Name: The Best Spicy Pretzel Chicken Tenders (Baked or Air Fryer)
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 1 lb Chicken Breast (or Tenderloins cut into strips, 454g); 1¾ cups Hard Pretzel Sticks/Twists (70g); 1 Egg; ⅓ cup Almond Flour; ½ tsp Garlic Powder; ½ tsp Paprika; ¼ tsp Cayenne Pepper; ½ tsp Salt; ¼ tsp Pepper; Cooking spray/oil (for greasing)

Crispy and crunchy, these Spicy Pretzel Chicken Tenders are baked in the oven or cooked in an air fryer – the best appetizer you can find. With no bread crumbs, these pretzel crusted chicken fingers are healthy and even more perfect with a honey mustard dipping sauce.

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I wouldn’t be exaggerating if I said coating chicken tenders with pretzels instead of breadcrumbs is a total step-up.

Think about this: The purpose of that coating is to get crunchiness in every bite right?
So if you use a coating that is already crunchy, you’re already a step ahead.

And now if you air fry – or even bake for that matter – these crunchy strips, you end up with something that is without fail going to be even crunchier!

Now if that hasn’t convinced you to try these air fryer or baked spicy pretzel chicken tenders, I’m not sure what will!

May be the dipping sauce?

Ingredients for the best Spicy Pretzel Chicken Tenders

Chicken breast for a healthier recipe that’s low in saturated fat
Hard Pretzel Sticks or Twists a gluten free version here works just as well.
Almond flour – It replaces the all-purpose flour or cornstarch in regular versions, and makes this recipe properly Gluten-free!
Paprika and Cayenne Pepper to make for the spicy part of this appetizer
Garlic Powder, Salt and Pepper to season
An Egg for the coating
Cooking spray/oil for greasing

How to make Pretzel Bread Crumbs for Chicken Bites

The key to this pretzel coating for the chicken is to use hard pretzel sticks or twists, and crush them just fine enough that there’s still some large chunks.

You don’t want the pretzels to turn into a complete flour or you’re just going to get normal chicken tenders that have bread crumbs; No bread crumbs needed in this recipe.

There’s 2 options here:

Place the pretzels in a zipper bag and beat it down with a rolling pin. Or maybe the bottom part of your palms?

Use a food processor. Be sure to use the pulse (quick short bursts) option to make the large crumbs. Process will give you flour.

How to make Baked or Air Fryer Pretzel Crusted Chicken Fingers

Making the actual chicken tenders is easy too.

Preheat your oven to 425°F if your’re using it, and line the baking sheet (or air fryer basket) with parchment paper.

Cut the chicken into large strips; You should have about 10.
Pat dry the chicken with paper towels.

Prepare a workstation with 3 large shallow bowls:
1. Almond flour, paprika, garlic powder, cayenne pepper, salt and pepper mixture
2. Egg (whisked)
3. Pretzel crumbs

Take a piece of chicken at a time and dredge it in the flour mix, then egg and then pretzel cust. Be sure to press it down and move around to coat completely.

Place on baking sheet/ air fryer basket
Repeat with all the chicken

Spray with cooking spray and bake at for 20 minutes.
Flip the pieces over for the last 5 minutes to get both sides crispy.

For the air fryer, use 375°F, and work in batches if needed.

Can I store Air fryer chicken tenders?

This air fryer chicken has a crispy and crunchy coating when just cooked (or baked), so it’s best had fresh, but you can make them ahead as a meal prep dinner too.

Store in the fridge for 3-4 days in an airtight container.

For a freezer-friendly option, let each piece freeze individually on a baking sheet and then place them in a freezer-safe zipper bag.

To reheat (fridge or freezer) bake in the oven for about 7-10 minutes at 350˚F, or use an air fryer. You could microwave them, but they won’t be as crunchy.

Can I make chicken tenders ahead of time

Baked spicy pretzel chicken tenders are a great make ahead meal prep recipe, just dredge and coat the chicken, but don’t bake.

Then, like the cooked version, freeze each pretzel crusted chicken individually on a baking sheet and then transfer them to a freezer-safe zipper bag.

When it’s time to cook, just bake them straight out of the freezer for about 25 minutes.

vCrispy and crunchy, these Spicy Pretzel Chicken Tenders are baked in the oven or cooked in an air fryer - the best appetizer you can find. With no bread crumbs, these pretzel crusted chicken fingers are healthy and even more perfect with a honey mustard dipping sauce.

Tips for Crispy Crunchy Baked Pretzel chicken fingers

Don’t crush the pretzels too much (that they turn into flour), you want the small chunky pieces to get the crunch

Cut evenly sized pieces of chicken so they all cook evenly.

Pat dry the chicken before coating, or the breading won’t stick.

Line the air fryer basket with parchment paper too, otherwise the juices from the chicken will make the pieces stick to the bottom.

What makes Pretzel crusted chicken tenders healthy

They’re made with pretzels for the crunch, and no bread crumbs needed.
There’s no buttermilk in this recipe so that makes it a bit low calorie and low fat too.
Can be easily made gluten free with the right pretzel (I recommend Kay’s Naturals), since there’s no flour in here too.
They’re cooked in an air fryer or oven so there’s no deep fryer to add all that bad oil.

What to serve with Spicy Chicken Bites

Honey Mustard Sauce for Pretzel Chicken Tenders!

Soft pretzels and honey mustard are the classic combo, so the same applies to chicken tenders with that same flavor.

You can use store bought version or just make one at home.

Chicken fingers and fries, but healthy

I’d recommend some sweet potato fries – air fryer or baked. Try my Crispy Smoky Sweet Potato Fries

Baked Polenta fries are another good option too.

Air fryer potato wedges?

May be Chicken fingers with waffles?

I haven’t tried this myself, but just like chicken and waffles, these should be a good combo!

A healthy side salad or roasted vegetables

Roasted Cauliflower & Broccoli would be my go-to

Some more healthy air fryer chicken recipes to try