Honey Balsamic Chicken Tenders
These Honey Balsamic Chicken Tenders provide 39g protein and 374 calories per serving — a high-protein option within a moderate calorie window. Prepares 4 servings quickly on the stovetop, working as both a dinner component and post-workout meal. Designed for lifters balancing muscle gain with controlled calorie intake.
Ingredients
- •Chicken Breast, Boneless Skinless(680g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Vinegar, Balsamic(60g)
- •Garlic(60g)
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Salt And Pepper (To Taste, $0.05)
- •Butter(15g)
- •Vinegar, Balsamic(30g)
- •Honey(45g)
Instructions
- 1Slice the chicken breasts on a diagonal into six strips each. Place the strips in a quart sized zip top bag along with 1/4 cup of balsamic vinegar, one clove of garlic (minced), 1 Tbsp of olive oil, and a pinch of salt and pepper. Mix the ingredients in the bag and let marinate in the refrigerator for at least 30 minutes.
- 2When you’re ready to cook, heat the second tablespoon of olive oil in a large skillet over medium heat. When the oil is hot, cook the strips until browned on both sides (about 2-3 minutes each side). You may have to do two batches. Place the cooked chicken on a clean plate.
- 3Turn the heat down on the skillet to medium-low and add the butter and last 2 tablespoons of balsamic vinegar to the skillet. Use a spoon to stir the mixture and dissolve the sticky bits off of the bottom of the skillet. Once the mixture has dissolved together, add the honey, increase the heat, and allow the sauce to simmer until thickened (about five minutes).
- 4Once the sauce has thickened, season to taste with salt and pepper (I just used a pinch of each). Add the chicken back to the skillet and toss to coat in the warm balsamic sauce. Serve immediately.
Nutrition — Per Serving
374
calories
39g
protein
15g
fat
- Carbohydrates
- 18g
- Saturated fat
- 3.9g
- Sodium
- 109 mg
- Dietary fiber
- 0.3g
4 servings per batch · ~230g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
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How much protein does Honey Balsamic Chicken Tenders have per serving?
Each serving delivers 39g of protein with 374 calories, making it a lean protein-forward option. Macro breakdown includes 15g fat and 18g carbs per serving.
How long does Honey Balsamic Chicken Tenders take to prep?
Quick prep on the stovetop produces 4 servings per batch, yielding four ready-to-eat meals in a single cooking session. This makes it efficient for smaller household meal prep or individual portions.
Is Honey Balsamic Chicken Tenders good for muscle gain?
At 39g protein and 374 calories per serving, these tenders support muscle gain nutrition with strong protein content and moderate carbs for training support. The 18g carbs provide modest glycogen replenishment alongside the high protein dose.
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