Bang Bang Chicken Tenders

Name: Bang Bang Chicken Tenders
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 3–4 servings
Cuisine: American
Ingredients: 1 lb (about 8) chicken tenderloins; 1 tsp kosher salt, divided; 1/2 tsp black pepper, divided; 1/2 tsp garlic powder; 1/2 tsp onion powder; 1/2 cup (about) all-purpose flour; 1 large egg, beaten; 2 cups cornflakes, crushed (about); Light cooking spray or oil mister; For the bang bang sauce: 1/2 cup plain Greek yogurt; 2 tbsp light mayonnaise; 3 tbsp sweet chili sauce; 1 tsp sriracha (adjust to taste); 1 tbsp honey; Pinch of salt

main course · American

Credit: The Fitness Chef

Crispy air-fried chicken tenders with a creamy sweet‑spicy bang bang sauce — high in protein and low in calories.

Added Dec 9, 2025

PrepPrep time

15 min

CookCook time

15 min

ServingsServings

3–4 servings

Ingredients

1 lb (about 8) chicken tenderloins

1 tsp kosher salt, divided

1/2 tsp black pepper, divided

1/2 tsp garlic powder

1/2 tsp onion powder

1/2 cup (about) all-purpose flour

1 large egg, beaten

2 cups cornflakes, crushed (about)

Light cooking spray or oil mister

For the bang bang sauce: 1/2 cup plain Greek yogurt

2 tbsp light mayonnaise

3 tbsp sweet chili sauce

1 tsp sriracha (adjust to taste)

1 tbsp honey

Pinch of salt

Notes

Ingredient swaps and tips: If you don’t have cornflakes, use panko breadcrumbs or crushed tortilla chips. For a lighter coating, use more Greek yogurt and less mayo in the sauce. Oven option: bake on a parchment-lined sheet at 400°F for 15–20 minutes, flipping halfway. Nutrition note: the original video claims ~350 calories and over 50 g protein (likely per serving); actual nutrition depends on portion sizes and exact ingredients. Store leftovers in an airtight container in the fridge for up to 3 days; reheat in the air fryer or oven to keep coating crisp. Serve with a simple salad, steamed veg, or over rice for a fuller meal.

Preparation

Pat the chicken tenderloins dry with paper towels.

Season the tenders evenly with about 3/4 tsp salt, 1/4 tsp black pepper, garlic powder, and onion powder (reserve the rest of the salt/pepper if desired for finishing).

Set up a dredging station: place the flour in one shallow bowl, the beaten egg in a second, and the crushed cornflakes in a third.

Working one at a time, lightly coat each tender in flour, shake off excess, dip into the beaten egg, then press into the crushed cornflakes to coat completely.

Place coated tenders on a tray or plate. Lightly mist each tender with cooking spray (this is the "aftershave").

Preheat the air fryer to 400°F (200°C). Arrange tenders in a single layer in the air fryer basket (do not overcrowd — cook in batches if needed).

Air-fry at 400°F for 12–15 minutes, flipping once halfway through, until the coating is golden brown and the internal temperature reaches 165°F (74°C).

While the chicken cooks, make the bang bang sauce: whisk together Greek yogurt, light mayonnaise, sweet chili sauce, sriracha, honey, and a pinch of salt until smooth. Taste and adjust sweet/spicy balance.

When tenders are done, serve immediately with the bang bang sauce for dipping or drizzling.