If you’re tired of boring chicken tenders and want something that delivers serious crunch and flavor without deep frying, these Baked Pretzel Crusted Chicken Tenders are about to become your new favorite dinner. The secret is crushed pretzels that create an incredibly crispy, salty coating that tastes like the best parts of a soft pretzel combined with juicy chicken. Every bite gives you that satisfying crunch on the outside while the chicken stays tender and moist on the inside. The pretzels bring a unique flavor that’s different from regular breadcrumbs, and they bake up golden brown and crispy in the oven without needing a single drop of oil for frying. These tenders are kid-approved, adult-loved, and perfect for weeknight dinners, game day snacks, party appetizers, or packed lunches. They’re fun to make with children who love crushing the pretzels and dipping the chicken, and they’re healthy enough that you can feel good about serving them regularly. Pair them with honey mustard, ranch dressing, barbecue sauce, or cheese sauce for dipping, and watch them disappear from the plate faster than you can make them.
Serving Quantity: Serves 4-6 people (makes about 16-20 tenders)
Cooking Time:
- Prep time: 20 minutes
- Baking time: 20 minutes
- Total time: 40 minutes
Nutrition Information (per 3 tenders):
- Calories: 285
- Total Fat: 6g
- Saturated Fat: 2g
- Cholesterol: 105mg
- Sodium: 680mg
- Total Carbohydrates: 28g
- Fiber: 1g
- Sugars: 2g
- Protein: 28g
- Iron: 8% of daily value
- Calcium: 6% of daily value
- Vitamin A: 4% of daily value
Ingredients
- 2 pounds of boneless skinless chicken breasts
- 8 ounces of mini pretzels (about 4 cups)
- 1 cup of all purpose flour
- 3 large eggs
- 2 tablespoons of milk
- 1 cup of panko breadcrumbs
- 2 teaspoons of garlic powder
- 2 teaspoons of onion powder
- 1 teaspoon of smoked paprika
- 1 teaspoon of dried parsley
- Half teaspoon of black pepper
- 1 teaspoon of salt
- Cooking spray
- Honey mustard for serving
- Ranch dressing for serving
Preparing the Chicken
Pat your chicken breasts completely dry with paper towels. Any moisture on the surface will prevent the coating from sticking properly. Place each chicken breast on a cutting board and use a sharp knife to slice them lengthwise into strips about three quarters of an inch wide. Try to make them all roughly the same thickness so they cook evenly. You should get about 4 to 5 strips from each breast depending on the size. If you have any really thick pieces, you can butterfly them by slicing horizontally through the middle without cutting all the way through, then opening them like a book. This ensures everything cooks at the same rate. Arrange all your chicken strips on a plate and season them lightly with a pinch of salt and pepper on both sides. Let them sit while you prepare your coating stations.
Creating the Pretzel Coating
Put the mini pretzels in a large ziplock bag and seal it, pressing out as much air as possible. Use a rolling pin to crush the pretzels by rolling over the bag repeatedly. You can also use the bottom of a heavy pot or a meat mallet. Keep crushing until most of the pretzels are broken down into small crumbs about the size of breadcrumbs, with a few slightly larger pieces for extra texture. Don’t pulverize them into dust because you want some texture. Pour the crushed pretzels into a shallow bowl or pie plate. Add the panko breadcrumbs, garlic powder, onion powder, smoked paprika, dried parsley, black pepper, and half a teaspoon of salt. Mix everything together really well with a fork until all the seasonings are distributed evenly. The panko helps the coating stick better and adds even more crunch. Taste a tiny pinch of this mixture. It should be well seasoned and slightly salty.
Setting Up Your Dredging Station
Get three shallow bowls or pie plates and set them up in a row on your counter. This assembly line makes the coating process quick and efficient. In the first bowl, put the flour. In the second bowl, whisk together the eggs and milk until they’re completely combined and slightly frothy. In the third bowl, put your pretzel mixture. Line a large baking sheet with parchment paper or aluminum foil and spray it generously with cooking spray. Set this at the end of your assembly line. Now you’re ready to start coating. Having everything organized before you start keeps the process moving smoothly and prevents you from getting your hands goopy and having to stop.
Coating the Chicken
Take one chicken strip and dredge it in the flour, turning it to coat all sides and shaking off any excess. The flour creates a dry surface that helps the egg stick. Drop the floured chicken into the egg mixture and turn it with a fork to coat completely. Let any excess egg drip off. Transfer the chicken to the pretzel mixture and use your other hand to press the coating onto the chicken, turning it and patting more coating on until it’s completely covered on all sides. The key is to use one hand for the dry ingredients and one hand for the wet ingredients. This keeps one hand clean and prevents you from building up layers of breading on your fingers. Place the coated tender on your prepared baking sheet. Repeat this process with all the remaining chicken strips, arranging them on the baking sheet with a little space between each one so air can circulate.
