• Carly Zimmaro

Garlic-Honey, Brown Sugar & Hot Sauce Glazed Chicken Tenders

nom nom nom nom....these are delish! And easily dissappear. They look super evil...but I promise..they're not high in calories because they're baked and coated in panko bread crumbs.

The glaze is super sticky and spicy! Cooking the hot sauce with sugar until thick really brings out the spicy-ness! The blue cheese dip is key to this dish, because it cools it down in a nice salty bite from the blue cheese and parmesan.


  • 8 Chicken Tenders

  • ½ c whole wheat flour

  • 1 egg + 3 Tbs water

  • 1 c panko breadcrumbs

  • 1 c brown sugar

  • ¾ c Franks Hot Sauce

  • 2 tsp Honey

  • 4 large garlic cloves minced

Blue Cheese Dip:

  • ¼ c ranch dressing

  • ¼ c light sour cream

  • 1 clove of garlic minced

  • 1 tsp salt

  • ¼ c blue cheese crumbles

  • 2 tsp minced fresh parsley

  • 1 Tbs parmesan cheese


  1. Preheat oven to 350 degrees

  2. Set up your three bowls. First one with flour, second with beaten egg and water, third with panko bread crumbs.

  3. One by one, this does take some time….dip your chicken into the flour, coating well, then dip into the egg wash, then into the panko. The panko takes the most time, making sure every part of the tender is coated. Repeat until all are done. Placing them on a baking sheet with cooking spray.

  4. Bake these for about 20 minutes, flipping after 15 minutes to get each side browned.

  5. As your chicken bakes, get your sauce ready.

  6. In a small saucepan, add the brown sugar, hot sauce and honey mix until well combined and bring to a slow boil (medium heat setting)

  7. Add in the garlic and reduce the heat to low and leave, to thicken.

  8. Then..if you want the blue cheese dip, combine all ingredients and let set in the fridge until ready to serve.

  9. When chicken is done, place in a bowl and gently toss with the sauce…it will coat the chicken because of the panko breadcrumbs.

  10. Serve immediately and enjoy!!! These are soo tasty