Super easy, fast and healthy gluten-free pretzel crusted chicken nuggets with a creamy nonfat Greek yogurt maple mustard dipping sauce. The perfect dinner to get your entire family eating healthy!
Happy New Year! I think I’ve mentioned before that I’m not really into New Years as a whole, but I do like that everyone seems to be more focused on health in general, and after way too many Christmas cookies, I have to say I am ready to have some healthy food back in my life.
I have to say, I probably lived off McDonald’s chicken nuggets (with ranch dressing of course) for a good portion of my life. In fact, the only time I would usually choose chicken was in the form of deep-fried nuggets.
I went on a group ride a couple of months ago and someone was telling me about how they had made chicken coated in crushed pretzels, and I was immediately intrigued. I decided to give it a try using my go-to chicken nugget recipe. Yes, I have a go-to chicken nugget recipe, and you should too. If you ask me, it should be this one. 😉
I have been a huge fan of Glutino’s pretzels since long before we started eating gluten-free (and no, this isn’t sponsored…pretty sure they have no idea I exist). They are so.much.better. than regular pretzels, and everyone I’ve offered them to at home agrees with me. They taste light and buttery, and have a perfect crunch that you can taste even when they’re baked onto this chicken.
I added a whole bunch of spices because we all know I like my food bold and flavorful, but they are more suggestions. Use whatever you like–add extra cayenne and make them spicy, or some rosemary and basil for an Italian feel. Dry herbs will work best, but have fun with it and come up with a flavor combo that you love most!
Super easy, fast and healthy gluten-free pretzel crusted chicken nuggets with a creamy nonfat Greek yogurt maple mustard dipping sauce. The perfect dinner to get your entire family eating healthy!
Ingredients
- 2 heaping cups pretzels (I used Glutino), crushed into fine crumbs
- 1/3 cup finely grated parmesan cheese
- 1 tsp dried oregano
- 1 tsp lemon pepper
- 1 tsp Spike seasoning (opt. or replace with seasoning of choice)
- pinch cayenne pepper
- 4 large boneless, skinless chicken breasts, chopped into 1" cubes
- 2 eggs (or 3 egg whites), lightly beaten
- 1 heaping cup plain nonfat Greek yogurt
- 2 tbsp mustard (I used a sweet and spicy honey mustard)
- 2 tbsp maple syrup
Instructions
- Preheat oven to 375. Place wire rack inside of a large baking dish and spray with nonstick spray. Set aside.
- In a large shallow bowl, combine crushed pretzels, parmesan cheese, and seasonings. Place beaten egg whites in a separate shallow bowl. Dip each piece of chicken in egg whites, then coat completely in pretzel mixture. Place on prepared baking sheet (on the rack so that the bottoms will cook evenly).
- Bake until golden and chicken juices run clean, about 25-30 minutes. Meanwhile, in a medium bowl, whisk together all ingredients for your dipping sauce. Chicken is best served immediately, but leftovers may be refrigerated in an airtight container for up to 1 week.
Notes
All spices may be changed/altered to suit your tastes, and whatever you already have at home.
