This Pretzel Crusted Chicken is delicious and low in points!
It can be made in the air fryer or baked in the oven. Both ways are easy.
I used chicken tenderloins for this recipe. You can have two pieces of chicken (depending on the size) for 3 points with blue and purple, 4 points for green.
I used the small pretzel sticks but any type of pretzel will work. The important thing is to weigh it out so you know the exact amount you’re using.
Three ounces of pretzel sticks is 8 points. I did have some pretzels leftover but I didn’t deduct any points.
Once I had my pretzels weighed out it was time to break them. You can use a food processor or just put them in a zip up baggie and use a rolling pin, pan or meat tenderizer. I didn’t feel like dirtying my food processor so I just used a meat tenderizer.
I lined up my bowls (from left to right) with seasoned flour, whisked eggs and then the crushed pretzels.
To season the flour I added garlic powder, onion powder, salt and pepper to the flour.
Before I started getting the chicken ready I lined a baking sheet with aluminum foil. Even if you’re cooking the chicken in the air fryer you will want to do this because you will most likely have to cook the chicken in two batches.
Preparing the chicken is as simple as dredging it in the flour, then on to the egg, followed by the crushed pretzels.
If you’re baking the chicken in the oven you can spray the chicken with olive oil then put it in the oven for 15-20 minutes flipping halfway through. Once the chicken has reached 165 degrees on the inside it is fully cooked.
To cook the chicken in the air fryer you will place the chicken in the basket in a single layer and spray with olive oil. Cook 8-10 minutes flipping halfway through. Make sure the chicken ha reached 165 degrees on the inside so it’s fully cooked.
Here is a quick video showing the process:
You can serve the pretzel crusted chicken with your favorite low point sauce or serve on its own.
Yield: 4 servings (3 points per serving for blue and purple, 4 points for green) Each serving is approximately 2 chicken tenders depending on the size of your chicken.
- 1 lb. chicken tenderloins
- 1/2 cup all purpose flour (you will only use about half)
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/4 teaspoon salt
- 1/8 teaspoon pepper
- 2 eggs, whisked
- 3 oz. pretzel sticks
Place pretzels in a food processor and pulse until pretzels turn to crumbs. Or you can put the pretzels in a large zip up bag and use a rolling pin, frying pan or meat tenderizer to turn the pretzels into crumbs. Put the pretzels into a bowl.
Add flour to a bowl with garlic powder, onion powder, salt and pepper. Stir together.
Assemble the bowls from left to right starting with the seasoned flour, eggs then pretzel crumbs.
Line a baking sheet with aluminum foil.
Dredge a piece of chicken in the flour, then eggs and finally the pretzel crumbs. Make sure to coat all sides of the chicken. Place the chicken on a baking sheet. Repeat with the remaining chicken.
Place the chicken into the air fryer in a single layer. Spray chicken with olive oil. Cook 8-10 minutes turning halfway through. Chicken is fully cooked once it has reached 165 degrees on the inside.
Preheat oven to 400 degrees.
Spray the chicken with olive oil spray. Bake in the oven 15-20 minutes turning halfway through. Chicken is fully cooked once it has reached 165 degrees on the inside.
If you’re looking for some zero point recipes, check out my post 20 Zero Point Recipes or my post 20 (More) Zero Point Recipes. Both are filled with delicious recipes that won’t cost you a single point! They’re perfect for days when you’re running low on points, or trying to save up points for a night out.
If you’re looking for dessert recipes you can visit 50 Weight Watchers Freestyle Desserts. It’s filled with delicious desserts perfect for Weight Watchers!