Crunchy Pretzel Crusted Honey Mustard Chicken Strips

Crunchy Pretzel Crusted Honey Mustard Chicken Strips

Healthy chicken tenders? They said it couldn’t be done. But, here they are!

I combine crushed gluten-free pretzels with honey mustard for a sensory surprise that all of your taste buds will thank you for. These tenders can be served as an appetizer or as your meal with a hearty salad accompaniment. Full of nourishing ingredients and tasty too! They’re perfect for a night in with the ladies or as a quick, weeknight family dinner.


  • 1 ½ lbs. chicken tenders or chicken breast cut in strips (McCauley Family Farm in Boulder breed some of the healthiest, most delicious chicken you’ll ever taste and they offer a CSA program!)

  • 2 t olive oil

  • ¾ c almond flour

  • ½ t garlic powder

  • ½ t salt

  • ¼ t pepper

  • ½ c Dijon mustard

  • ¼ c honey

  • 1 egg

  • 7 oz (about 3 cups) salted gluten-free pretzels (I really like Quinn’s pretzels made right here in Boulder!)


Preheat the oven to 375°. Prepare a baking dish with olive oil. Combine almond flour, garlic powder, salt and pepper and mix together in a small bowl. In a separate small bowl, combine mustard, honey and egg and mix thoroughly. Put the pretzels in a plastic bag and crush them with a mallet. Put these crushed pieces in a third small bowl. Take each chicken piece and dip it in the flour mixture, then the honey mustard mixture, and then roll it in the pretzel mixture. Set it in the baking dish and repeat the process for each piece of chicken. Cook for 20-25 minutes (depending on size of pieces). Serves 6.