Let’s talk about chicken tenders – you know, the ones that make both kids and adults happy at dinnertime. I’ve been making these honey garlic chicken tenders for years, and they’ve become our go-to meal on busy weeknights. Sometimes I’ll even prep them during my Sunday cooking session and pop them in the freezer.
These aren’t your regular drive-thru chicken tenders. They’re coated in a sweet and sticky honey garlic sauce that makes everyone at the table reach for seconds. I usually serve them with some rice and veggies, and there’s never a single piece left on the plate. The best part? You probably have most of the ingredients sitting in your pantry right now.
Looking for a quick dinner that’ll make the whole family smile? These chicken tenders are exactly what you need. They’re crispy on the outside, juicy on the inside, and that honey garlic sauce? Well, let’s just say you might want to make extra.
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Why You’ll Love These Honey Garlic Chicken Tenders
- Quick cooking time – These chicken tenders go from kitchen to table in just 25 minutes, making them perfect for busy weeknight dinners when you’re short on time.
- Kid-friendly meal – The sweet and savory combo of honey and garlic makes these tenders a hit with kids, while being tasty enough for adults to enjoy too.
- Simple ingredients – You’ll only need basic pantry staples like honey, soy sauce, and garlic – items you probably already have in your kitchen.
- Easy preparation – With just a quick dredge in flour and a simple sauce, these tenders are straightforward to make, even for beginner cooks.
- Diet-friendly options – This recipe is easily adaptable for gluten-free diets by using gluten-free flour and tamari instead of soy sauce.
What Kind of Chicken Tenderloins Should I Use?
Chicken tenderloins (also called chicken tenders or chicken strips) are actually a specific cut of meat – they’re the small muscle that runs along the underside of each chicken breast. While you can find these pre-packaged as “chicken tenders” in most grocery stores, you can also just cut regular chicken breasts into strips if that’s what you have on hand. Fresh chicken tenders are ideal, but frozen ones work too – just make sure they’re completely thawed and patted dry before cooking. For the most tender result, try to choose pieces that are roughly the same size so they cook evenly, and avoid any that have white striping on them, as this can indicate tougher meat.
Options for Substitutions
This chicken tender recipe is pretty flexible and works well with several substitutions:
- All-purpose flour: You can swap regular flour with cornstarch, rice flour, or almond flour for a gluten-free version. If using almond flour, you might need a bit more to get good coverage.
- Chicken tenderloins: No tenderloins? No worries! You can use chicken breast cut into strips, or even chicken thighs cut into similar-sized pieces. Just keep an eye on cooking time as it might vary slightly.
- Butter: Feel free to use olive oil or coconut oil instead of butter. For a dairy-free version, plant-based butter works great too.
- Honey: Maple syrup or agave nectar can replace honey with similar results. Brown sugar mixed with a tiny bit of water works too, though you might need to adjust the amount to taste.
- Soy sauce: Besides tamari, coconut aminos make a great substitute if you’re avoiding soy. You might need a pinch more salt if using coconut aminos since they’re typically less salty.
- Red pepper flakes: You can use cayenne pepper (start with 1/4 teaspoon), sriracha sauce, or even a dash of hot sauce. Skip it entirely if you prefer no heat.
Watch Out for These Mistakes While Cooking
The biggest challenge when cooking chicken tenders is preventing them from becoming dry and tough – the secret is to avoid overcooking them and remove them from the pan as soon as they reach 165°F internal temperature, usually about 3-4 minutes per side. A common mistake is overcrowding the pan, which causes the chicken to steam rather than develop a golden crust – work in batches if needed and give each tender enough space to brown properly. The honey garlic sauce can burn quickly due to its high sugar content, so keep a close eye on the heat level and reduce it to medium-low when adding the sauce ingredients – you’ll know it’s ready when it thickens enough to coat the back of a spoon. For the best flavor development, let the flour-coated tenders rest for 5-10 minutes before cooking, which helps the coating stick better and ensures more even cooking.
What to Serve With Honey Garlic Chicken Tenders?
