Healthy Chicken Tenders with Hot Honey

Indulge in a feast that pleases the palate while honoring your dietary preferences! Discover the joy of savoring crispy, juicy chicken tenders paired with an irresistibly tangy hot honey, all while maintaining a low-carb lifestyle. Let the blend of spicy, sweet, and savory flavors transform your meal into an extraordinary culinary experience without any guilt.

Pork rinds are a go-to for those on a low-carb, high-protein diet, serving as an excellent substitute for breadcrumbs. They are made from pork skin, rendering them naturally carb-free and high in protein, a boon for those on keto or other carb-conscious diets. When crushed, they acquire a crumbly texture akin to traditional breadcrumbs, making them a versatile binding and coating agent in various recipes. Their inherent savory flavor adds an extra layer of richness to dishes, enhancing the overall culinary experience. Not only do they provide a satisfying crunch to recipes, but they also contribute to maintaining a balanced nutritional intake, making them a favorable option for those aiming to enjoy indulgent yet healthy meals. You can buy pork rinds and crush them yourself in a ziploc, or I like the Pork King Good brand of pre-seasoned and crushed pork rinds.

healthy chicken tenders

Healthy Chicken Tenders with Hot Honey

Savor guilt-free, crispy and juicy chicken tenders coated with flavorful crushed pork rinds and paired with a tantalizing, tangy hot honey, all crafted with mindful, low-carb ingredients.
5 from 1 vote
Prep Time 15 minutes
Cook Time 10 minutes
Course Appetizer, lunch
Cuisine American
Servings 2
Calories 300 kcal


For the “Breadcrumb” Mixture

  • 1 cup crushed pork rinds
  • 1 tbsp garlic powder
  • 1 tbsp onion powder
  • 1/2 tbsp smoked paprika
  • 1/2 tbsp salt
  • 1/2 tbsp pepper

For the Tenders

  • 8 oz chicken tenders
  • 1 tbsp baking powder
  • 2 tsp garlic powder
  • 2 tsp onion powder
  • 1 tsp smoked paprika
  • 1/2 tsp salt
  • 1/2 tsp pepper
  • 1 large egg
  • 1 tbsp hot sauce I like Valentina

For the Hot Honey Sauce


Step 1: Preparing The Coating

  • To keep it low-carb, use crushed pork rinds, a tasty substitute for the conventional breadcrumbs. The Porking Good brand is a great choice, offering already crushed and seasoned pork rinds, saving you both time and effort.
  • For the coating, combine your crushed pork rinds with the spices, ensuring each bite is loaded with flavor.

Step 2: Preparing The Chicken Tenders

  • To achieve crispy perfection, add a couple of teaspoons of baking powder to your chicken tenders before adding the seasonings.
  • Make sure each piece is well-coated with the flavorful mixture and set them aside.

Step 3: Creating The Spicy Egg Wash

  • In a small bowl, mix an egg with your preferred hot sauce; Valentina is a robust choice, contributing a pleasant kick to the dish.
  • Dip each tender into the spicy egg wash, followed by a thorough coating in the seasoned pork rind mixture, ensuring a flavorful crunch with every bite.

Step 4: Cooking The Chicken Tenders

  • Place the coated tenders in your air fryer basket and air fry at 400°F for about 10 minutes, or bake them at 400°F for 15 minutes, until they reach crispy, golden perfection.

Step 5: Crafting The Hot Honey

  • While the chicken tenders are cooking, it’s time to create the tangy hot honey. ChocZero’s sugar-free honey substitute is a great choice for those mindful of their sugar intake, although there are many other substitutes available.
  • Add a splash of apple cider vinegar and crushed red peppers according to your spice tolerance, and finalize with a pinch of salt.
  • Drizzle half of this tangy and spicy sauce over your chicken tenders, reserving some for dipping, enhancing each bite with a spicy, sweet symphony.


@lowcarblolita Healthy, spicy crispy chicken tenders with tangy hot honey. Low carb, high protein and delicious. 🌶️ #healthyrecipes #lowcarbrecipes #spicychickentenders #healthychickenrecipe #hothoneychicken ♬ original sound – Lolita


Calories: 300kcalCarbohydrates: 11gProtein: 38gFat: 10gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 0.03gCholesterol: 179mgSodium: 3568mgPotassium: 692mgFiber: 3gSugar: 1gVitamin A: 1552IUVitamin C: 8mgCalcium: 420mgIron: 3mg
Tried this recipe?Let us know how it was!

Voila! There you have it, healthy, juicy, crispy chicken tenders coupled with tantalizing hot honey! This fusion of flavors promises not only a dance of tastes but also a mindful approach to indulgence, keeping it low-carb and enjoyable. Whether it’s a weekend delight or a midweek treat, this recipe is sure to satisfy your cravings while respecting your dietary choices. So, why wait? Immerse yourself in this guilt-free pleasure and let every bite be a reminder of how delightful mindful eating can be!


Remember to enjoy this wonderful dish with your favorite sides, and feel free to explore with the spices and honey substitute to tailor the experience to your liking. Keep exploring, keep enjoying, and keep it healthy!

Lolita Carrico
Lolita Carrico
Exploring the art of graceful aging, I share my journey and tips on wellness, beauty, and nutrition for women embracing their vibrant 40s and beyond.

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