Description

These baked chicken tenders feature a crunchy, salty pretzel crust with sharp cheddar cheese, offering a kid-friendly, healthier alternative to fried chicken that is ready in under 30 minutes.

Ingredients

Scale

1.5 lbs boneless, skinless chicken breasts
2 large eggs
Salt and pepper (kosher salt recommended)
3 cups coarse-salt pretzel sticks
½ cup freshly grated sharp cheddar cheese
1 teaspoon garlic powder
½ teaspoon onion powder
½ teaspoon paprika (smoked or sweet)
1 teaspoon baking powder
½ cup all-purpose flour (optional, for breading station)

Instructions

Preheat oven to 400°F (200°C).
Slice chicken breasts into 1-inch wide, 4-5 inch long strips. Pound thick parts to ensure even thickness. Season strips generously with salt and pepper.
Pulse pretzel sticks in a food processor until fine crumbs form. Pour into a shallow dish and mix with grated cheddar, garlic powder, onion powder, paprika, and baking powder.
Set up a breading station with three shallow dishes: one with flour (optional), one with beaten eggs, and one with the pretzel crumb mixture.
Dip chicken strips in flour (if using), then egg, then press firmly into the pretzel crumb mixture to coat evenly.
Place breaded tenders on a wire rack set over a baking sheet.
Bake for 15-18 minutes until the crust is golden brown and the internal temperature reaches 165°F (74°C). Do not open the oven for the first 10 minutes.
Let rest for 2 minutes before serving.

Notes

Use a wire rack to allow air circulation for crispiness. Ensure pretzel crumbs are dry. For gluten-free, use GF pretzels. For dairy-free, omit cheese. Chicken thighs can be used but may require slightly longer cooking time.

Prep Time: 10 minutes
Cook Time: 15 minutes
Category: Main Course
Cuisine: American

Nutrition

Serving Size: 1 serving (approx. 4
Calories: 380
Sugar: 2
Sodium: 650
Fat: 15
Saturated Fat: 5
Carbohydrates: 25
Fiber: 1
Protein: 35

Keywords: chicken tenders, pretzel crust, baked chicken, kid-friendly dinner, easy weeknight meals, healthy chicken, crispy chicken