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Light Healthy Chicken and Waffles Recipe with Easy Honey Hot Sauce

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A lighter take on the classic chicken and waffles featuring baked crispy chicken tenders, whole wheat waffles, and a sweet-spicy honey hot sauce. Perfect for a guilt-free brunch or dinner.

Ingredients

Scale
  • 2 boneless, skinless chicken breasts (about 1 lb / 450 g), sliced into tenders
  • 1 cup buttermilk (or plain yogurt thinned with a splash of milk)
  • 1 cup whole wheat panko breadcrumbs
  • ½ cup all-purpose flour (can swap for gluten-free flour if needed)
  • 1 tsp smoked paprika
  • 1 tsp garlic powder
  • ½ tsp salt
  • ¼ tsp black pepper
  • Cooking spray or a few teaspoons olive oil
  • 1 cup whole wheat flour
  • ½ cup all-purpose flour
  • 2 tbsp sugar or coconut sugar (optional)
  • 1 tbsp baking powder
  • ¼ tsp salt
  • 1 ¾ cups unsweetened almond milk (or preferred milk)
  • 2 large eggs, room temperature
  • 2 tbsp melted coconut oil or unsalted butter
  • 1 tsp vanilla extract
  • ¼ cup honey
  • 2 tbsp hot sauce (e.g., Frank’s RedHot)
  • 1 tbsp apple cider vinegar
  • Pinch of cayenne pepper (optional)

Instructions

  1. Marinate the chicken: In a medium bowl, whisk the buttermilk with ½ tsp salt and ¼ tsp pepper. Add chicken tenders and toss to coat. Let soak for 10 minutes.
  2. Prepare the coating: In one shallow bowl, combine flour, smoked paprika, garlic powder, and a pinch of salt. In another bowl, place whole wheat panko breadcrumbs.
  3. Coat the chicken: Remove tenders from buttermilk, shaking off excess. Dredge in flour mixture, dip back into buttermilk quickly, then coat evenly with panko breadcrumbs. Place on wire rack over baking sheet.
  4. Bake the chicken: Preheat oven to 400°F (200°C). Lightly spray or brush chicken with olive oil. Bake for 18-20 minutes, flipping halfway, until golden and internal temperature reaches 165°F (74°C).
  5. Make the waffle batter: Whisk whole wheat flour, all-purpose flour, sugar, baking powder, and salt in a large bowl. In another bowl, beat eggs with almond milk, melted coconut oil, and vanilla extract. Combine wet and dry ingredients gently until just mixed.
  6. Cook the waffles: Preheat waffle iron and grease lightly. Pour about ½ cup batter per waffle, cook 3-5 minutes until golden and crisp. Transfer to warm plate.
  7. Prepare the honey hot sauce: In a small saucepan over low heat, combine honey, hot sauce, apple cider vinegar, and cayenne pepper if using. Stir gently until warm and blended. Remove from heat.
  8. Serve: Plate waffles, top with crispy chicken tenders, and drizzle with honey hot sauce. Garnish with chopped fresh parsley if desired.

Notes

Bake chicken on a wire rack to keep it crispy and avoid sogginess. Use panko breadcrumbs for a lighter, crispier coating. Double-dip chicken in wet and dry mixtures for sturdier crust. Be gentle mixing waffle batter to avoid tough waffles. Keep waffle iron well-greased and hot. For gluten-free, swap flours and breadcrumbs accordingly. Waffles can be made as pancakes if no waffle iron is available.

Nutrition

Keywords: chicken and waffles, healthy chicken recipe, baked chicken tenders, whole wheat waffles, honey hot sauce, light chicken and waffles, easy dinner, brunch recipe

Find it online: https://gleamgulp.com/light-healthy-chicken-and-waffles-recipe-with-easy-honey-hot-sauce/