Air Fryer Pretzel-Crusted Chicken Tenders
Air Fryer Pretzel-Crusted Chicken Tenders deliver a crunchy, salty pretzel coating with juicy chicken inside. Turmeric, black pepper, and mustard powder add a warm, savory lift that pairs well with your favorite dips. Great for game day snacks, quick dinners, or a crowd-pleasing appetizer.
- Prep15 mins
- Cook15 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Air Fryer Pretzel-Crusted Chicken Tenders, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 53 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 0 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityFair
- 43 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 9
- Heart Health
- 59
- Metabolic
- 16
- Digestive
- 21
- Inflammatory
- 38
- Performance
- 29
- General Wellness
- 1
Preheat the air fryer to 400 degrees F (200 degrees C), if your manufacturer's instructions recommend it.
- 2
Place the flour, turmeric, black pepper, and mustard powder in a large resealable plastic bag. Seal and shake the bag until the dry ingredients are evenly combined.
- 3
Spread the crushed pretzels on a plate, and line a second plate with parchment paper.
- 4
Pat the chicken tenders dry with paper towels and place them in the bag with the seasoned flour. Reseal the bag and toss until the tenders are lightly coated.
- 5
Keeping your non-dominant hand dry, dip each tender into the egg, let the excess drip off, then place it on the crushed pretzels, using your dry hand to sprinkle pretzels over the top. Gently press the crushed pretzels onto each tender.
- 6
Set each pretzel-coated tender on the parchment-lined plate. Spray both sides with olive oil cooking spray. Arrange the chicken tenders in a single layer in the preheated air fryer.
- 7
Air fry for 5 to 6 minutes. Using tongs, carefully turn the tenders and air fry until the chicken is no longer pink at the bone and the juices run clear, 5 to 6 minutes. An instant-read thermometer inserted near the bone should register 165 degrees F (74 degrees C). Serve immediately.
- Calories 664.57 kcal High 33%
- Protein 38.82 g Good Source 78%
- Carbohydrate 24.76 g 9%
- Total Fat 46.57 g High 60%
- Saturated Fat 6.79 g High 34%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 126.55 mg High 42%
- Sodium 564.08 mg High 25%
- Dietary Fiber 1.22 g Low Source 4%
- Total Sugars 0.91 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 11.38 mg Low Source 1%
- Iron 2.21 mg Moderate 12%
- Potassium 46.47 mg Low Source 1%
- Vitamin A 14.03 mcg Low Source 2%
- Vitamin C 0.08 mg Low Source 0%
- Vitamin D 0.26 mcg Low Source 1%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Eggs 🥚
- Wheat 🌾
- Gluten
- Mustard
About This Recipe
Air Fryer Pretzel Crusted Chicken Tenders is made with 8 ingredients and serves 4. It takes about 30 mins and is rated easy. Key ingredients include All Purpose Flour, Black Pepper, Chicken Tenderloin, and Dry Mustard. Each serving provides about 664.57 kcal, and is a good source of protein.
Recipe Questions
- What is Air Fryer Pretzel-Crusted Chicken Tenders made of?
- The main ingredients are All-Purpose Flour, Black Pepper, Chicken Tenderloin, Dry Mustard, Eggs. The full list of 8 is above.
- How long does it take to make Air Fryer Pretzel-Crusted Chicken Tenders?
- About 30 mins in total: 15 mins to prepare and 15 mins to cook.
- How many calories are in one serving?
- One serving provides about 664.57 kcal. The full nutrition breakdown is above.
- Is Air Fryer Pretzel-Crusted Chicken Tenders easy to make?
- This recipe is rated easy, with 8 ingredients and 7 steps.
- Is Air Fryer Pretzel-Crusted Chicken Tenders healthy?
- Air Fryer Pretzel-Crusted Chicken Tenders has an easyChef Pro health score of 35/100. Per serving, it provides 664.57 calories and 38.82 g of protein, or 78% of the Daily Value. Worth noting per serving: sodium at 564.08 mg (25% of the Daily Value) and saturated fat at 6.79 g (34% of the Daily Value). It contains Eggs, Wheat, Gluten and Mustard, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
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The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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