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Pretzel-Crusted Chicken Tenders

Yields4 ServingsPrep Time15 minsCook Time15 minsTotal Time30 mins

Making meals that both my daughter and I can enjoy together is not only time-saving, but fun to do together! I used gluten-free Snyder’s pretzels on these Perdue chicken tenders to get a crispy, crunchity, yummy texture you just can’t get from premade tenders. The dose of saltiness is also great to pair with my homemade honey mustard sauce. Pair these tenders with a cup of cooked veggies (my little one LOVES steamed broccoli,) and you have a complete meal.

 4 skinless, boneless chicken breasts- cut into tenders
 ½ cup coconut flour or gluten-free oat flour
 2 cups Snyder’s or any gluten-free pretzels, well-crushed in a bowl
 ½ tsp chili powder
 ½ tsp garlic powder
 1 tbsp water
 2 eggs
For the Honey Mustard Sauce
 ¼ cup honey
 ¼ cup paleo mayonnaise
 ¼ cup Dijon mustard
 1 tbsp apple cider vinegar
 ¼ tsp cayenne pepper

Preheat the oven to 400 degrees F. Cover a baking sheet in parchment paper or a light spray of oil. (TIP: I use an oil mister to save on extra fat + to spray evenly)


Whisk the eggs with the water in a small, but wide-mouthed bowl.


Take each chicken tender + drudge it through the flour; coat evenly. Then drag it through the egg mixture, + finally, roll it into the pretzel mix and place on the baking sheet.


Bake for 15-20 minutes or until browned. Meanwhile, prep the sauce by simply mixing all ingredients in a medium bowl until well-combined.

Nutrition Facts

Serving Size 4 tenders

Servings 0

Amount Per Serving
Calories 393
% Daily Value *
Total Fat 7.6g12%
Cholesterol 119mg40%
Total Carbohydrate 64g22%

Dietary Fiber 10g40%
Protein 46g92%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.