Juicy High-Protein Honey-Garlic Chicken Tenderloins

You know that feeling when a dish tastes fine, but something’s missing? Enter honey and garlic—the ultimate flavor duo. Honey adds that perfect sweetness, garlic brings the savory punch, and together… magic happens. Canadians even made honey-garlic sauce a national treasure, and honestly, they were onto something. One bite, and you’ll understand why this combo is so hard to resist—it’s sweet, it’s bold, and it just works.

Science of Delicious and Healthy

Here’s a fun twist—honey and garlic aren’t just tasty, they’re kind of like your dinner’s health insurance. When combined, they work together to fight bacteria and pack in antioxidants, making your meal not only flavorful but also good for you. Who knew a dish could do double duty—satisfy your cravings and boost your immune system? Eating healthy has never felt this sneaky!

Funny Little Tenderloin Secret

Let’s talk about that tendon in chicken tenderloins… you know, the one that’s basically a dental workout if you forget to remove it? Been there, done that! The first time I made tenderloins, my husband chewed through it with a polite smile, while my kids were ready to stage a boycott. Lesson learned—ditch the tendon, save dinner, and avoid becoming the family’s favorite “remember that time” story.

Table of Contents

Look at the Recipe (Key Highlights)

Let me break it down for you! Here’s why this High-Protein Honey-Garlic Chicken Tenderloins recipe deserves a spot on your table:

• Lean Protein Powerhouse: With 29 grams of protein per serving, this dish is perfect for fueling your muscles and keeping you satisfied.
• Quick & Easy: Who doesn’t love a meal that’s ready in just 25 minutes? Perfect for busy weeknights or when you need a last-minute dinner idea.
• Sticky-Savory Goodness: The honey-garlic glaze is the real star here—sweet, tangy, savory, and just a little spicy. It clings beautifully to the crispy chicken for a flavor-packed bite every time.
• Versatile & Meal Prep Friendly: Pair it with rice, veggies, or even salad. Make extra for lunch—it heats up beautifully!
• Gluten-Free Option: Swap in tamari for soy sauce, and you’ve got a gluten-free winner that everyone can enjoy.

So, whether you’re meal prepping, whipping up dinner for the family, or just treating yourself, this recipe is guaranteed to deliver big on flavor, nutrition, and ease!

Ingredients Needed

You’ll need simple, pantry-staple ingredients to make this dish:

• Cornstarch, garlic powder, onion powder, salt, and pepper for the chicken coating.
• Boneless, skinless chicken breast tenderloins for a lean protein option.
• A savory honey-garlic sauce made with tamari or soy sauce, honey, fresh garlic, chile-garlic sauce, and rice vinegar.
• Canola or neutral oil for searing.
• Scallions (optional) for garnish.

How to Make High-Protein Honey-Garlic Chicken Tenderloins

Prepare the Chicken: Coat the chicken tenderloins in a seasoned cornstarch mixture.

Make the Sauce: Mix tamari, honey, garlic, chile-garlic sauce, and rice vinegar to create the glaze.

Cook the Chicken: Pan-sear the chicken tenderloins until golden and crispy.

Add the Sauce: Pour the honey-garlic glaze into the skillet, allowing it to thicken slightly and coat the chicken.

Garnish & Serve: Drizzle with any remaining sauce and garnish with scallions for extra flavor.

Storage & Serving Suggestions

Storage Tips

Keep your leftovers fresh and just as delicious with these handy tips:

• Refrigerate with care: Store your High-Protein Honey-Garlic Chicken Tenderloins in an airtight container… they’ll stay fresh for up to 3 days in the fridge.
• Reheat gently: Warm them up in a skillet over low heat to keep that glaze sticky and the chicken juicy. A quick microwave zap works too—just don’t overdo it!
• Freeze for later: Want to meal prep in bulk? Freeze cooked chicken in a freezer-safe bag for up to 2 months. Thaw overnight in the fridge before reheating.

Serving Tips

Wondering what to pair with this flavor-packed dish? Here are some tasty ideas:

• Go classic: Serve it with brown rice or quinoa to soak up all that yummy glaze.
• Low-carb delight: Pair with cauliflower rice, roasted zucchini, or steamed broccoli for a lighter option.
• Salad topper: Slice the chicken and toss it into a fresh salad with greens, cucumbers, and a light vinaigrette… perfect for lunch!
• Wrap it up: Stuff the tenderloins into a whole-wheat tortilla with crunchy veggies for a portable, protein-packed wrap.

There’s no wrong way to enjoy these sticky, savory tenderloins… so mix it up and make it your own!

Tips & FAQs

What is the difference between chicken tenders and chicken tenderloins?

Chicken tenderloins are a specific muscle located beneath the breast, known for being especially tender and flavorful. “Chicken tenders” is a broader term that can include tenderloins or strips of chicken breast meat, often breaded and fried.

Are chicken tenderloins healthier than chicken breast?

Chicken tenderloins are slightly higher in fat and sodium compared to chicken breast. While tenderloins are a great source of lean protein, chicken breasts are a better option for those aiming to minimize fat and calorie intake.

