These spicy, sticky chicken tenders hit every craving without throwing you off track. They’re crispy on the outside, juicy inside, and coated in a perfectly balanced sauce that’s sweet, spicy, and just the right amount of sticky. This recipe is one of those simple wins that feels indulgent but is packed with protein and low in carbs. The air fryer does all the work, giving you that golden, crunchy coating without any deep frying. Whether you’re making a weeknight dinner or game-day snack, these are guaranteed to disappear fast.

You’ll love these tenders because they’re crispy, flavorful, and quick to make. The sauce is addictively good and the texture is spot on every time.

🔥 Sticky, spicy, and perfectly balanced.
🍗 Crispy on the outside, juicy on the inside.
⏱️ Air fryer friendly and ready in under 30 minutes.
💪 High in protein, low in carbs, and full of flavor.

Everything comes together in contrast. The chicken stays tender and juicy while the coating crisps up beautifully in the air fryer. The sauce, made with low-sugar honey, sriracha, soy sauce, and a splash of rice vinegar, glazes the tenders in a sticky layer that hits all the right notes. The mix of heat, sweetness, and umami gives each bite that addictive balance you’ll crave again and again.

You can easily tweak this recipe to fit your preferences. Swap breadcrumbs for crushed pork rinds or almond flour for an even lower carb option. Add a little brown sugar substitute or sweet chili sauce if you want it sweeter, or extra chili flakes for more heat. If you don’t have sriracha, use your favorite hot sauce or Thai chili paste. A squeeze of lime or a bit of fresh garlic also adds a bright kick to the glaze.

These tenders are great on their own but pair perfectly with crisp, fresh sides. Try them with Big Mac Pasta Salad, Cucumber Avocado Salad, or a simple High-Protein Caesar Salad. They also go great with ranch or blue cheese dressing for dipping.

Q: Can I bake these instead of air frying?
A: Yes. Bake on a parchment-lined baking sheet at 425°F for 15 to 20 minutes, flipping halfway through.


Q: How spicy are they?
A: They’re moderately spicy, but you can easily tone it down by using less sriracha or swapping it for mild BBQ sauce.


Q: How do I store and reheat leftovers?
A: Store cooled tenders in an airtight container in the fridge for up to 3 to 4 days. Reheat in the air fryer at 375°F for 4 to 6 minutes to get them crispy again.


Q: What kind of breadcrumbs work best?
A: Low-carb breadcrumbs or pork panko work great. If you’re not strict low-carb, regular breadcrumbs or crushed cereal also work well.


Q: What’s the best dipping sauce?
A: Ranch, blue cheese, or even a drizzle of lime juice over the top complements the heat and sweetness perfectly.

Let the chicken tenders cool completely before storing them in an airtight container. Keep refrigerated for up to 3 to 4 days. To reheat, pop them in the air fryer or oven until warmed through and crispy.