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Crispy on the outside, juicy inside, and coated in a sticky-sweet garlic sauce, these Healthy Honey Garlic Chicken Tenders come together easily and hit that perfect balance of comfort food and macro-friendly cooking.

If you want something indulgent that still fits into a balanced, low-carb-leaning lifestyle, this recipe is a must try.

Crispy, golden Healthy Honey Garlic Chicken Tenders made with a light crunchy coating and a sticky-sweet garlic sauce, delivering high protein flavor with controlled carbs for the perfect fakeaway-style meal at home.

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Why try this recipe

The chicken stays incredibly juicy thanks to the light sparkling water batter
You get real crunch without deep frying for ages
Each tender is high in protein and filling
The honey garlic sauce is bold, savory, and lightly sweet, not cloying
Perfect for meal prep and reheats better than most battered chicken
Feels like takeout but with full control over ingredients
Easy to adapt for lower carb or keto-style swaps

While this recipe is not strict keto as written due to the honey and light flour coating, it is very easy to modify.

Using keto-approved sweeteners and alternative coatings can significantly reduce net carbs while keeping the same texture and flavor profile.

As written, each tender delivers solid protein, moderate carbs, and controlled fats, making it ideal for low-calorie, high-protein eating.

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Ingredients You Need

Chicken Breast

Boneless and skinless chicken breast is essential here. Thighs will change the texture and macros significantly. Butterfly and slice thin so the tenders cook quickly and stay tender.

Salt, Smoked Paprika, Garlic Powder, Cayenne

This seasoning blend builds flavor directly into the chicken and the coating. Do not skip seasoning the flour as well or the crust will taste flat.

All Purpose Flour

Only a small amount sticks to each tender, but it helps create structure. For a lower-carb option, almond flour can be used, though the crunch will be softer.

Potato Starch

This is key for crispiness. It creates that light, shattering texture. Arrowroot can work, but results will be slightly less crisp.

Sparkling Water

Cold sparkling water creates bubbles in the batter, leading to a lighter crust. Still water will work, but the coating will be denser.

Garlic Cloves

Fresh garlic is non-negotiable here. Jarred garlic will taste muted in the sauce.

Low Sodium Soy Sauce

Keeps the sauce savory without becoming overly salty. Coconut aminos can be substituted for a lower-sodium, gluten-free option.

Honey

Provides the signature sticky sweetness. For a keto-friendly version, use a honey-style monk fruit syrup, but note the sauce will be slightly less glossy.

Ginger

Adds warmth and depth. Fresh minced ginger works best.

Potato Starch Slurry

Thickens the sauce so it coats the tenders instead of pooling at the bottom.

Parsley Flakes

Optional, but adds color and freshness.

Step-by-Step Directions

Butterfly the chicken breasts and slice into eight thin tenders. Pat dry and season generously with salt, smoked paprika, garlic powder, and cayenne.

In a shallow bowl, mix flour and potato starch. Season with the same spice blend used on the chicken.

Gradually whisk in sparkling water until the batter is thick but pourable. It should coat the back of a spoon without dripping off immediately.

Alternate adding the wings to the batter, then flour mix 2 times

Place the tenders on to a rack, spray with some oil and throw into the airfryer for 22-25mins ( flipping halfway) or Oven bake at 200C/400F for 20 to 25 mins flipping halfway.

Remove chicken and rest on a wire rack to preserve crispiness.

In a saucepan, sauté garlic and ginger briefly until fragrant.

Add soy sauce, water, and honey. Simmer gently.

Stir in potato starch slurry and cook until thick and glossy.

Toss chicken tenders in sauce just before serving and garnish with parsley if desired.

Tips for Success

Keep the sparkling water cold. Warm batter leads to heavy coating.
Do not overmix the batter or you will lose air bubbles.
My biggest mistake early on was saucing the chicken too early. Always sauce right before serving or the coating will soften.
Resting the chicken on a rack instead of paper towels keeps it crunchy.

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Frequently Asked Questions

Can I make this keto or low carb?

Yes. Swap flour for almond flour, potato starch for arrowroot or omit entirely, and use a keto honey substitute. Net carbs will drop significantly.

How many net carbs are in each tender?

As written, each tender contains moderate carbs due to honey and coating. With keto swaps, net carbs can be reduced to approximately 5–7g per tender.

Can I store leftovers?

Store in an airtight container in the fridge for up to 3 days. Reheat in an air fryer or oven to restore crispiness.

Can I freeze these?

Freeze the cooked, unsauced tenders. Reheat and sauce fresh for best texture.