Healthy Baked Pretzel Chicken Tenders

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!

Course appetizer, dinner, lunch, main course

Cuisine American

Keyword chicken tenders

Prep Time 15

Cook Time 20

Servings

Calories 156kcal

Author Steph

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

WW Points:

2 WW points

WW PersonalPoints™: Click here to track this recipe in the WW app.

Nutrition