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Home » Main Dishes

Allergy Friendly Pretzel Chicken

Published: Jan 4, 2009 · Updated: Nov 19, 2020 by Kristi Winkels, RDN, LD · This post may contain affiliate links · Leave a Comment

Switch up your dinner menu with this allergy friendly, crunchy on the outside, juicy on the inside baked pretzel chicken!

Allergy Friendly Pretzel Chicken

Jump to:
  • ? Recipe inspiration
  • ? The ingredients
  • ? Recipe Tips
  • 📖 Recipe
  • ? More allergy-friendly main dishes

? Recipe inspiration

This recipe was adapted from a recipe idea from Linda Sue, a reader who has a granddaughter with multiple food allergies. Like many grandmas, she wanted to be able to make an allergy friendly meal that her granddaughter would love.

She writes:

This is sooooo delicious.  My grand-daughter, Ryleigh, has many allergies. It is so hard to find things for her. One day we were fooling around in the kitchen and came up with this. Ryleigh calls it Grammy's Pretzel Chicken. I make it whenever I visit and it has been a hit.

? The ingredients

To make this dish free of the top 8 allergens, a few special ingredients are needed.

Pretzels

For this recipe, I used Snyder's of Hanover gluten free mini pretzel twists. I also like the Life GFree brand from Aldi and Trader Joe's has gluten free pretzel twists that are really good (those are my son's favorite).

To prepare the pretzels for the coating, I put them in my Magic Bullet and pulsed it several times until the pretzels were finely chopped.

Allergy Friendly Pretzel Chicken

Flour

You can use any gluten free all-purpose flour that you like and that works for your allergies. I used to like to mix my own but now tend to use one from Bob's Red Mill. For this recipe, it isn't the gluten that we need to mimic but more the starch in the flour so even rice flour alone would work.

Milk

You can use any type of dairy free milk that works for you. I used plain soy milk which works well for us but if you're allergic to soy, you can use rice milk, pea milk, oat milk, etc.

Chicken

No allergy-friendly substitutes to make here! I used boneless, skinless chicken breasts and cut them into strips but you could save time and just buy chicken tenders. I just happen to always have chicken breasts on hand.

? Recipe Tips

I start with boneless, skinless chicken breasts which are usually pretty thick. To make sure these bake evenly, I pound them with a mallet so they are all an even thickness. To do this, I put them in a plastic bag or between two pieces of Saran Wrap. I actually use my rolling pin most of the time because it seems to work the best!

The pieces of chicken are dipped/dredged in three different ingredients: first flour, then milk, then the pretzels. Set up the ingredients like an assembly line with your baking sheet nearby to minimize the mess and make the process quick.

Allergy Friendly Pretzel Chicken

Be sure to turn the chicken at the halfway point of baking (about 8 minutes). This helps the coating to get evenly crisp. Serve immediately with your favorite sauces.

Enjoy!

📖 Recipe

Allergy Friendly Pretzel Chicken

Allergy Friendly Pretzel Chicken

Kristi Winkels, RDN, LD
Free of the top 8 allergens, this pretzel chicken is crispy on the outside and juicy on the inside.
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Prep Time 10 mins
Cook Time 15 mins
Total Time 30 mins
Course Main Course
Servings 6 people
Calories 223 kcal

Ingredients
  

  • "Safe" cooking spray
  • 1-½ pounds boneless, skinless chicken breasts cut into 1 inch strips
  • salt
  • pepper
  • ½ cup "safe" milk I used soy milk
  • ¼ cup gluten free all-purpose flour
  • 2-½ cup gluten free mini pretzel twists

Instructions
 

  • Spray a baking sheet with cooking spray. Salt and pepper the chicken and set aside.
  • Place the pretzels in a food processor and pulse until finely chopped. If you don't have a food processor, you may put the pretzels in a sealable plastic bag and use a rolling pin to crush. Set aside in a shallow dish/plate. Place the milk in a shallow dish and the flour in another dish or plate.
  • Toss each chicken strip in the flour to coat, then dip in the milk, then toss in the pretzels. Transfer to a baking sheet coated with cooking spray. Continue this process until all of the chicken pieces are coated with pretzels.
  • Bake at 400° F for 15-20 minutes, turning halfway through. The chicken is done when it is no longer pink inside. Remove from the oven and serve with a dipping sauce of your choice. (We like barbeque and honey mustard).

Notes

Nutrition Facts for ⅙ of the recipe (about 4 ounces of chicken):  Calories: 223, Total fat: 4.4 grams, saturated fat: 1.2 grams, cholesterol: 83 mg, Sodium: 317 mg, total carbohydrate: 18 grams, dietary fiber: 1 gram, sugars: 0.5 grams, Protein: 26.5 grams.

Nutrition

Calories: 223kcal
Tried this recipe?Please share how it was!

? More allergy-friendly main dishes

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  • Easy Eggless Meatloaf {Instant Pot or Oven}
  • Gluten Free Pork Chops with Vegetable Gravy
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Kristi Winkels, RDN, LD
Kristi Winkels, RDN, LD
Kristi Winkels is a Registered Dietitian and food allergy mom who helps people navigate dietary restrictions due to food allergies and intolerances. Read more about Kristi and get in touch here.
Kristi Winkels, RDN, LD
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About Kristi Winkels, RDN, LD

Kristi Winkels is a Registered Dietitian and food allergy mom who helps people navigate dietary restrictions due to food allergies and intolerances. Read more about Kristi and get in touch here.

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Hi, I'm Kristi! I'm a Registered Dietitian and food allergy mom with a mission to help you eat well with food allergies!

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