Honey Pepper Chicken Tenders (Anti-Inflammatory Style)
📖 Description
These Honey Pepper Chicken Tenders are juicy, pan-seared chicken strips coated in a glossy honey glaze with freshly cracked black pepper. This version is designed with anti-inflammatory ingredients like raw honey, extra virgin olive oil, garlic, turmeric, and black pepper (which enhances curcumin absorption).
It’s a clean eating, high-protein dinner recipe perfect for a healthy lifestyle, weight management, and anti-inflammatory meal prep.
🛒 Ingredients (Serves 4)
For the Chicken
1 ½ lbs organic chicken tenders (pasture-raised preferred)
2 tbsp extra virgin olive oil
3 cloves garlic (minced)
1 tsp freshly cracked black pepper
½ tsp turmeric powder
½ tsp smoked paprika
½ tsp sea salt
1 tbsp fresh lemon juice
For the Honey Pepper Glaze
¼ cup raw, unfiltered honey
1 tbsp apple cider vinegar (with “the mother”)
1 tbsp Dijon mustard (anti-inflammatory and low sugar)
½ tsp grated fresh ginger
½ tsp red pepper flakes (optional for metabolism boost)
👩🍳 Instructions
1️⃣ Season the Chicken
Pat chicken dry. Toss with salt, turmeric, paprika, and black pepper.
2️⃣ Sear
Heat olive oil in a large skillet over medium heat.
Add chicken and cook 4–5 minutes per side until golden brown and internal temperature reaches 165°F (75°C).
3️⃣ Make the Glaze
In a small bowl, whisk together honey, apple cider vinegar, Dijon, ginger, and lemon juice.
4️⃣ Glaze & Finish
Lower heat. Add garlic to the skillet and sauté 30 seconds.
Pour glaze over chicken and simmer 2–3 minutes until thick and glossy.
Remove from heat and let rest 3 minutes before serving.
🍽 Serving Suggestions
Over quinoa or brown rice for a high-fiber meal
With roasted anti-inflammatory vegetables (broccoli, Brussels sprouts, carrots)
On top of a Mediterranean salad with avocado and spinach
Wrapped in lettuce cups for a low-carb option
Alongside sweet potatoes for a balanced macro plate
🔄 Variations
🥑 Low-Carb / Keto Version
Replace honey with monk fruit syrup or sugar-free honey substitute.
🌶 Spicy Honey Pepper
Add cayenne pepper and extra red pepper flakes for metabolism-boosting benefits.
🧄 Garlic Lover’s Version
Double the garlic and add roasted garlic paste.
🍋 Citrus Anti-Inflammatory Boost
Add orange zest and extra lemon for added antioxidants.
🍗 Air Fryer Method
Cook at 375°F for 10–12 minutes, flipping halfway. Toss in warm glaze before serving.
❓ Related Questions
Is honey anti-inflammatory?
Yes, raw honey contains antioxidants and anti-inflammatory compounds.
Why combine turmeric and black pepper?
Black pepper contains piperine, which increases turmeric absorption by up to 2000%.
Can I meal prep this?
Absolutely. Store in airtight container up to 4 days in refrigerator.
Can I freeze it?
Yes, freeze without glaze for best texture up to 2 months.
Is this good for weight loss?
Yes — high protein meals promote satiety and stable blood sugar levels.
🥗 Nutrition (Approx. Per Serving)
Calories: 320
Protein: 35g
Carbohydrates: 18g
Sugar: 15g (natural from honey)
Fat: 12g
Fiber: 1g
Sodium: 320mg
Values are estimates and depend on ingredient brands.
💡 Final Thoughts
This anti-inflammatory Honey Pepper Chicken recipe balances sweet heat with powerful wellness ingredients. It’s ideal for clean eating meal plans, high-protein diets, heart-healthy cooking, and inflammation reduction strategies.
