Skinny Honey Mustard Pretzel Chicken

Looking for a fun, kid-friendly recipe? This is it! It doesn’t take long to get everything ready and it is packed full of flavor!

⏰ Prep time: 10 minutes

⏰ Cook time: 16 minutes

Yield: 4 servings

Serving size: 1 (4-oz) chicken breast


  1. 1 pound boneless skinless chicken breast
  2. ½ cup whole wheat flour
  3. ¼ teaspoon black pepper
  4. 1/3 cup honey mustard
  5. 2 egg whites, beaten
  6. ½ cup panko breadcrumbs
  7. ½ cup salted pretzels (small sticks)


  1. Preheat the oven to 350 and line the baking sheet with foil. Spray with nonstick cooking spray.
  2. Place the chicken in between two pieces of plastic wrap and pound the chicken breast out into 4 thin pieces with a meat mallet.
  3. On a rimmed plate or shallow dish, stir the flour, salt, and black pepper. In another dish, combine the honey mustard and beaten egg whites.
  4. In a food processor, pulse the pretzels a few times, until they are coarse bread crumbs. Transfer them into another rimmed plate and mix with the panko crumbs.
  5. Dredge the chicken in the flour mixture and shake off the excess. Then, dip them in the egg/mustard mixture and allow the excess to drop off before coating the chicken in the panko/pretzel mixture.
  6. Place the coated chicken on the set-aside baking sheet and bake for 16-20 minutes.

Nutrition information

Per serving (4-oz chicken breast):

Calories: 271

Calories from fat: 27

Fat: 3g

Saturated fat: 1g

Cholesterol: 65mg

Sodium: 534mg

Carbohydrates: 28g

Fiber: 2g

Sugar: 0g

Protein: 27g

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