Air Fryer Honey Garlic Chicken Tenders

This high protein air fryer honey garlic chicken tender recipe delivers crispy, golden tenders coated in a sweet and savory honey garlic glaze with 38 grams of protein per serving. No deep fryer needed as the air fryer all the work here. It takes about 45 to 60 minutes from start to finish. Ideal for busy weeknights when you want comfort food that actually supports your goals.

What Makes This Actually Good

• The air fryer crisps the panko coating with minimal oil in just 10 minutes, saving time and cutting down on mess compared to deep frying.
• A three-stage breading process, flour, egg wash, then panko, creates a crunchy coating that actually sticks through the sauce toss.
• The honey garlic glaze comes together in 3 to 4 minutes with basic pantry staples: honey, soy sauce, garlic, and a touch of cornstarch for thickness.

Ingredients

• Boneless Skinless Chicken Breast. The lean protein base of the recipe. About 1.5 pounds gives you four solid servings.
• All-Purpose Flour. The first coat in the breading process. Helps the egg wash stick to the chicken.
• Panko Breadcrumbs. Creates the signature crunch. Regular breadcrumbs won’t give you the same texture.
• Garlic Powder. Boosts the garlic flavor in the breading itself, not just the sauce.
• Onion Powder. Adds a subtle savory depth to the crust. Complements the garlic nicely.
• Salt and Black Pepper. Basic seasoning for the chicken. Season well at this stage since the sauce adds more sodium later.
• Eggs. The glue that holds the breading to the chicken. Whisked until smooth before dipping.
• Olive Oil. Starting point for the sauce. Heats up quickly in the skillet while garlic blooms. Avocado oil is a lighter alternative for the glaze.
• Honey. The sweet backbone of the glaze. Pairs with soy sauce for that classic sticky finish.
• Low Sodium Soy Sauce. Salty, umami-rich base for the glaze. Low sodium keeps things from getting too heavy since garlic powder and panko already add salt.
• Minced Garlic. The star flavor of the sauce. About 12 fresh cloves worth gives you that bold honey garlic taste. Squeezable minced garlic saves the peeling and mincing work.
• Red Chili Flakes. Optional warmth. Skip them if you want pure sweet and savory, or add more if you like a kick.
• Cornstarch and Water. A quick slurry that thickens the sauce in under a minute. No waiting around.
• Sliced Green Onions and Sesame Seeds. Garnish that adds color, texture, and a fresh finish.

The Case for Making This

• Each serving delivers 38 grams of protein while staying under 400 calories, rare for a crispy chicken recipe.
• The air fryer handles the cooking in about 15 minutes total, from prep to plate on your table.
• The three-stage breading technique creates a crispy coating that actually holds up when you toss the tenders in sauce.
• The honey garlic glaze uses basic pantry ingredients and comes together in under 5 minutes.
• These reheat beautifully in the air fryer, making them a solid option for meal prep throughout the week.

Building a Meal Around This

• Steamed jasmine rice (balances the sweet and savory glaze while soaking up extra sauce)
• Cucumber salad with rice vinegar and sesame oil (keeps the meal light and refreshing)
• Roasted broccoli with a squeeze of lemon (adds fiber and keeps things from feeling too heavy)
• A simple side salad with sesame ginger dressing (quick when you don’t want to cook extra sides)

Swaps and Substitutions

• Cornflake coating, crush unsweetened cornflakes or potato chips instead of panko for an extra crunchy crust.
• Gluten-free version, swap the all-purpose flour and panko for a gluten-free breading blend, and use tamari instead of soy sauce.
• Fresh ginger glaze, add 1 tablespoon of grated fresh ginger to the sauce for a brighter, more aromatic honey garlic flavor.
• Buffalo-style, skip the honey garlic sauce entirely and toss the crispy tenders in your favorite hot sauce for a high-protein buffalo tender recipe.

Things Worth Knowing

FAQs

Equipment Needed

• Air Fryer
• Nonstick Skillet or Frying Pan
• Glass Mixing Bowls

Recipe

Air Fryer Honey Garlic Chicken Tenders

Crispy, golden Air Fryer Honey Garlic Chicken Tenders coated in a sticky, sweet-and-savory glaze. With 38g of protein per serving and ready in under 40 minutes, this is weeknight dinner perfection.

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Prep Time 15 minutes mins

Cook Time 20 minutes mins

Rest Time 10 minutes mins

Total Time 45 minutes mins

Servings: 4 servings

Course: Dinner

Cuisine: American

Calories: 350

Ingredients Method Video Notes

Ingredients

  

Chicken

• 1.5 lbs boneless skinless chicken breast
• 2 cups all-purpose or wheat flour
• 2 cups panko breadcrumbs
• 2 teaspoons garlic powder
• 1 teaspoon onion powder
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper
• 3 large eggs

Sauce

• 4 tablespoons olive oil
• 1/2 cup honey
• 1/2 cup low sodium soy sauce
• 4 teaspoons minced garlic about 12 garlic cloves
• 1 teaspoon red chili flakes optional
• 1 tablespoon cornstarch
• 2 tablespoons water

Garnish

• Sliced green onions
• Sesame seeds

Directions

 

1. If you’re using chicken tenders, skip the next two steps. If you’re using chicken breasts, follow the next two steps.
2. Pat your chicken breast with a paper towel to dry them.
3. Using a knife, cut your chicken breast into chicken tender shapes.
4. Preheat your air fryer on 400°F for 5 minutes.
5. Spray your air fryer basket with non-stick cooking spray.
6. Take out three bowls. In one bowl, add your flour. In the second bowl, add your panko breadcrumbs, salt, black pepper, garlic powder and onion powder. In the third bowl, add your 3 large eggs and beat them until whisked.
7. Take each tender and dip it first into your flour bowl, then into your egg bowl and finally in your breadcrumb mixture.
8. Place the breaded chicken in your air fryer basket and repeat until you have filled up the tray. Be sure to give some space so the chicken tenders aren’t touching each other. If you have leftover chicken tenders, bake them in another batch.
9. Bake on 400° F for 10 minutes, flipping each chicken tender after 5 minutes.
10. In a skillet, mix together the ingredients for the sauce except for the cornstarch and water. It should be olive oil, honey, low sodium soy sauce, minced garlic and optional red chili flakes. Measurements are above.
11. Heat up your skillet on medium heat. Let it heat up for about 3-4 minutes.
12. In another bowl, add your cornstarch and water and mix together. Pour that mixture onto the sauce to thicken it up. Continue cooking for about 3-4 minutes until it thickens.
13. Add your chicken tenders to the saucepan and gently mix them until they are coated in the sauce.
14. Cook for an additional 3-4 minutes and remove from the skillet.
15. Garnish with sliced green onions.

Video

Notes

Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in the air fryer at 400°F for 3 to 4 minutes to restore crispiness. The sauce thickens as it cools, so add a splash of water when reheating if you prefer a thinner glaze.

Nutrition Facts