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Pretzel Chicken with Honey Mustard Sauce Recipe

Contributors: Dawn Jackson Blatner, RDN, CSSD

Published: January 24, 2014

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%.

Dawn Jackson Blatner, RDN, CSSD, is a registered dietitian nutritionist and author.

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