These sweet and savory chicken tenders pair perfectly with simple sides that can soak up all that tasty sauce! Rice is my go-to choice – whether it’s plain white rice, brown rice, or even cauliflower rice for a lighter option. For some green goodness, try steamed broccoli or green beans, which taste amazing when they catch some of that honey garlic sauce. If you’re in the mood for something more substantial, these tenders are great with roasted potatoes or a quick Asian-style noodle dish. You can also serve them over a fresh salad with mixed greens for an easy lunch option.
Storage Instructions
Keep Fresh: These honey garlic chicken tenders stay good in an airtight container in the fridge for up to 3 days. I like to place them in a single layer if possible, but if you need to stack them, put a piece of parchment paper between layers to keep them from sticking together.
Freeze: Want to make these ahead? Let the tenders cool completely, then place them in a freezer bag or container. They’ll keep well for up to 2 months in the freezer. Pro tip: freeze them on a baking sheet first for about an hour before transferring to a container – this prevents them from sticking together!
Reheat: To warm up your chicken tenders, pop them in the oven at 350°F for about 10-15 minutes until heated through. You can also use the microwave for 1-2 minutes, though the coating won’t be as crispy. If reheating from frozen, add an extra 5-7 minutes to the oven time. A quick drizzle of honey garlic sauce before serving brings back that fresh-made taste!
Preparation Time | 10-15 minutes |
Cooking Time | 15-20 minutes |
Total Time | 25-35 minutes |
Level of Difficulty | Easy |
Estimated Nutrition
Estimated nutrition for the whole recipe (without optional ingredients):
- Calories: 1200-1400
- Protein: 130-150 g
- Fat: 80-90 g
- Carbohydrates: 50-60 g
Ingredients
- 1/4 cup all-purpose flour (30g, gluten-free if needed)
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper, ground
- 1 1/2 pounds chicken tenderloins (650g, also known as mini chicken fillets)
- 4 tablespoons butter, unsalted
- 3 cloves garlic, minced
- 3 tablespoons honey
- 2 tablespoons soy sauce, low sodium (or tamari for gluten-free)
- 1 tablespoon apple cider vinegar (or use lemon juice)
- 1/2 teaspoon red pepper flakes, crushed
Step 1: Prepare the Flour Mixture and Dredge the Chicken
In a shallow dish, combine flour with salt and pepper to create a seasoning mixture.
Dredge the chicken tenders in this mixture, ensuring each piece is well-coated.
Shake off any excess flour to prevent a thick coating.
Step 2: Cook the Chicken Tenders
In a skillet over medium-high heat, melt 2 tablespoons of butter.
Work in batches to cook the chicken tenders, ensuring they’re not overcrowded in the pan.
Cook each side for 2-3 minutes until a golden brown crust forms.
Be sure the internal temperature of the chicken reaches 165°F (74°C) for safe consumption.
Once cooked, remove the tenders onto a plate.
Melt the remaining butter in the skillet, and cook the rest of the chicken tenders, repeating the previous steps.
Step 3: Deglaze the Pan
After all the chicken tenders are cooked, deglaze the pan by pouring in about ¼ cup of water.
Use a spatula to scrape off any browned bits stuck to the bottom, as these will add flavor to your sauce.
Allow the liquid to reduce slightly, intensifying the flavors.
Step 4: Create the Sauce
Add minced garlic to the skillet and cook for about 30 seconds until fragrant.
Then, add honey, soy sauce or tamari, vinegar, and a pinch of red pepper flakes if desired.
Stir the mixture and let it cook for 1-2 minutes until the sauce is heated through and begins to thicken slightly.
Step 5: Coat the Chicken and Serve
Return the cooked chicken tenders to the pan and flip them in the sauce ensuring they are fully covered.
Allow the chicken to heat through in the sauce.
Garnish the dish with chopped fresh parsley for a burst of color and freshness.
Serve the saucy chicken tenders over jasmine rice, noodles, or cauliflower rice for a complete meal.