Healthy and Crispy Baked Pretzel Chicken Tenders
These baked pretzel chicken tenders are healthy, crispy, and packed with bold flavors. Enjoy a guilt-free, protein-rich twist on classic comfort food with this easy baked chicken tenders recipe!
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 your oven to 450°F. Line a baking sheet with foil, and top it with a wire rack sprayed with non-stick cooking spray.
- Cut each chicken breast into three even strips to make 12 chicken tenders.
- In one bowl, combine the flour, paprika, onion powder, kosher salt, and garlic powder.
- In a second bowl, whisk the egg whites with Dijon mustard.
- Crush the pretzels until fine using a food processor or by hand in a sealed plastic bag.
- Dip each chicken strip into the flour mixture, then the egg white mixture, and finally coat in crushed pretzels.
- Arrange the tenders on the prepared wire rack. Spray lightly with cooking spray.
- Bake for 20 minutes, flipping halfway through and respraying with cooking spray. The chicken is done when it reaches an internal temperature of 165°F.
Notes
Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in the oven to restore crunch. Swap pretzels for gluten-free options for a gluten-free variation.