Pretzel Crusted Chicken Tenders with Honey Mustard
Craving something crispy, fun, and finger-licking good? These Pretzel Crusted Chicken Tenders with Honey Mustard are a crunchy, protein-packed favorite that both kids and adults will love! Juicy chicken tenders are coated in a zesty honey mustard marinade, then dredged in a crunchy pretzel-breadcrumb mix and baked (or air fried!) to golden perfection. Paired with a sweet and tangy honey mustard dipping sauce, this dish is a guaranteed hit for lunch, dinner, or even game day snacking.
Why You’ll Love This Recipe
- Crispy, flavorful crust without deep frying
- Perfectly seasoned honey mustard marinade
- Bakes in under 20 minutes
- Kid-friendly and gluten-free adaptable
- Includes air fryer instructions
Ingredients
For the Honey Mustard Marinade and Sauce:
- ½ cup Dijon mustard
- 2 tablespoons honey
- 1 teaspoon onion powder, divided
- ⅛ teaspoon kosher salt
For the Chicken:
- 1 lb chicken tenders (about 8 pieces)
- 1 cup mini pretzel sticks (gluten-free or regular), crushed
- ⅓ cup plain breadcrumbs (or gluten-free breadcrumbs)
- ¼ teaspoon garlic powder
- 1 large egg, whisked
Prep & Cook Time
- Prep Time: 15 minutes
- Marinate Time: 15 minutes (or up to overnight)
- Cook Time: 16 minutes
- Total Time: 55 minutes
Yields: 4 servings (2 tenders + 2 tbsp sauce per serving)
Calories per serving: 267 kcal
Instructions
- Make the Honey Mustard Sauce:
In a small bowl, whisk together the Dijon mustard, honey, ½ teaspoon onion powder, and kosher salt. Reserve ¼ cup of this mixture in a large bowl to marinate the chicken. Set the remaining ½ cup aside as your dipping sauce. - Marinate the Chicken:
Add the chicken tenders to the bowl with ¼ cup of honey mustard. Toss well to coat. Cover and refrigerate for at least 15–30 minutes or overnight for best flavor. - Prepare the Pretzel Coating:
While the chicken marinates, crush the pretzels in a food processor or blender until they resemble coarse breadcrumbs. Mix the crushed pretzels with the breadcrumbs, garlic powder, and remaining ½ teaspoon onion powder. Pour the mixture into a shallow dish. - Coat the Chicken:
Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper and spray it lightly with cooking spray.
Add the whisked egg to the marinated chicken and mix well to coat. One at a time, press each tender into the pretzel mixture, coating both sides well. Use the back of a fork to press the crumbs firmly so they stick. - Bake the Chicken:
Place the coated tenders on the prepared baking sheet. Spray the tops lightly with cooking spray. Bake for 8–10 minutes per side, flipping once, until the chicken is cooked through and golden brown. - Serve:
Plate the chicken tenders with the reserved honey mustard sauce for dipping. Enjoy hot and crispy!
Air Fryer Instructions
To air fry instead of baking:
- Preheat air fryer to 400°F (200°C).
- Arrange tenders in a single layer (work in batches if needed).
- Air fry for 5–6 minutes per side, until crispy and cooked through.
Tips & Variations
- Gluten-Free Option: Use gluten-free pretzels and breadcrumbs.
- Kid Tip: Cut tenders in half for nugget-sized bites—perfect for lunchboxes!
- Extra Flavor: Add a pinch of smoked paprika or cayenne to the coating mix for a spicy kick.
- No Food Processor? Place pretzels in a zip-top bag and crush with a rolling pin.
What to Serve With Pretzel Chicken Tenders
Pair these tenders with:
- Sweet potato fries or baked potato wedges
- A fresh green salad or coleslaw
- Roasted vegetables or steamed broccoli
- Extra honey mustard, barbecue, or ranch for dipping
Nutrition Information (per serving)
- Calories: 267 kcal
- Protein: 28.5 g
- Carbohydrates: 18.5 g
- Fat: 4.5 g
- Fiber: 0.5 g
- Sugar: 9.5 g
- Sodium: 865.5 mg
- Cholesterol: 129.5 mg
Note: 1 cup of breading used before coating, with approximately 3 tablespoons discarded after coating. Adjusted in nutrition calculation.