The best low calorie hot honey chicken tenders
Delicious, crispy, juicy and succulent chicken tenders coated in a sweet and spicy hot honey glaze. These low calorie hot honey chicken tenders are going to quickly become your weeknight staple! They are baked instead of fried but still have that classic and satisfying crunch for just 413 calories!
These low calorie hot honey chicken tenders are so easy to make and come together in under 30 minutes. Perfect for a quick yet delicious dinner for weight loss. Baking these tenders means that there is no excess calories from the oil soaking into the tenders. You can still enjoy juicy, crispy and flavorful hot honey chicken tenders without oil!
Who doesn’t love a stack of crispy tenders for dinner? These hot honey tenders have quickly become a favorite of mine. The crispy tenders are coated in an incredible, spicy hot honey sauce. Hot honey tenders originated in Nashville but quickly gained popularity worldwide. I first came across them on TikTok, I made the first recipe I saw and have been hooked ever since. I wanted to make a version of these tenders that still packs the same punch of flavor but for fewer calories.
Dinner can be one of the toughest meals for people on a weight loss journey. Especially after a long day of work! It can be tempting to just order in but there are ways to make a quick and tasty meal that is also low in calories! My go-to low calorie meals during my weight loss journey were ready in 30 minutes like this 300 calorie single serve lasagna and this 280 calorie butter chicken for one. You definitely don’t need a lot of time or ingredients to make your own delicious dinners that are low in calories!
Low calorie hot honey chicken tenders
These low calorie hot honey chicken tenders are perfect for a quick and easy weeknight dinner when you don’t feel like cooking. They bake pretty quickly and will leave you super satisfied! You can serve them with a side of salad and low calorie spicy mayo or with a helping of rice.
Why you’ll love this recipe:
- Baked instead of fried – no excess calories from oil!
- This recipe comes together in under 30 minutes!
- Quick, easy and delicious tenders for just 413 calories!
- Succulent, crispy and juicy tenders for dinner.
- Single serving so no overeating!
- This recipe requires just 7 ingredients.
- The BEST low calorie hot honey chicken tenders ever!
Ingredients
Exact ingredients can be found at the bottom of this page.
To make low calorie hot honey chicken tenders you will need:
- Chicken breast – I used fresh chicken breast to make my own tenders. You can use any type of chicken you would like (this recipe also works well with chicken thigh).
- Fat-free yogurt – This recipe calls for fat-free or 0% fat yogurt. This is to coat the chicken and allow the seasonings and cornflakes to stick to the tenders.
- Lemon juice – To add a little acidity to the yogurt mix which helps to tenderize the chicken tenders and give them a soft and succulent texture.
- Seasonings to taste – The seasonings are added to the yogurt to then coat the chicken. You can use any seasonings you would like, I used vegetable stock powder, paprika, all-purpose seasoning and garlic granules.
- Cornflakes – To give the chicken a crispy coating. To make this recipe gluten-free, opt for gluten-free cornflakes.
- Honey – Honey is used to make the hot honey glaze for the tenders.
- Sriracha – Adds the ‘hot’ in hot honey glaze. If you’re not a fan of spice, use less sriracha or a milder form of sriracha.
How to make low calorie hot honey chicken tenders
- Pre-heat oven to 200°C (392°F).
- Make the marinade by mixing together the yogurt, lemon juice and seasonings until well combined. Set aside.
- Crush the cornflakes into a small bowl and set aside.
- If you’re using whole chicken breast, measure out 150g and cut into strips. I was able to cut 4 regular sized tenders out of it.
- Place the chicken strips into the marinade and coat well. You can leave the chicken in the marinade for 30 minutes if you’d like it to be more tender and juicy. Remove the chicken from the marinade and coat in the crushed cornflakes.
- Place the tenders onto a baking tray lined with parchment paper and bake for 15-20 minutes.
- In the meantime, make the glaze by mixing together the honey and sriracha until well combined. Once the chicken is out of the oven, coat in the glaze and enjoy!
Low calorie spicy mayo
These tenders pair very well with spicy mayo. You can make your own low calorie spicy mayo for 25 calories and with just 2 ingredients! Mix together lighter than light mayo and sriracha until well combined – that’s it! Super quick and easy spicy mayo for just 25 calories a serving!
more low calorie dinner’s…
Low calorie hot honey chicken tenders
Ingredients
- 150 g chicken breast cut into strips
- 30 g cornflakes crushed
Marinade:
- 100 g fat-free yogurt
- 1 tbsp lemon juice
- ½ tsp vegetable stock powder
- ½ tsp paprika
- ½ tsp all-purpose seasoning
- ½ tsp garlic granules
Hot honey glaze:
- 2 tsp honey
- 2 tbsp sriracha
Spicy mayo:
- 2 tbsp lighter than light mayo
- 2 tsp sriracha
Instructions
- Pre-heat oven to 200°C (392°F).
- Make the marinade by mixing together the yogurt, lemon juice and seasonings until well combined. Set aside.
- Crush the cornflakes into a small bowl and set aside.
- If you're using whole chicken breast, measure out 150g and cut into strips. I was able to cut 4 regular sized tenders out of it. Place the chicken strips into the marinade and coat well. You can leave the chicken in the marinade for 30 minutes if you'd like it to be more tender and juicy.
- Remove the chicken from the marinade and coat in the crushed cornflakes. Place the tenders onto a baking tray lined with parchment paper and bake for 15-20 minutes.
- In the meantime, make the glaze by mixing together the honey and sriracha until well combined. Once the chicken is out of the oven, coat in the glaze and enjoy!
