BUFFALO GARLIC PARMESAN CHICKEN TENDERS + HOT HONEY

Prep

15 Mins

Cook

BUFFALO GARLIC PARMESAN

Serves

Macros per serving

Calories

560

Protein

44g

Carbs

51g

Fat

20g

Ingredients

with garlic powder, onion powder, salt, and pepper. egg, and crushed cornflakes. Dredge chicken in flour, dip in egg, then coat evenly in cornflakes. halfway, until golden and cooked through (165°F internal temp). halfway, until crispy and cooked through. butter. Add minced garlic and cook gently until fragrant (about 30 seconds). Stir in buffalo sauce, parmesan, parsley, and a pinch of salt. garlic parmesan sauce until coated. Drizzle with hot honey just before serving. portion out for meal prep.
For the Chicken Tenders:
1½ lbs boneless, skinless chicken tenders
1 large egg
1½ cups cornflakes, crushed
¼ cup Fit Flour (or oat flour) Seasoning:
Garlic powder Onion powder
Salt & black pepper, to taste
For the Buffalo Garlic Parmesan Finish:
3 tbsp light butter
¼ cup buffalo sauce
5 cloves garlic, very finely minced
¼ cup finely grated parmesan cheese
Fresh parsley Pinch of salt For Finishing:
Hot honey, for drizzling

8 steps

1Prep the Chicken: Season chicken tenders generously with garlic powder, onion powder, salt, and pepper.
2Bread the Tenders: Set up three bowls: flour, beaten egg, and crushed cornflakes. Dredge chicken in flour, dip in egg, then coat evenly in cornflakes.
3Cook the Chicken:
4Air Fryer: Air fry at 400°F for 12–15 minutes, flipping halfway, until golden and cooked through (165°F internal temp).
5Oven: Bake at 425°F for 18–20 minutes, flipping halfway, until crispy and cooked through.
6Make the Sauce: In a skillet over low heat, melt butter. Add minced garlic and cook gently until fragrant (about 30 seconds). Stir in buffalo sauce, parmesan, parsley, and a pinch of salt.
7Toss & Finish: Toss hot chicken tenders in the buffalo garlic parmesan sauce until coated. Drizzle with hot honey just before serving.
8Serve: Enjoy immediately while crispy and saucy, or portion out for meal prep. For the Chicken Tenders: 1½ lbs boneless, skinless chicken tenders 1 large egg 1½ cups cornflakes, crushed ¼ cup Fit Flour (or oat flour) Seasoning: Garlic powder Onion powder Salt & black pepper, to taste For the Buffalo Garlic Parmesan Finish: 3 tbsp light butter ¼ cup buffalo sauce 5 cloves garlic, very finely minced ¼ cup finely grated parmesan cheese Fresh parsley Pinch of salt For Finishing: Hot honey, for drizzling