Crispy Honey Sriracha Chicken Tenders

Macro-friendly, sweet ‘n’ spicy chicken tenders. The crunch factor is real with this one.

Who says sticking to your macros must be boring? This recipe is proof that’s not true. These crispy chicken tenders from Jalal (@jalalsamfit) are enrobed in a mouth-watering sweet and spicy glaze, and the crushed corn flake crumb brings some seriously satisfying crunch.

And did I mention they deliver 40g of protein? Dinner is served.

Makes 12-15 strips (depending on size of chicken breast)



For the chicken:

  • 2 chicken breasts
  • 2 tsp garlic powder
  • 2 tsp onion powder
  • 2 tsp salt and pepper
  • Homemade buttermilk (1 cup low-fat milk and lemon juice)
  • 70g crushed corn flakes

For the glaze:

  • 1-2 tbsp sriracha
  • 1 tbsp honey
  • Squeeze lemon juice


  1. Make your buttermilk by combining 1 cup of low-fat milk with a squeeze of lemon juice, and mix well 

  2. Cut your chicken breasts into strips and place into a bowl

  3. Add 1 tsp of your garlic powder, onion powder, siracha, salt and pepper, and buttermilk to your chicken, and mix until the chicken is fully coated

  4. In a separate bowl, add your corn flakes and 1 tsp of garlic powder, onion powder, salt and pepper, and paprika to make your crumb

  5. Place each chicken strip into the crumb, coating each piece fully

  6. Once all the chicken is coated, place each strip on a wire rack and bake in a pre-heated oven at 200C for 18 minutes

  7. While your chicken is cooking, make the glaze by combining 1-2 tbsp of sriracha (use less if you don’t like heat), 1 tbsp of honey and a squeeze of lemon juice in a bowl

  8. Drizzle the glaze over each piece of chicken and enjoy


Per 6 tenders:

Nutritional Facts

Amount per serving

Calories 335
Total Fat 2g
Total Carbohydrates 37g
Protein 40g


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Monica Green

Monica Green

Writer and expert

Originally from South London, Monica graduated from the University of Leeds with a degree in Philosophy. After discovering a love for the gym whilst studying, Monica was drawn to weight training which helped her hugely through stressful times as a student. From writing for a popular student site, Monica developed her skills as an author, writing trending feature pieces regularly. She is thrilled to be able to combine her love for writing with her passion for the gym. In her spare time Monica loves to cook, try out new restaurants with friends and explore new walking trails.

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