and function. Here’s your ingredient breakdown:
- Chicken breast strips or tenderloins – a lean, high-protein option that cooks fast and stays juicy.
- Buttermilk or plain Greek yogurt – these act as a natural tenderizer and lock in moisture.
- Eggs – essential for helping the coating grip the chicken.
- Whole grain panko crumbs blended with a custom spice mix – they give that signature crunch with a nutty flavor base.
- Hot sauce – choose one like Frank’s or Cholula for bold heat and depth.
- Honey – balances the spice and caramelizes for a delicious glaze.
- Spices like garlic powder, cayenne, paprika, salt, and pepper – these bring layers of warmth and complexity.
For quick comparison, here’s a simple table of how each item works in the recipe:
| Ingredient | Purpose |
|---|---|
| Chicken Breast/Tenders | Protein-rich base of the recipe |
| Buttermilk or Yogurt | Marinates and softens the meat |
| Hot Sauce + Honey | Combines sweet and spicy for signature flavor |
| Panko & Seasonings | Adds crispy coating and big flavor |
You’ll see similar pantry-friendly ideas in the High-Protein Chicken Wrap and Buffalo Chickpea Bowl—great for building tasty meals without the fuss.
Baking Tips for Crispy, Golden Chicken Tenders
You don’t need oil splatter or a deep fryer to get golden, crunch-packed tenders. Here’s how to bake them right:
- Marinate the chicken in a bowl with your buttermilk, hot sauce, and garlic powder. For maximum flavor, refrigerate for at least half an hour—or overnight if you’ve got the time.
- Preheat your oven to 425°F. Line a baking sheet with parchment paper and spray lightly with oil to help achieve that crisp finish.
- Set up your dredging station: one bowl with beaten eggs, another with seasoned panko. Coat each chicken piece in egg wash, then press into the crumbs to fully cover.
- Arrange the coated tenders evenly on the baking sheet. Be sure they’re not touching, so they crisp up properly.
- Slide them into the oven and roast for 18 to 20 minutes. Flip the tenders around the halfway mark so they cook evenly and the breading gets golden all over.
- Make your glaze while they bake: gently heat honey with your favorite hot sauce on the stovetop until warm. Pour over the finished tenders or toss to coat, depending on how saucy you like it.
The final result? Crunchy outside, tender inside, and wrapped in a sticky-sweet heat that delivers serious satisfaction.
Need ideas for the full plate? Pair these with Sweet Potato Protein Fries or a side of Lemon Herb Quinoa to round out the meal.
Hot Sauce, Spices, and Flavor Boosters
Picking the Best Hot Sauce for That Sweet-Heat Combo
If you want your honey hot chicken tenders to shine, the sauce needs to deliver both heat and depth. Not every hot sauce does that well. The goal is to strike a smooth balance between fire and sweetness without one overpowering the other.
For a tangy, approachable spice, Frank’s RedHot Original is a dependable choice. It has just enough kick, with a vinegar base that pairs smoothly with honey. Want something with smoky depth? Go for Cholula or Crystal. If you’re craving serious spice, Tabasco Habanero or Texas Pete Extra Hot will turn things up.
You’re not stuck with just one bottle either—mixing two hot sauces can give your glaze a unique twist. Simply warm your honey gently on the stove, stir in your hot sauce slowly, and adjust until it hits your flavor zone. A splash of citrus or vinegar can also brighten it up and cut through the sticky glaze.
This kind of heat layering is also used in Firecracker Chicken Bites and our Spicy Sriracha Turkey Skillet, both bold, protein-packed meals for active days.
Seasoning Your Chicken the Right Way
Well-seasoned tenders don’t need heavy breading or oil. The right dry spice blend adds depth, color, and a ton of flavor without overpowering the honey or hot sauce. Here’s my go-to mix:
- 1 tsp garlic powder
- 1 tsp smoked paprika
- ½ tsp onion powder
- ½ tsp cayenne pepper (mild or hot—your call)
- ½ tsp sea salt
- ½ tsp ground pepper
Blend this directly into your breadcrumbs to coat the chicken evenly. It guarantees every bite is crisp and seasoned throughout—not just on the surface.
To amp up the flavor even more, stir a small amount of this spice mix into your marinade or egg wash before coating the tenders. That way, the chicken picks up flavor from the inside out. This layering method is also what gives dishes like our Herbed Chicken Bake their consistent flavor from crust to core.
And here’s a final tip: once the tenders are fresh from the oven and still hot, dust them lightly with a touch more of your spice blend. The warmth helps those spices stick and release their aroma right before you drizzle that sweet-heat sauce over the top.
