We prove that level-$\ell$ Kikuchi graphs of random $2r$-uniform hypergraphs spectrally approximate the Kikuchi graph of the complete $2r$-uniform hypergraph at a sampling rate that is sharp up to a logarithmic factor, in the regime $r\leq \ell \leq n/2$. Our proof is based on the matrix Bernstein inequality, but, unlike prior works, we apply it to an appropriate collection of blocks of Johnson eigenspaces. Our analysis relies on a new, simple band-locality property for arbitrary Kikuchi graphs. As an application, we prove that the natural degree-$2\ell$ sum-of-squares relaxation for the Max $2r$-XOR problem is ``integral'' when the input is a planted noisy $2r$-XOR instance on a random hypergraph with $\gtrsim n \cdot (n/\ell)^{r-1} \log n$ hyperedges.