Description
Crispy, crunchy, and golden brown, these easy chicken tenders are coated with a pretzel-based breading then air fried to perfection. Paired with a homemade honey mustard dipping sauce (made with greek yogurt instead of mayo), they're a kid and adult-approved meal!
Ingredients
Chicken Tenders:
- 1 1/4 lb chicken tenderloins
- 2 heaping cups mini pretzels
- 2 tablespoons neutral oil (avocado, olive, etc)
- 1/2 cup all-purpose flour
- 1 tablespoon cornstarch
- 1/2 teaspoon kosher salt
- 1/2 teaspoon onion powder
- 1/2 teaspoon dry ground mustard powder
- 1/4 teaspoon cracked black pepper
- 2 eggs, beaten
- 1 tablespoon dijon mustard
- 1 tablespoon water
- Avocado oil spray (or another cooking spray of choice)
Honey Mustard Dipping Sauce:
- 1/2 cup plain Greek yogurt
- 2 tablespoons Dijon mustard
- 2 tablespoons honey (we like using hot honey for this)
- 2 teaspoons lemon juice
- Salt and pepper to taste
Instructions
- On a clean surface, use a meat tenderizer or place the flat side of a large knife over one chicken tender, and use your fist to pound the tender to thin it out slightly. Repeat with the rest of the chicken tenders.
- Place the pretzels in a plastic zip top bag and lay flat on a hard, even surface. Use a rolling pin to crush the mini pretzels into crumbs that are about the size of panko breadcrumbs. (Alternatively, you can blitz the pretzels for a few seconds in a food processor, but be careful not to overdo it.)
- Set 3 shallow, medium-sized bowls next to each other. To the first bowl, add the crushed pretzels and oil and stir until well coated.
- To the second bowl, add the flour, cornstarch, salt, onion powder, mustard powder, and black pepper and whisk to combine.
- To the third bowl, add the eggs, dijon mustard and water and whisk together.
- Place one tender into the flour dredge, flip it over, then shake off any excess. Using your other hand, place the flour-coated tender into the egg mixture, flip, then place into the pretzel crumbs, and flip over, making sure both sides are well coated. Move to a baking rack set atop a rimmed baking sheet and repeat with the other tenders.
- Let the tenders sit on the rack for a few minutes while you preheat the air fryer to 400˚F / 205˚C.
- Spray the tenders evenly with avocado oil or another neutral-tasting oil spray and air fry for 6-8 minutes, until chicken reaches an internal temperature of about 165˚F and the pretzel coating is golden brown.
- To make the honey mustard, add all of the ingredients to a small bowl and whisk to combine. Dip and enjoy!
Notes
These tenders are best eaten right away, but they can also be kept in an airtight container in the refrigerator for 2-3 days. You can also freeze the fully cooked tenders and enjoy within 3 months.
To reheat refrigerated tenders, place them back in the air fryer for 2-3 minutes at 400˚F, until heated through.
To reheat frozen tenders, place them back in the air fryer for 5-6 minutes at 400˚F, until heated through.
This recipe can easily be made gluten free by using gluten free flour and pretzels. You can also make this recipe dairy free by using nondairy Greek-style yogurt.
- Prep Time: 25 minutes
- Cook Time: 8 minutes
- Category: Dinner
- Method: Air Fryer
- Cuisine: American
Nutrition
- Serving Size: 2-3 chicken tenders with sauce
- Calories: 466
- Sugar: 10.7 g
- Sodium: 884.2 mg
- Fat: 15.5 g
- Carbohydrates: 36.2 g
- Fiber: 1.2 g
- Protein: 41.4 g