Sticky, spicy, and golden crisp—you’re just one brush away from your new favorite dinner.
Prep, Bread, and Serve Like a Pro
What Goes First—Egg or Flour?
One of the most common prep questions I get is about coating: do you dip in flour first or egg? The answer depends on the result you’re after, but for honey hot chicken tenders that are baked and need a crisp finish, here’s the ideal method:
Skip the flour entirely and go straight from marinade to egg wash. Why? Because the marinade—whether it’s buttermilk or yogurt—already clings to the chicken and tenderizes it. Coating with flour first can create a gummy layer when baked instead of a light, crunchy crust.
Instead, shake off any excess marinade, dip the chicken into beaten egg (this acts as a glue), then coat with your spiced breadcrumb mixture. Press gently so the coating sticks well. This method gives you better texture, more flavor per bite, and no soggy spots.
We use this same no-flour approach in our Crispy Baked Chicken Wraps, where keeping the crust light but crunchy is key.
Lock In That Crunch: Breading That Works
Getting your coating to stay on and crisp up beautifully without frying can be tricky—but it’s absolutely doable with these smart steps:
- Dry the chicken slightly before dipping. After marinating, blot the surface with paper towels if it’s too wet. A slightly drier surface helps the coating hold.
- Use a fork or tongs to transfer chicken from egg to breadcrumbs. Don’t touch it too much—excess handling causes crumbs to fall off.
- Press the coating in firmly. Don’t just roll it around. Gently press the crumbs into the meat to create an even, thick layer.
- Chill the tenders for 10–15 minutes before baking. A quick fridge rest helps set the coating so it won’t slide off during baking.
- Bake on a rack or parchment-lined tray, and use a light spritz of avocado oil or olive oil spray. This helps develop that golden crust.
The result? Crunchy, oven-baked chicken tenders that rival any fried version—without the oil or extra calories.
And when you’re ready to serve? Serve with crispy cottage cheese chips for a crunchy, high-protein side.
Frequently Asked Questions: Honey Hot Chicken Tenders
1. What hot sauce to use for hot honey?
The best choice for hot honey depends on how much spice you want and the flavor you’re after. Frank’s RedHot is a reliable go-to with its tangy, medium heat. For a more complex, smoky flavor, Cholula or Crystal are excellent. If you’re craving intense heat, try Tabasco Habanero or Texas Pete Extra Hot. You can even mix two sauces to create your own blend. A touch of acidity—like lemon juice or vinegar—adds a bright contrast to the sweetness of honey.
2. What spices are good in honey chicken?
To enhance the sweet and spicy profile of honey chicken, use bold and well-rounded spices. A mix of garlic powder, paprika (smoked or sweet), onion powder, cayenne, black pepper, and salt adds just the right amount of heat and earthiness. You can experiment by including crushed red pepper flakes or dried thyme for added complexity. These spices bring out the honey’s natural sweetness while giving the chicken a deep, savory layer of flavor.
3. Do you dip chicken tenders in egg or flour first?
If you’re baking your tenders, skip the flour step altogether. After marinating, the chicken can go straight into the egg wash, followed by a breadcrumb coating. Skipping flour prevents the crust from becoming dense or doughy during baking. The egg provides enough moisture for the crumbs to adhere, ensuring a solid, crisp coating that stays in place through the bake.
4. How to make breaded chicken tenders?
To get perfectly coated tenders, follow this sequence:
Soak your chicken strips in a marinade like yogurt or buttermilk.
Dip each one in beaten eggs to help the breading stick.
Roll and press the chicken into seasoned panko breadcrumbs until coated on all sides.
Line them up on a baking tray covered with parchment to avoid sticking and make cleanup easy.
Bake at 425°F for about 18–20 minutes, turning them halfway through.
With these steps, your tenders will come out crisp, flavorful, and baked to golden perfection. A light spray of oil before baking helps create that ideal crunch.
Conclusion
That’s your full guide to baked crispy honey hot chicken tenders—sweet, spicy, and packed with protein. From the sticky hot honey glaze to the bold spices and crunchy oven finish, this recipe fits right into your healthy, flavorful lifestyle.
Use them in wraps, lay them over salads, or pack them up for next-day lunches. These tenders are simple to make and endlessly versatile. Whether you’re cooking ahead for the week or serving up a fresh dinner tonight, they’ll hit the spot every single time.
Finish with a macro-friendly sweet bite: our high-protein cottage cheese brownies—the dessert that supports your goals.
