Sweet and Spicy Chicken Tenders


  • 3 Boneless Skinless Chicken Breast, about 1 1/2 pounds, cut into strips
  • 3/4 cup Potato or Tapioca Starch, divided
  • 2 eggs
  • 1/2 cup Almond Flour
  • 1/4 cup Honey, raw unfiltered if possible
  • 1/8 - 1/4 cup Hot Sauce, I use Franks
  • Salt, Pepper, Garlic Powder and Onion Powder

YIELD: 4 servings

Nutrition Information:

  • Per Serving
  • Calories - 239cal
  • Total Fat - 6.3g
  • Carbohydrates - 23.7g
  • Dietary Fiber - 0.5g
  • Total Sugars - 17.1g
  • Protein - 22.5g


Set up a breading station for the chicken. In the first container, place 1/2 cup of the potato or tapioca starch and season with spices. In the second container, whisk the eggs with a splash of water. In the last container, mix together the almond flour with 1/4 cup of potato or tapioca starch and season with spices.

First, dredge the chicken in the starch, then shake off excess. Dip the chicken next in the egg, shake off excess. Finally, dredge in the almond mixture and shake off excess.

When breaded, place chicken in your the basket of your air fryer that has been sprayed with oil. Spray the tops of the chicken with oil. Air fry the chicken at 400 degrees F for 5 min, flip, then 5 more minutes. Check the temperature and make sure its over 165 degrees F, place back in the air fryer if not to temp.

Meanwhile, heat honey and hot sauce (amount depends on how much heat you want), either in a small sauce pan on the stove or bowl in the microwave and heat just to melt honey. Then, mix to combine.

Serve chicken hot, drizzled with sauce. Store chicken and sauce separately.

To reheat, air fry the chicken at 400 degrees F for 3 min, flip, then 3 more minutes. Heat sauce and drizzle over chicken.

This recipe was adapted from the original by The Endless Meal.

I am obsessed with this sweet and spicy sauce. If I could, I would drizzle it over everything. I mean really, I would top my ice cream with it, seriously, it is that good. These chicken tenders are really just a blank canvas for sauce. John likes to eat these with honey mustard, I loath mustard, so the sweet and spicy sauce is where it's at!

Colleen Saltarelli

Colleen is an ISSA Certified Nutrition Coach, Culinary Institute of America Graduate and Your Gluten-Free Celiac Sidekick.

*Nutrition information can vary for a recipe based on factors such as precision of measurements, brands, ingredient freshness, or the source of nutrition data. We strive to keep the information as accurate as possible, but make no warranties regarding its accuracy. We encourage readers to make their own calculations based on the actual ingredients used in your recipe, using your preferred nutrition calculator. The author(s) of the website are not registered dietitians or medical professionals. Any recommendations are made based on our research or personal experience, but shall not be construed as medical or nutritional advice. You are fully responsible for any actions you take and any consequences that occur as a result of anything you read on this website. Please see Nutritional Disclaimer page for more information.

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