These baked Pretzel Chicken Tenders are one of my favorite recipes that I am constantly making. They use real ingredients such as nut milk, eggs, cassava flour and whole grain pretzels, keeping this recipe free from both gluten and dairy.
Pretzel Chicken Tenders
These baked 30 minute Pretzel Chicken Tenders are made with real ingredients keeping them gluten and dairy free yet completely delicious. They are paired perfectly with my Paleo Honey Mustard, which can be found at the bottom of this blog post!
DIETARY NOTES
This recipe is made with real ingredients and fits seamlessly into the following dietary needs when using the products (or ones that are similar) listed in this post:
- gluten free (using compliant pretzels & flour)
- soy free
- dairy free (using compliant milk & sauce for dipping)
Gluten Free Pretzels
My pretzels of choice are always Quinn. They are gluten free, but are loved by everyone I have ever shared them with, despite their allergies/dietary restrictions or lack thereof. They have lots of snack options, even including peanut butter filled nuggets, which I love! Click here to find them near you!
HUNGRY FOR MORE?
Here are some sides that pair perfectly with these baked nuggets/tenders:
- Crispy & Healthy Oven French Fries (paleo, whole30, refined sugar free, dairy free, gluten free, grain free, soy free, nut free, vegetarian, vegan)
- Paleo Sweet Potato Tots (paleo, whole30, refined sugar free, dairy free compliant, gluten free, grain free, soy free, nut free, vegetarian)
- Mini Crispy Smashed Potatoes (paleo, whole30, refined sugar free, dairy free, gluten free, grain free, soy free, nut free, vegetarian, vegan)
If you’re looking for more delicious breaded chicken recipes:
- Copycat Gluten Free Chick Fil A Chicken Nuggets (paleo, whole30, refined sugar free, dairy free, gluten free, grain free, soy free)
- Whole30 Spinach Artichoke Chicken (paleo, whole30, refined sugar free, dairy free, gluten free, grain free, soy free)
- Whole30 Crispy Buffalo Chicken (paleo, whole30, refined sugar free, dairy free, gluten free, grain free, soy free)
- Gluten Free & Paleo Boneless Wings (paleo, whole30, refined sugar free, dairy free, gluten free, grain free, soy free)
FOLLOW ALONG
Be sure to follow me on Instagram and TikTok to see all of the behind the scenes of recipe creation as well as how to videos to watch them come to life! You can also head over to my Pinterest to save all of my recipes in one spot that you plan whip up in the future.
PS – If you make this recipe or any of my other recipes, I would be so grateful if you left a review so I can hear what you think! I also am happy to answer any questions you may have on here, but if you want a quicker response, be sure to shoot me a message on Instagram. Thank you so much and talk soon!
Pretzel Chicken Tenders
Equipment
- Food Processor
Ingredients
Chicken
- 1 ½ lbs chicken
Wet Ingredients
- 3 eggs
- ¼ cup + 2 tbsp cup cassava flour (I use Otto's)
- ¼ cup milk or nut milk of choice (I use canned coconut milk)
Dry Ingredients
- 3 cups pretzels (I use Quinn)
- 2 tbsp cassava flour (I use Otto's)
- 1 tbsp Italian seasoning
- 1 tbsp garlic powder
- 1 tbsp onion powder
- salt & pepper, to taste
Instructions
- Preheat your oven to 400° F and line a baking sheet with parchment paper.
- Cut chicken into desired size, depending on if you want chicken tenders or chicken nuggets. I recommend thinner slices as well. Set aside.
- In a food processor, crush pretzels until they turn into a combination of powder and small pieces.
- In a bowl, combine all dry ingredients and mix together. Set aside.
- In another bowl, preferably with a flat bottom surface, combine all wet ingredients and whisk together until completely mixed. Set bowl with wet ingredients next to the bowl with dry ingredients.
- Piece by piece, dredge chicken into wet ingredients until completely covered.
- Transfer the piece of chicken into the bowl with the dry ingredients and roll into it's completely coated. Once coated, place on baking sheet.
- After coating each piece of chicken and spacing them out on the baking sheet, bake in the oven for 15-20 minutes.
- Serve immediately with dipping sauce of choice.
Notes
Paleo Honey Mustard
Ingredients
- ¼ cup honey
- ½ cup avocado mayonnaise (check for paleo compliant ingredients, need be)
- 2-3 tbsp Dijon mustard (check for paleo compliant ingredients, need be)
- ½ tsp apple cider vinegar
- ¼ tsp cayenne pepper (optional)
Instructions
- Combine all ingredients until completely mixed and smooth.
Ok YUM!! Loved this recipe, so tasty and very husband approved. I also had never known about that egg/flour dredging technique so that was great to learn – and keeps the chicken moist while baking! I served mine over salad with a honey mustard dressing and it was chefs kiss