Honey-Garlic Chicken Tenderloins


It doesn't get easier than this healthy chicken tenderloins recipe. Tamari, honey and garlic combine to create a sticky-sweet sauce that coats the chicken. Serve these chicken tenders over brown rice with a side of broccoli, or use to top a salad or grain bowl.

a recipe photo of the honey garlic chicken tenderloins
Photo: Photographer: Jennifer Causey, Food stylist: Ruth Blackburn
Active Time:
15 mins
Total Time:
15 mins


  • 1 tablespoon cornstarch

  • ¼ teaspoon garlic powder

  • ¼ teaspoon onion powder

  • teaspoon salt

  • teaspoon ground pepper

  • 1 pound boneless, skinless chicken breast tenderloins (about 4 tenderloins)

  • 2 tablespoon low-sodium tamari or lower-sodium soy sauce

  • 1 tablespoon honey

  • 1 large clove garlic, grated

  • 1 teaspoon chile-garlic sauce

  • 1 teaspoon rice vinegar

  • 1 tablespoon canola oil or other neutral oil

  • Thinly sliced scallions for garnish (Optional)


  1. Stir cornstarch, garlic powder, onion powder, salt and pepper together in a medium bowl. Add chicken tenders; toss until coated. Stir tamari (or soy sauce), honey, garlic, chile-garlic sauce and vinegar together in a small bowl; set aside.

  2. Heat oil in a large nonstick skillet over medium heat. Add the chicken; cook, flipping once, until the chicken is browned and crispy and an instant-read thermometer inserted in the thickest portion registers 165°F, 10 to 12 minutes.

  3. Add the sauce to the pan, turning the chicken to coat; cook over medium-low heat until the sauce is slightly thickened, about 30 seconds. Remove the chicken from the pan; drizzle with any remaining sauce. Garnish with scallions, if desired.

Nutrition Facts (per serving)

183 Calories
5g Fat
8g Carbs
27g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 1 chicken tenderloin
Calories 183
% Daily Value *
Total Carbohydrate 8g 3%
Total Sugars 5g
Added Sugars 4g 8%
Protein 27g 54%
Total Fat 5g 6%
Cholesterol 65mg 22%
Vitamin A 1IU 0%
Vitamin E 1mg 4%
Vitamin K 3mcg 3%
Sodium 478mg 21%
Calcium 3mg 0%
Iron 1mg 6%
Magnesium 1mg 0%
Potassium 11mg 0%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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