In recent years, air fryers have become increasingly popular among health-conscious individuals looking for a quick and healthy way to cook their favorite foods. One of the best sources for discovering new air fryer recipes is TikTok, a social media platform known for its short and engaging videos. Food writer and cookbook author Christina Kynigos, also known as @veryhungrygreek, has gained a significant following on TikTok with her delicious and healthy recipes. In this article, we will explore one of her viral recipes, the honey-garlic chicken tenders, and discuss how you can make this mouthwatering dish in your own air fryer.

The Appeal of Air Fryers

Air fryers have gained popularity for several reasons. First and foremost, they allow you to enjoy the crispy texture and delicious flavors of fried foods without the excessive use of oil. By circulating hot air around the food, air fryers create a similar effect to deep frying but with significantly less oil. This makes air-fried foods a healthier alternative to traditional fried dishes.

Moreover, air fryers are incredibly convenient and time-saving. With just a press of a button, you can cook a variety of foods quickly and efficiently. From chicken wings to french fries, air fryers can handle a wide range of dishes, making them a versatile addition to any kitchen.

TikTok: A Treasure Trove of Air Fryer Recipes

TikTok has become a platform for food enthusiasts to share their favorite recipes and cooking hacks. One of the most popular food creators on TikTok is Christina Kynigos, whose TikTok handle is @veryhungrygreek. Christina is a food writer and author of the cookbook Very Hungry Greek. Her recipes are not only delicious but also focused on healthy ingredients and cooking methods.

Recently, one of Christina’s recipes went viral on TikTok – the honey-garlic chicken tenders. This recipe caught the attention of many users due to its simplicity, affordability, and mouthwatering flavors. Let’s take a closer look at how you can recreate this recipe in your air fryer.

The Recipe: Honey-Garlic Chicken Tenders


To make the honey-garlic chicken tenders, you will need the following ingredients:

  • 1 chicken breast, cut into strips with visible fat removed (tofu strips and plant-based chicken alternatives will work as well)
  • 30g cornflakes, crushed
  • 1 egg, beaten (you can also use egg whites on their own or replace this ingredient with a starch “egg” made by mixing cornstarch with water)
  • Salt and pepper
  • 1 tsp paprika
  • Low-fat cooking spray
  • 1 heaped tbsp honey (or agave nectar/vegan honey alternative)
  • 1 tsp soy sauce
  • 2-3 crushed garlic cloves

Cooking Instructions

Now that we have gathered all the ingredients, let’s proceed with the cooking instructions:

  1. Season the chicken strips: Start by cutting the chicken breast into strips. Once done, season the entire plate with a pinch of salt, pepper, and paprika. Make sure to rub the seasoning into the chicken for maximum flavor.
  2. Add the cornflake coating: Take each chicken strip and coat it in the beaten egg. Afterward, place the egg-coated strip into the crushed cornflakes. Roll the strip in the cornflakes, pressing the crumbs into place. It is essential to do this individually to ensure that the cornflakes stick properly and crisp up nicely.
  3. Place in the air fryer: Preheat your air fryer to 200ºC (392ºF). Once preheated, place the chicken strips in the air fryer basket, making sure to maintain space between each strip. This allows the hot air to circulate evenly and ensures that each strip cooks properly. Spray the entire tray with a low-fat cooking spray to prevent sticking.
  4. Cook the chicken: Set the timer for 15 minutes and let the air fryer work its magic. The cooking time may vary depending on the type of protein source you’re using and how many strips you’re cooking. Monitor the tenders closely to ensure they reach a golden brown color and are cooked through.
  5. Prepare the glaze: While the chicken tenders are cooking, mix the honey, soy sauce, and crushed garlic cloves in a bowl. This glaze will add a delicious sweet and savory flavor to the tenders.
  6. Coat the chicken in the glaze: Once the cooking cycle is complete, carefully remove the chicken tenders from the air fryer. Dip each tender in the glaze, ensuring they are fully coated. Alternatively, you can pour the glaze over the plate of chicken tenders.
  7. Serve and enjoy: Your honey-garlic chicken tenders are now ready to be served! These crispy and flavorful tenders make a perfect snack, protein source, or even a crowd-pleasing appetizer. Enjoy them on their own or pair them with your favorite dipping sauces.

Nutritional Information

One of the significant advantages of air frying is its ability to create healthier versions of traditionally fried foods. The honey-garlic chicken tenders prepared in an air fryer are no exception. An entire plate of these tenders contains only 361 calories and 43g of protein. It’s hard to believe that something so healthy can taste this good!

Variations and Tips

While the original recipe calls for chicken breast, crushed cornflakes, and a honey-garlic glaze, there are several variations and tips you can explore to suit your taste preferences or dietary restrictions:

  • Protein alternatives: If you prefer a vegetarian or vegan option, you can replace the chicken breast with tofu strips or plant-based chicken alternatives. These alternatives will still yield delicious results.
  • Breading alternatives: If you don’t have cornflakes on hand, you can experiment with different types of breadcrumbs or crushed crackers for the coating. Panko breadcrumbs or crushed Chilli Doritos can add a unique twist to the recipe.
  • Glaze variations: Feel free to play around with the glaze ingredients to suit your taste. You can add a touch of spice by incorporating chili flakes or swap out the honey for agave nectar or a vegan honey alternative.


Air fryers have revolutionized the way we cook, allowing us to enjoy crispy and delicious foods with less oil. Christina Kynigos’ honey-garlic chicken tenders recipe is a perfect example of how air fryers can create healthy and flavorful dishes. With just a few simple ingredients and your trusty air fryer, you can enjoy these mouthwatering tenders in no time. Whether you’re looking for a quick snack, a protein-packed meal, or a crowd-pleasing appetizer, these tenders are sure to satisfy your cravings. So, fire up your air fryer and give this recipe a try – you won’t be disappointed!