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one honey garlic chicken tender on a spatula being removed from a pan

Honey Garlic Chicken Tenders

Budget friendly, easy to make, and perfect for meal prep.
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Course: Dinner
Cuisine: American, Asian
Prep Time: 5 minutes
Cook Time: 15 minutes
Servings: 6
Calories: 328kcal


  • ½ cup (60g) cornstarch
  • 1 teaspoon onion powder
  • ½ teaspoon salt
  • 2 pounds (907g) chicken tenders
  • 2 tablespoons olive oil
  • 1 teaspoon sesame oil
  • 3 cloves garlic finely minced
  • ½ cup (48ml) chicken broth
  • cup (113ml) honey
  • ¼ cup (60ml) soy sauce


Stovetop Method:

  • Add the cornstarch, onion powder and salt to a shallow bowl or a plate and whisk to combine.
  • Dip the chicken tenders in the cornstarch mixture and shake off any excess cornstarch and set aside.
  • Heat the olive oil in a large skillet over medium heat and cook the chicken tenders in two batches for about 6 to 8 minutes, flipping halfway through.
  • Check for doneness with a meat thermometer, remove the chicken from the pan and set aside for later.
  • Add the sesame oil to the pan along with the garlic and cook just until the garlic becomes fragrant about 30 seconds.
  • Add the chicken broth, honey and soy sauce and stir and cook for about 8 minutes or until the sauce thickens.
  • Add the chicken back to the pan and flip it over in the sauce to ensure that it all gets coated.
  • Serve with freshly chopped green onions and sesame seeds for garnish if desired.

Air Fryer Method:

  •  Preheat the air fryer to 350F / 180C. Combine cornstarch, onion powder and salt in a shallow bowl and coat the chicken tenders before shaking off any excess.
  • Using a neutral oil, lightly spray the basket. Arrange chicken in the basket, being careful not to overcrowd or overlap. Cook in batches, if needed.
  • Cook tenders for 9-11 minutes, shaking the basket halfway through. 
  • While chicken cooks, prepare the sauce in a skillet by adding sesame oil and the garlic, cooking until the garlic becomes fragrant, about 30 seconds. Then stir in chicken broth, honey and soy sauce and cook for about 8 minutes, or until the sauce thickens.
  • Remove the chicken from the air fryer and toss in the sauce before serving. 



  • When cooking with chicken, use a dedicated cutting board and knife and wash immediately with hot soapy water. 
  • Press the chicken tenders into the coating to help it adhere. 
  • Shake off the excess coating.
  • Be sure to turn the chicken strips halfway through cooking. They should easily release from the pan. 
  • Cook in batches so the chicken cooks evenly and the coating doesn’t become gummy.
  • Tent the chicken with foil to help keep it warm while the sauce cooks. It will warm through when you add it back to the sauce.
  • Store – keep in an airtight container inside the fridge for up to 3 days
  • There are 7 WW Blue Plan SmartPoints in one serving of this.


Calories: 328kcal | Carbohydrates: 27g | Protein: 33g | Fat: 9g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 1g | Cholesterol: 97mg | Sodium: 983mg | Potassium: 615mg | Fiber: 1g | Sugar: 16g | Vitamin A: 46IU | Vitamin C: 4mg | Calcium: 16mg | Iron: 1mg