Is honey good to put on chicken?

Yes, honey is an excellent addition to chicken dishes! It adds natural sweetness, enhances flavor, and offers health benefits like antioxidants. Honey works beautifully in marinades, glazes, or sauces to create a sticky, flavorful coating.

Are chicken tenderloins good for weight loss?

Chicken tenderloins can be part of a weight-loss-friendly diet as they are high in protein, which helps with satiety. However, chicken breasts are a leaner choice with fewer calories and less fat, making them slightly better for weight loss goals.

How do you cut chicken tenderloins?

To cut chicken tenderloins:

1. Identify the white tendon running through the length of the tenderloin.
2. Place the tendon between the tines of a fork.
3. Gently pull the tendon while holding the meat steady, removing it cleanly.
   This method ensures your chicken is tender and easy to cook.

I’d love to hear how you make it your own! Leave a comment below and let me know how it turned out, or share a photo of your dish on social media and tag me. Don’t forget to share this recipe with friends and family who are looking for the ultimate High-Protein Honey-Garlic Chicken Tenderloins—they’ll thank you for it! 🥚✨

Print Recipe

Healthy

Juicy High-Protein Honey-Garlic Chicken Tenderloins

Author: Kristy Cook Cooking Method: Pan-searing Cuisine: American, Asian Courses: Gluten-Free, High Protein Dinner, High Protein Recipes, High-Protein Recipe Keys: Gluten Free High Protein Low Fat Quick Meals

Difficulty: Beginner Prep Time 5 mins Cook Time 25 mins Rest Time 5 mins Total Time 35 mins

Cooking Temp: 180  C Servings: 4 Estimated Cost: $ 12 Calories: 240

Best Season: Spring, Summer, Winter, Fall, Autumn

Dietary:

H High Protein Recipe

Description

Deliciously sticky and savory, these High-Protein Honey-Garlic Chicken Tenderloins are quick, healthy, and perfect for meal prep or a wholesome dinner.

Ingredients

Scale

1/2x 1x 2x 3x

• 1 tablespoon Cornstarch (Helps create a light, crispy coating.)

• ¹⁄₄ teaspoon Garlic powder (Enhances the savory flavor of the chicken.)

• ¹⁄₄ teaspoon Onion powder (Adds depth to the seasoning blend.)

• ¹⁄₈ teaspoon Salt (Just enough to bring out the flavors.)

• ¹⁄₈ teaspoon Ground pepper (For a hint of spice.)

• 1 pound Boneless, skinless chicken breast tenderloins (About four tenderloins; a lean and protein-packed choice.)

• 2 tablespoons Low-sodium tamari or soy sauce (For a savory, umami-rich sauce.)

• 1 tablespoon Honey (Adds natural sweetness and creates a sticky glaze.)

• 1 Clove Grated garlic (Fresh garlic brings bold flavor to the sauce.)

• 1 teaspoon Chile-garlic sauce (Adds a touch of heat; adjust to your spice preference.)

• 1 teaspoon Rice vinegar (For balance and a little tang.)

• 1 tablespoon Canola or neutral oil (For cooking the chicken to golden perfection.)

• Thinly sliced scallions ((optional): For garnish and a pop of fresh flavor.)

Instructions

Step 1: Coat the Chicken

1. In a medium bowl, mix the cornstarch, garlic powder, onion powder, salt, and pepper. Toss the chicken tenderloins in the mixture until evenly coated.

Step 2: Make the Sauce

1. In a small bowl, stir together the tamari (or soy sauce), honey, grated garlic, chile-garlic sauce, and rice vinegar. Set aside.

Step 3: Cook the Chicken

1. Heat the oil in a large nonstick skillet over medium heat. Add the chicken and cook for 10–12 minutes, flipping once, until the tenderloins are golden brown and cooked through. Use an instant-read thermometer to ensure the internal temperature reaches 165°F.

Step 4: Add the Sauce

1. Reduce the heat to medium-low. Pour the sauce into the skillet and turn the chicken to coat it thoroughly. Let the sauce thicken slightly for about 30 seconds.

Step 5: Serve

1. Remove the chicken from the skillet and drizzle with any remaining sauce. Garnish with scallions if desired, and enjoy!

Nutrition Facts

Servings 4

---

Amount Per Serving

Calories 240kcal

% Daily Value *

Total Fat 7g11%

Total Carbohydrate 12g4%

Protein 29g58%

---

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

This High-Protein Honey-Garlic Chicken Tenderloins recipe is a total win in my house! The first time I made it, my husband couldn’t stop raving about how perfectly the sauce coated the tender, juicy chicken. As for my kids? Let’s just say, plates were licked clean, and they even asked for seconds—something that rarely happens with new dishes! I love how this recipe strikes a balance between healthy and indulgent, making it a go-to for busy weeknights or meal prep. It’s family-approved, stress-free, and oh-so-delicious. Trust me, this one’s bound to become a regular at your table too!

Keywords: High-protein honey garlic chicken tenderloins, quick high-protein honey garlic chicken dinner, honey garlic chicken tenderloin recipes, healthy honey garlic chicken recipe with high protein.