Are you ready to elevate your dinner game with a fun and healthy twist? Say goodbye to greasy takeout and hello to your new favorite dish: Healthy Baked Pretzel Chicken Tenders! These crispy, golden-brown tenders are not only packed with flavor, but they’re also a guilt-free option that your whole family will love. With just a handful of ingredients and a simple baking process, you can create a delicious meal that’s perfect for busy weeknights or weekend gatherings. Get ready to impress your taste buds and keep your health in check—let's dive into this irresistible recipe!
Prep Time: 15 mins
Cook Time: 20 mins
Total Time: 35 mins
Cuisine: American
Serves: 4 servings
Ingredients
- 1 lb chicken tenders
- 1 cup pretzel crumbs
- 1/2 cup flour
- 2 eggs
- 1 tsp paprika
- Salt to taste
Instructions
- Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper to prevent sticking and make cleanup easier.
- In a shallow bowl, place the flour and season it with salt and paprika. Mix well to ensure the spices are evenly distributed.
- In another bowl, crack the two eggs and whisk them until well combined. This will serve as the binding agent for the chicken tenders.
- In a third bowl, add the pretzel crumbs. You can make your own by crushing pretzels in a food processor or placing them in a resealable bag and rolling over them with a rolling pin until finely crushed.
- Take each chicken tender and first coat it in the flour mixture, shaking off any excess flour.
- Next, dip the floured chicken tender into the beaten eggs, ensuring it is completely covered.
- Finally, roll the chicken tender in the pretzel crumbs, pressing gently to ensure the crumbs adhere well to the chicken.
- Place the coated chicken tenders on the prepared baking sheet, making sure they are spaced apart to allow for even cooking.
- Once all the chicken tenders are coated and on the baking sheet, place them in the preheated oven.
- Bake for 15-20 minutes, or until the chicken tenders are golden brown and cooked through. You can check for doneness by cutting into one of the tenders; the juices should run clear and the meat should be no longer pink.
- Once cooked, remove the chicken tenders from the oven and let them cool for a few minutes before serving.
- Serve the healthy baked pretzel chicken tenders with your favorite dipping sauce, such as honey mustard or a yogurt-based dip, and enjoy!
Tips
- Prep Ahead: To save time, you can prepare the pretzel crumbs and season the flour mixture ahead of time. Store them in airtight containers until you’re ready to cook.
- Customize the Coating: Feel free to experiment with different seasonings in the flour mixture. Garlic powder, onion powder, or even a pinch of cayenne can add an extra kick!
- Don’t Rush the Coating: Make sure to thoroughly coat each chicken tender in flour, egg, and pretzel crumbs for maximum crunchiness. Press the crumbs onto the chicken to ensure they stick well.
- Use a Wire Rack: If you have one, place the chicken tenders on a wire rack on top of the baking sheet. This allows air to circulate around the tenders, making them even crispier.
- Check for Doneness: Use a meat thermometer to ensure the chicken is fully cooked; it should reach an internal temperature of 165°F (75°C) for safe consumption.
- Serve with Dipping Sauces: Pair these tenders with a variety of dipping sauces like honey mustard, ranch, or a zesty yogurt sauce to enhance the flavor experience.
- Leftover Storage: If you have leftovers, store them in an airtight container in the fridge for up to 3 days. Reheat in the oven to maintain their crispiness.
Nutrition Facts
Calories: 289kcal
Carbohydrates: 28g
Protein: 28g
Fat: 5g
Saturated Fat: 1g
Cholesterol: 153mg
