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Baked Hot Barbecue Chicken Tenders

These Baked Hot Barbecue Chicken Tenders are the perfect blend of sweet and spicy, great for meal time or game time!


  • 4 teaspoons flour
  • ¼ teaspoon ground cayenne
  • 1.25 lbs raw boneless skinless chicken breasts, cut into 10 (2 oz each) strips/tenders
  • 2 egg whites, beaten
  • ¾ cup panko breadcrumbs
  • ¼ cup barbecue sauce, I use and recommend Stubb’s Original, if you use another brand look for one low in sugar/carbs
  • 1 ½ tablespoons Frank’s Red Hot Original cayenne pepper sauce
  • 1 teaspoon honey


  • Pre-heat the oven to 375 degrees. Line a baking sheet with parchment paper and set aside.
  • In a small dish, mix together the flour and cayenne. Place the chicken strips into a gallon Ziploc bag and add the flour/cayenne mixture. Seal the bag and shake to coat the chicken.
  • In a shallow dish, beat the egg whites and set aside. Spread the panko crumbs in a separate shallow dish. One at a time, take the flour-coated chicken strips and coat them in the egg whites and then press them into the dish of panko crumbs and flip so that both sides are coated in crumbs. Transfer the crumb-coated strips to the prepared baking sheet.
  • When all the chicken tenders are coated and on the baking sheet, spray the tops of them with cooking spray and place in the oven to bake for 15 minutes.
  • While the chicken is baking, stir together the barbecue sauce, hot sauce, and honey until combined. When the chicken is done, remove it from the oven and use a silicone pastry brush to brush all sides of the chicken tenders with the hot barbecue sauce (flipping the chicken to ensure all sides are coated). Return the pan to the oven and bake the tenders for another 10 minutes.


To view your WW PersonalPoints for this recipe and track it in the WW app or site, click here!
Nutrition Information per tender:
102 calories, 7 g carbs, 2 g sugar, 2 g fat, 0 g saturated fat, 14 g protein, 1 g fiber (from myfitnesspal.com)
MyWW SmartPoints per (1 tender) serving:(SP calculated using the recipe builder on weightwatchers.com)
Green: 2 SmartPoints/ Blue: 1 SmartPoints/ Purple: 1 SmartPoints
Weight Watchers Points Plus:
2 per tender (PP calculated using a Weight Watchers PointsPlus calculator and the nutrition information below)