Lighter Pretzel-Crusted Chicken

Like most people it seems, I am always on the look out for healthy, easy and delicious ways to cook chicken.  This Lighter Pretzel-Crusted Chicken is all of the above, is figure-friendly, family-friendly, and also easily halved to yield 2 servings.

No oil or butter helps make this a lighter and healthier version of a breaded chicken.  Chicken breast cutlets, or tenders, are dipped in an egg white and honey mustard mixture and then “breaded” with crushed pretzels.  A little cheese helps the pretzels adhere, and some seasoning rounds out the flavors quite nicely.  Served with a side salad or crudites, Lighter Pretzel-Crusted Chicken is as good, and good for you, as it is easy, and comes in around 200 calories.  Enjoy!

Lighter Pretzel-Crusted Chicken
This is one of our frequent go-to dinners for when we need something quick, easy and healthy.
Yields: 4 servings
  • 4 4-ounce chicken breast cutlets (about ¼" thickness) or 1 pound chicken breast tenders
  • 2 egg whites
  • 2 tablespoons honey mustard or Dijon mustard
  • 1½ cups pretzels, crushed (yields approx. 1 cup)
  • ¼ cup Parmesan cheese, freshly grated
  • ½ teaspoon onion powder
  • ½ teaspoon garlic powder
  • ¼ teaspoon paprika
  • Olive oil cooking spray
  1. Preheat oven to 425 degrees. Line a rimmed baking sheet with foil and set aside.
  2. In a shallow bowl, whisk egg whites and honey mustard.
  3. In another shallow bowl, mix pretzels, cheese, onion powder, and garlic powder.
  4. Dip a chicken breast in egg mixture. Then dip the chicken in the pretzel mixture, pressing the coating to help it adhere and making sure both sides get well-coated. Place on prepared baking sheet. Repeat with remaining chicken.
  5. Spray tops of chicken lightly with cooking spray. Bake for 15-18 minutes, until pretzel coating is browned and chicken is thoroughly cooked. Serve immediately.
Adapted from Eat Better America


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  1. Using a pretzel crust is a fabulous idea. I can imagine how good this must taste.

  2. My husband is going to love this! Thanks for sharing.

  3. Love healthy chicken recipes! This would go over very well with my family!

  4. What a clever idea to use pretzels to bread chicken….bookmarking this 🙂

  5. This looks delicious! I can’t combine cheese and chicken. Any ideas on what non-dairy substitutes I can use for the cheese?

  6. @Joanna K
    Thank you Joanna! I don’t have much experience with non-dairy substitutes. Maybe a google search would be helpful? If you find something and try it, please report back. Thanks for stopping by!

  7. Under 200 calories!? Sign me up please!

  8. I just found your blog thru Foodbuzz. This dish sounds SO good! Totally something I would make in my own kitchen. Thanks for sharing. I look forward to trying it myself!

  9. Wonderful recipe, it looks so delicious. Congrats on top 9!

  10. Anonymous says:

    Thanks for sharing this recipe! It was easy to make and a huge hit with my family. A new baked chicken recipe is always a blessing! I’ll be adding this to my chicken rotation!

  11. Oh my gosh this looks so delicious! I can’t wait to try this recipe!

    All of your recipes look terrific!

  12. I really loved this chicken. Very easy and delicious!