🍯 Hot Honey Chicken Tender Bowls

Crispy chicken tenders coated in a sticky hot honey glaze, served with fluffy rice and roasted peppers. This macro-friendly meal hits the sweet-heat balance, satisfies cravings, and works perfectly for meal prep or post-workout recovery.

⏰ Total Time: ~35 mins (10 mins prep time, 25 mins cook time) + optional: 30 mins marinate time

💰 Total cost (2 servings): ≈ £4.50

🍽️ Cost per serving: ≈ £2.25

This is an approximate calculation, but it should give you a good idea of the cost of making these 2 servings. The cost per meal comes down significantly when buying ingredients in larger quantities, especially for pantry staples like olive oil, spices, and seasonings.

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Ingredients (2 servings)

🍗 For the Marinated Chicken Tenders

• 2 medium chicken breasts (~300g), sliced into tenders
• 2 eggs
• 1 tbsp sriracha
• 1 tsp mustard
• 100ml milk
• ½ tsp paprika
• ½ tsp garlic powder
• ¼ tsp nutmeg
• ¼ tsp onion powder
• Salt & pepper to taste
• 2 tbsp cornflour, for coating
• 1 tbsp olive oil, for cooking

🍯 For the Hot Honey Glaze

• 1 tbsp honey
• 1 tbsp hot sauce
• 1 tsp apple cider vinegar
• 1 clove garlic, finely grated
• ½ tsp chilli flakes (optional)

🍚 For the Bowl Base

• 120g cooked rice (brown or white)
• 1 red bell pepper, sliced
• ½ red onion, sliced
• 1 tsp olive oil
• ½ tsp smoked paprika
• Salt & pepper to taste

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Instructions (2 servings)

⏱ Marinate first?

For best flavour and texture, marinate for at least 30 minutes (or overnight). If short on time, a 10-minute marinade still works!

1. 🥣 Marinate the Chicken

• In a bowl, whisk together eggs, sriracha, mustard, milk, and all spices (paprika, garlic powder, nutmeg, onion powder, salt, and pepper).
• Add the chicken tenders, stir to coat, and let marinate in the fridge for 30+ minutes.

2. 🍚 Prep the Rice & Veg

• Cook your rice according to packet instructions (or use pre-cooked if preferred).
• Slice the red pepper and red onion, then toss with olive oil, smoked paprika, salt, and pepper.
• While the chicken is marinating, either:
– Roast the veg in the oven at 200°C (fan 180°C) for 20–25 mins
– Or air-fry at 200°C for 10–12 mins, shaking halfway
– Or pan-fry for 8–10 mins until softened and charred

3. 🧂 Coat & Cook the Chicken

• Place cornflour in a shallow bowl.
• Remove chicken from marinade, shake off excess, and lightly coat each piece.
• Heat olive oil in a non-stick pan over medium-high heat.
• Cook chicken for 3–4 minutes per side, or until golden and cooked through. Set aside.

4. 🍯 Make the Hot Honey Glaze

• Lower the heat.
• In the same pan, add honey, hot sauce, vinegar, grated garlic, and chilli flakes.
• Stir for 1–2 mins until bubbly and sticky.
• Return chicken to the pan and toss to fully coat.

5. 🍱 Assemble the Bowls

• Divide the rice, roasted veg, and glazed chicken tenders between two bowls or containers.
• Drizzle with any leftover glaze and garnish with extras like spring onions or sesame seeds if desired.

❄️ Meal Prep Notes

• Store in the fridge for up to 3 days.
• Reheat in the microwave for 2–3 minutes, adding a splash of water if needed to keep the chicken juicy.

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Health Benefits of the Dish

💡 Tips & Variations

💡 Tips & Variations

🌿 Add Greens? – Throw in spinach, broccoli, or sugar snap peas for an extra micronutrient boost and fibre.

🌶️ Customise the Heat – Adjust the hot sauce or chilli flakes to match your spice preference — or leave them out for a milder version.

🍯 Sticky Upgrade? – Simmer the honey glaze for a little longer to get a thicker, extra-caramelised coating on your chicken.

🍱 Bulk Meal Prep? – Double or triple the recipe to make 4–6 servings for the week — just store in airtight containers and reheat as needed.

🧄 Flavour Boost? – Add grated garlic or a splash of soy sauce to the glaze for extra depth, or finish with sesame seeds or spring onion.

🥚 Extra Protein? – Add a boiled egg, sprinkle in toasted seeds, or serve with a dollop of Greek yoghurt for even more macro balance.

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