Crispy grain-free pretzel-crusted chicken with honey mustard sauce is a show-stopping entree! Youโ€™d never know this tender, crispy chicken was gluten-free and grain-free!

This post is sponsored by FitJoy.

Grain-Free Pretzel-Crusted Baked Chicken - a healthier take on crispy chicken #glutenfree

Show of hands – who here loves crispy chicken?

One of my familyโ€™s dinner staples when I was growing up was oven-baked โ€œfriedโ€ chicken made with flour and bread crumbs.

I have fond memories of gathering around the table with my parents and three siblings for a peaceful dinner, as we all loved the dish. Cheers to crispy chicken bringing diplomacy to the table!

Itโ€™s easy to prepare this classic entree even if you follow a gluten-free or grain-free diet. You can imagine how excited I was when FitJoy reached out asking if I wanted to try their Grain-Free Pretzels. The answer was a resounding YES!

The pretzels are made with cassava flour, potato starch, chickpea flour, and tapioca starch. Not only would you never know FitJoy pretzels are gluten-free, but as it turns out they make for a most excellent crust for your chicken, beef, fish or seafood. You can still get the mouth-wateringly tender yet crispy animal protein you love!

This recipe for Pretzel-Crusted Baked Chicken couldnโ€™t be any easier!

All you need is a bag of Grain-Free Pretzels, a couple tablespoons of gluten-free (or grain-free) flour, chicken, and eggs! The rest is just bonus points!

…But speaking of bonus points, be sure to whip up the honey mustard sauce! It makes for an amazing compliment to the tasty chicken.

So letโ€™s make it!

How to Make Pretzel-Crusted Baked Chicken:

Preheat your oven to 400 degrees F and line a baking sheet with parchment paper.

I use thin-cut chicken breasts or small chicken tenders for this baked chicken recipe, but if your only option is a standard thick chicken breast, no sweat. Simply slice them in half horizontally (hamburger-style) to make them thinner. This will ensure the most tender, crispy result.

Pour a full (5-ounce) bag of pretzels into your food processor or blender. Process until you have a coarse flour.

Crispy Baked Chicken with grain-free pretzels

Transfer the ground pretzels to a mixing bowl along with the flour, paprika, garlic powder, and sea salt. Stir everything together until well-combined.

Whisk together two eggs in a separate bowl.

Grab one of the chicken breasts and coat the whole thing in the egg mixture. Transfer it to the bowl with the pretzel mixture and coat liberally with the mixture.

Place on the baking sheet and repeat for remaining chicken.

Bake the chicken on the center rack of the preheated oven for 15 to 25 minutes (depending on thickness), until chicken is cooked through and crispy

While the chicken is baking, prepare the honey mustard sauce by combining all ingredients in a blender and blending until smooth.

Serve chicken with honey mustard dipping sauce and your favorite side dishes!

Grain-Free Pretzel-Crusted Baked Chicken - a healthier take on crispy chicken #glutenfree

How to Cook Chicken in a Skillet:

Want to make this chicken in a skillet for an even crispier result? Simply heat ยผ inch of high-temperature cooking oil (such as vegetable oil, avocado oil, or algae oil) in a large skillet over medium heat.

Carefully place the chicken in the hot oil and cook 3 to 4 minutes per side, or until chicken is cooked through. You may need to do this in two or three batches.

Grain-Free Pretzel-Crusted Baked Chicken - a healthier take on crispy chicken #glutenfree

Recipe Adaptations:

  • You can replace the almond flour with gluten-free all-purpose flour.
  • Season the โ€œbreadingโ€ with your favorite spices and herbs, such as Italian seasoning, onion powder, cumin, ground mustard, etc.
  • Rather than using chicken, you can use thin-cut white fish like tilapia, cod, or halibut.
  • Note: You will end up with more pretzel mixture than you need, so feel free to double the amount of chicken you bake (up to 3 pounds).

Suggested Side Dishes:

Pair this chicken withโ€ฆ

Grain-Free Pretzel-Crusted Baked Chicken - a healthier take on crispy chicken #glutenfree

And thatโ€™s it!

Enjoy this gluten-free approach to oven-baked fried chicken!

Grain-Free Pretzel-Crusted Baked Chicken - a healthier take on crispy chicken on a baking sheet fresh out of the oven.

Grain-Free Pretzel-Crusted Baked Chicken

5 from 1 vote
Easy crispy baked chicken made with grain-free pretzels
Prep Time 20 minutes
Cook Time 20 minutes
Total Time 40 minutes
Servings: 4 servings

Ingredients

Honey Mustard Sauce

Instructions

  • Preheat your oven to 400 degrees F and line a baking sheet with parchment paper.
  • Pour a full (5-ounce) bag of pretzels into your food processor or blender. Process until you have a coarse flour.
  • Transfer the ground pretzels to a mixing bowl along with the flour, paprika, garlic powder, and sea salt. Stir everything together until well-combined.
  • Whisk together two eggs in a separate bowl.
  • Coat a chicken breast in the egg mixture. Transfer it to the bowl with the pretzel mixture and coat liberally with the mixture.
  • Place on the baking sheet and repeat for remaining chicken.
  • Bake the chicken on the center rack of the preheated oven for 15 to 25 minutes (depending on thickness), until chicken is cooked through and crispy.
  • While the chicken is baking, prepare the honey mustard sauce by combining all ingredients in a blender and blending until smooth.
  • Serve chicken with honey mustard dipping sauce and your favorite side dishes!

Nutrition

Serving: 1of 4 ยท Calories: 480kcal ยท Carbohydrates: 1g ยท Protein: 72g ยท Fat: 17g ยท Fiber: 6g ยท Sugar: 2g
Author: Julia
Course: Main Dishes
Cuisine: American
Keyword: baked chicken, breaded chicken, chicken, pretzel chicken
Did You Make This Recipe?I want to see it! Tag @the.roasted.root on social media!

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Julia Mueller
Meet the Author

Julia Mueller

Julia Mueller is a recipe developer, cookbook author, and founder of The Roasted Root. She has authored three bestselling cookbooks, – Paleo Power Powers, Delicious Probiotic Drinks, and The Quintessential Kale Cookbook. Her recipes have been featured in several national publications such as BuzzFeed, Self, Tasty, Country Living, Brit.co, etc.

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