Buffalo sauce was invented in 1964 when Teressa Bellissimo ran out of chicken wings and used hot sauce on tenders instead.
Low Cal Honey Buffalo Chicken Tenders
Satisfy your cravings with these crispy, guilt-free honey buffalo chicken tenders! Lightly breaded and baked to perfection, these tenders are tossed in a sweet and spicy sauce made from tangy hot sauce and a drizzle of honey. Perfect for a fun dinner or game day snack, you’ll love indulging without the extra calories!
Prep
15
min
Cook
30
min
Serves
10
people
Level
beginner
📝 Ingredients
Serves 10🥬Fresh Produce(1)
- 1/2 tsp cayenne pepper (2.5 ml)
🥩Meat & Seafood(1)
- 500g chicken breasts (1.1 lbs)
🥛Dairy & Eggs(1)
- 2 eggs
🫙Pantry Staples(1)
- 25g honey (0.88 oz)
🧂Spices & Seasonings(4)
- Cajun seasoning
- Paprika
- 1 tbsp paprika (15 ml)
- Salt
📦Other(3)
- 1/2 tbsp buffalo sauce (7.5 ml)
- 100ml buffalo sauce (3.38 fl oz)
- 80g cornflakes (2.82 oz)
👨🍳 Instructions
- 1
Start by grabbing two chicken breasts, cut each one into five strips, add the seasonings listed on screen, mix it and set it to the side.
- 2
Then crack two eggs into a bowl and mix it together with a little bit of buffalo sauce.
- 3
On a separate plate add cornflakes with cayenne pepper and paprika then crush it into smaller pieces.
- 4
Dip each piece of chicken in the egg and coat it in the crushed cornflakes. Make sure to press down on it so it sticks.
- 5
Spray them with some light cooking oil spray then bake them in the oven or air fryer.
- 6
While that's cooking, to a pan on low heat add buffalo sauce and honey, mix it together until it's nice and thick.
- 7
Coat each piece of chicken in the sauce to finish it off and enjoy!
💡 Pro Tips
- ✓Bake at 425°F for 18-20 minutes to achieve crispy cornflake coating without oil absorption - high heat creates steam that crisps from inside out.technique425°F for 18-20 minutes
- ✓Use a 2:1 ratio of buffalo sauce to honey in your glaze and reduce for 3-4 minutes until it coats the back of a spoon for proper adhesion to chicken.technique2:1 ratio, 3-4 minutes
- ✓Let chicken strips rest 15 minutes after seasoning to allow salt to penetrate and draw out surface moisture for better cornflake adhesion.timing15 minutes
- ✓Crush cornflakes to pea-sized pieces rather than powder - larger pieces create air pockets that crisp better and provide textural contrast.technique
- ✓Add 1 tablespoon buffalo sauce per 2 eggs in your wash to create flavor bridges between coating and chicken while maintaining binding properties.ingredient1 tbsp per 2 eggs
Share this recipe
Prep
15
min
Cook
30
min
Serves
10
people
Level
beginner
Share this recipe
Buffalo sauce was invented in 1964 when Teressa Bellissimo ran out of chicken wings and used hot sauce on tenders instead.
Low Cal Honey Buffalo Chicken Tenders
Satisfy your cravings with these crispy, guilt-free honey buffalo chicken tenders! Lightly breaded and baked to perfection, these tenders are tossed in a sweet and spicy sauce made from tangy hot sauce and a drizzle of honey. Perfect for a fun dinner or game day snack, you’ll love indulging without the extra calories!
📝 Ingredients
Serves 10🥬Fresh Produce(1)
- 1/2 tsp cayenne pepper (2.5 ml)
🥩Meat & Seafood(1)
- 500g chicken breasts (1.1 lbs)
🥛Dairy & Eggs(1)
- 2 eggs
🫙Pantry Staples(1)
- 25g honey (0.88 oz)
🧂Spices & Seasonings(4)
- Cajun seasoning
- Paprika
- 1 tbsp paprika (15 ml)
- Salt
📦Other(3)
- 1/2 tbsp buffalo sauce (7.5 ml)
- 100ml buffalo sauce (3.38 fl oz)
- 80g cornflakes (2.82 oz)
👨🍳 Instructions
- 1
Start by grabbing two chicken breasts, cut each one into five strips, add the seasonings listed on screen, mix it and set it to the side.
- 2
Then crack two eggs into a bowl and mix it together with a little bit of buffalo sauce.
- 3
On a separate plate add cornflakes with cayenne pepper and paprika then crush it into smaller pieces.
- 4
Dip each piece of chicken in the egg and coat it in the crushed cornflakes. Make sure to press down on it so it sticks.
- 5
Spray them with some light cooking oil spray then bake them in the oven or air fryer.
- 6
While that's cooking, to a pan on low heat add buffalo sauce and honey, mix it together until it's nice and thick.
- 7
Coat each piece of chicken in the sauce to finish it off and enjoy!
💡 Pro Tips
- ✓Bake at 425°F for 18-20 minutes to achieve crispy cornflake coating without oil absorption - high heat creates steam that crisps from inside out.technique425°F for 18-20 minutes
- ✓Use a 2:1 ratio of buffalo sauce to honey in your glaze and reduce for 3-4 minutes until it coats the back of a spoon for proper adhesion to chicken.technique2:1 ratio, 3-4 minutes
- ✓Let chicken strips rest 15 minutes after seasoning to allow salt to penetrate and draw out surface moisture for better cornflake adhesion.timing15 minutes
- ✓Crush cornflakes to pea-sized pieces rather than powder - larger pieces create air pockets that crisp better and provide textural contrast.technique
- ✓Add 1 tablespoon buffalo sauce per 2 eggs in your wash to create flavor bridges between coating and chicken while maintaining binding properties.ingredient1 tbsp per 2 eggs