Getting Ready to Bake
Preheat your oven to 400 degrees. This high temperature is what creates that crispy exterior. Once all your chicken tenders are coated and arranged on the baking sheet, spray the tops generously with cooking spray. This is really important because the spray replaces the oil you’d use in frying and helps the coating turn golden brown and crispy. Don’t skip this step or your tenders will be pale and less crunchy. Make sure you get every tender coated with a good layer of spray. If you prefer, you can drizzle a small amount of melted butter over the tops instead of using cooking spray for even more flavor.
Baking to Crispy Perfection
Place the baking sheet in your preheated oven on the middle rack. Bake for 10 minutes without opening the oven door. After 10 minutes, carefully flip each tender over using tongs. Spray the second side with cooking spray just like you did the first side. Return the pan to the oven and bake for another 10 to 12 minutes. The tenders are done when they’re golden brown all over, the coating is crispy, and the internal temperature reaches 165 degrees when you insert an instant read thermometer into the thickest part. The chicken should be firm to the touch and the juices should run clear when you cut into one. If your tenders are particularly thick, they might need a few extra minutes.
Resting and Serving
Take the baking sheet out of the oven and let the chicken tenders rest for about 3 minutes before serving. This brief rest allows the juices to redistribute throughout the meat so they stay moist when you bite into them. Transfer the tenders to a serving platter while they’re still hot. The coating will be at its crispiest right out of the oven. Arrange small bowls of different dipping sauces around the platter. Honey mustard is the classic choice that pairs perfectly with the salty pretzel coating. Ranch dressing is always popular with kids. Barbecue sauce adds a sweet and tangy element. Cheese sauce makes them feel extra indulgent. Hot sauce or buffalo sauce works for people who like heat.
Making Them Kid-Friendly
Kids love being involved in making these tenders. Let them help crush the pretzels in the bag, which is fun and helps them feel like they contributed. Younger children can help mix the coating ingredients or arrange the tenders on the baking sheet after you coat them. Cut the chicken into smaller nugget-sized pieces instead of long strips for little ones who prefer bite-sized food. Reduce or eliminate the paprika if your kids are sensitive to any spice. Let them choose and prepare their own dipping sauces. Serve these with simple sides like carrot sticks, apple slices, or sweet potato fries for a complete meal kids will actually eat.
Meal Prep and Leftovers
These tenders are fantastic for meal prep. You can coat them completely and freeze them unbaked on a baking sheet. Once frozen solid, transfer them to a freezer bag and store for up to 3 months. Bake from frozen, adding about 5 extra minutes to the cooking time. You can also bake them ahead and reheat them. Store cooked tenders in an airtight container in the fridge for up to 4 days. Reheat them in a 375 degree oven for about 8 minutes to crisp them back up. Don’t microwave them or the coating will get soggy. These are great for packed lunches served cold or at room temperature. The coating stays crunchy even after sitting for a few hours.
Serving Suggestions
Turn these into a full meal by serving them with roasted vegetables and mashed potatoes. Make chicken tender salads by slicing them and putting them on top of mixed greens with your favorite toppings. Stuff them into pita bread with lettuce, tomatoes, and ranch dressing for chicken pockets. Make chicken tender sandwiches on toasted buns with lettuce, pickles, and honey mustard. Serve them as an appetizer at parties arranged on a platter with multiple dipping sauces. Make a chicken tender bowl with rice, vegetables, and drizzled sauce. Cut them into bite-sized pieces and serve them on toothpicks for cocktail parties.
Flavor Variations
Make them spicy by adding cayenne pepper or red pepper flakes to the coating mixture. Create an Italian version by adding Italian seasoning and grated parmesan cheese to the pretzels. Make them sweet and savory by using honey wheat pretzels instead of regular ones. Add ranch seasoning mix to the coating for extra flavor. Try everything bagel seasoning in the coating for a fun twist. Make them with a hint of heat by mixing in some buffalo sauce with the egg wash. Add lemon zest to the coating and serve with lemon aioli for a bright, fresh version. Use flavored pretzels like cheddar or garlic parmesan for different taste profiles.
Tips for the Crispiest Tenders
Dry the chicken thoroughly before starting. Moisture is the enemy of crispy coating. Use both crushed pretzels and panko breadcrumbs. The combination creates the best texture. Don’t skip the flour dredge. It helps the egg stick which helps the coating stick. Make sure your oven is fully preheated before baking. A hot oven is essential for crispy results. Don’t overcrowd the baking sheet. Leave space between each tender for air circulation. Flip them halfway through baking for even browning on both sides. The cooking spray is crucial. It replaces the oil from frying and helps browning. Let them rest before serving so they don’t lose moisture when cut. Use an instant read thermometer to avoid overcooking which dries them out. Crush the pretzels into small uniform pieces for even coverage. Season the chicken itself before coating for flavor throughout. If the coating isn’t browning enough, turn on the broiler for the last minute of baking but watch carefully. For extra crispy tenders, place them on a wire rack set over the baking sheet instead of directly on the pan. This allows air to circulate all around. Don’t reuse the egg wash or flour after coating raw chicken. Food safety first. Make a double batch of the coating mixture and store the extra in an airtight container for next time. These also work great in an air fryer at 380 degrees for about 12 to 15 minutes, flipping halfway through.
