Chicken tenders–with a crunchy twist! My Healthy Baked Pretzel Chicken Tenders are sure to be a family favorite. Chicken breast strips coated in your favorite salty, crunchy snack–these tenders are crispy on the outside and juicy on the inside. These chicken tenders pair perfectly with honey mustard or hot honey for dipping. Serve with French fries for a well-rounded meal that’s better than takeout and a fraction of the calories!
What you will need to make these Healthy Baked Pretzel Chicken Tenders
- Chicken breast
- All-purpose flour
- Paprika
- Onion powder
- Kosher salt
-
Garlic powder
- Egg whites
- Dijon mustard
- Pretzels
- Cooking spray
- Optional: Honey mustard or hot honey
How to make Healthy Baked Pretzel Chicken Tenders
Preheat the oven to 450F. Prepare the baking sheet by lining with foil, and placing a wire rack on top. Spray the wire rack with non-stick cooking spray.
Cut each chicken breast into 3 strips, to yield 12 chicken tenders.
Combine the all purpose flour with the paprika, onion powder, kosher salt, and garlic powder. Combine the egg whites with the Dijon mustard in a separate bowl.
Crush the pretzels (by hand, or using a food processor for a finer texture). Dip each chicken tender into the flour mixture to coat, followed by the egg white mixture and finally the crushed pretzels.
Arrange the prepared chicken tenders on the baking sheet. Bake at 450F for 20 minutes, flipping the tenders at the 10-minute mark and spraying them with more cooking spray. Cook until internal temp is 165.
More chicken tender recipes the whole family will love
It’s no secret that chicken tenders are a kid favorite. If you’re looking for more chicken tender recipes to add into your weeknight dinner and summer lunch routine, I have you covered! Better yet? You can feel great about serving these to your family because they’re healthy and lightened up takes on the greasy fast food favorites.
- Herby Panko Crusted Chicken Tenders
- This classic take on chicken tenders will become a staple in your weekly meal plan.
- Sour Cream and Onion Chicken Tenders
- This kid-approved chicken tender recipe gives you all of the flavors of sour cream and onion dip.
- Cornflake Crusted Chicken Tenders with Honey Mustard
- If you like the crunchiness of this pretzel crusted recipe you will love this cornflake chicken tender recipe.
- Blazing Buffalo Chicken Tenders
- These spicy buffalo chicken tenders are the perfect game-day appetizer. They’re also great over a fresh summer salad.
The perfect side dishes
When paired with a side dish, these pretzel chicken tenders can be a filling and healthy dinner. Check out some of these side dishes from the blog:
- Air Fried French Fries
- What pairs more perfectly with chicken tenders than French fries?
- Twice Baked Sweet Potatoes
- The sweetness of these potatoes would contrast perfectly with the saltiness of the chicken tenders.
- For a heartier meal pair these chicken tenders with a salad or soup.
Healthy Baked Pretzel Chicken Tenders
Equipment
- baking sheet fitted with a wire rack
- foil
Ingredients
- 2 lb chicken breast
- 1/4 cup all-purpose flour
- 1 tsp paprika
- 1 tsp onion powder
- 1 tsp kosher salt
- 1 tsp garlic powder
- 1/3 cup egg whites
- 1 tbsp dijon mustard
- 6 oz pretzels, crushed
- cooking spray
Instructions
- Preheat the oven to 450F.
- Prepare the baking sheet by lining with foil, and placing a wire rack on top. Spray the wire rack with non-stick cooking spray.
- Cut each chicken breast into 3 strips, to yield 12 chicken tenders.
- Combine the all purpose flour with the paprika, onion powder, kosher salt, and garlic powder. Combine the egg whites with the Dijon mustard in a separate bowl. Crush the pretzels (by hand, or using a food processor for a finer texture).
- Dip each chicken tender into the flour mixture to coat, followed by the egg white mixture and finally the crushed pretzels.
- Arrange the prepared chicken tenders on the baking sheet.
- Bake at 450F for 20 minutes, flipping the tenders at the 10 minute mark and spraying them with more cooking spray. Cook until internal temp is 165.
Notes
Nutrition
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I made these pretzel chicken tenders last night and they were absolutely delicious!! My husband wants to put it on our regular dinner rotation. 🙂 Thank you for another outstanding recipe!