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Oven-Fried Chicken Tenders w Pretzel Crust & Honey Mustard

Get crispy, finger-licking good tenders without all the fatty deep-frying. Perfect for cocktail apps or for a kid-friendly family dinner, these pretzel coated chicken tenders are irresistible with our easy Honey Mustard Dip.
Prep Time15 mins
Cook Time15 mins
Total Time30 mins
Servings: 12 tenders
Calories: 101kcal



  • 3 TB flour
  • 1 tsp kosher salt
  • ¼ tsp pepper
  • 1 egg beaten
  • 3.5 oz pretzels crushed to a coarse crumb
  • 1 lb chicken tenderloins approximately 12
  • Cooking spray

Honey-Mustard Dip

  • 1 TB reduced fat mayonnaise
  • 2 TB honey mustard
  • 1 TB grainy mustard
  • 1 TB warm water


  • Preheat oven to 450 degrees and place a rack over a baking sheet. Spray rack lightly with cooking spray. C
  • Combine flour, salt, and pepper in a small shallow bowl. Place egg in a 2nd shallow bowl. Place crushed pretzel thins in another shallow bowl. 
  • Dip chicken tenders in flour mixture, then in egg. Dredge each tender in crushed pretzels to coat. 
  • Place chicken tenders on rack and bake for 15 minutes or until cooked through. 
  • Whisk together Honey-Mustard Dip ingredients and serve with chicken.


Calories: 101kcal | Carbohydrates: 8g | Protein: 9g | Fat: 2g | Cholesterol: 38mg | Sodium: 386mg | Potassium: 156mg | Vitamin A: 0.6% | Vitamin C: 0.5% | Calcium: 0.5% | Iron: 4.1%

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