Pretzel Chicken with Honey Mustard Sauce Recipe

Pretzel Chicken

Rebecca Clyde, MS, RDN, CD

Hesitant to feed your kids those frozen, breaded and fried chicken nuggets? This pretzel crusted chicken is a healthier version.


4 4-ounce boneless, skinless chicken breasts
1 cup crushed pretzels
Cooking spray

Honey Mustard Sauce
4 tablespoons plain low-fat Greek yogurt
2 tablespoons Dijon mustard
1 tablespoon honey
1 tablespoon lemon juice


Before you begin: Wash your hands.

  1. Preheat oven to 350°F (167°C).
  2. Press chicken into pretzel crumbs and spray with cooking spray.
  3. Bake chicken on sheet pan for about 40 minutes or until internal chicken temperature 165°F (74°C).
  4. Mix yogurt, mustard, honey and lemon juice. Serve with chicken.

Cooking Tip

  • Lightly pound chicken breasts to have uniform thickness so they cook evenly.
  • Choose whole grain pretzels — look on ingredient lists to see the word "whole" listed.
  • Honey is prebiotic meaning it helps good bacteria grow in the digestive track, which may help maintain regularity and immunity.
  • Use thermometer for quality (juicy instead of dry) and safety.

Nutrition Information

1 Chicken Breast (with sauce)
Serves 4

Calories: 220; Total Fat: 4g; Saturated Fat: 1g; Trans Fat: 0g; Cholesterol: 65mg; Sodium: 280mg; Total Carbohydrate: 19g; Dietary Fiber: 1g; Sugars: 5g; Protein: 27g;  Vitamin A: 0%; Vitamin C: 4%; Calcium: 4%; Iron: 6%.