Honey Mustard Pretzel Chicken


(Inspired from the Recipe Critic)


  • 2 lbs boneless skinless chicken breasts (organic if possible)

  • 1 1/2 cups gluten-free “bread” crumbs (I like chic pea crumbs)

  • 1 1/2 cups pretzel crumbs (can sub gluten-free)

  • ½ cup neutral tasting olive oil 

  • ½ cup Dijon mustard

  • ⅓ cup honey

  • ¼ cup water

  • 3 tablespoons red wine vinegar

  • sea salt

  • fresh ground black pepper

  • Just less than ½ cup cassava or almond flour


  • Preheat oven to 400 degrees. Lightly grease a non stick baking sheet or line with parchment paper or aluminum foil.

  • In a medium skillet, toast the panko crumbs until lightly golden, stirring constantly. Remove from heat and set aside.

  • In a food processor, pulse the pretzels until coarsely ground and mix with the panko crumbs.

  • Wipe out the crumbs from the processor, and place oil, mustard, honey, water and vinegar and pulse until smooth. Season with salt and pepper to taste.

  • Pound the chicken with a mallet to even the thickness and season well with salt and pepper.

  • Set up a dredging station by pouring half of the dressing in a shallow bowl, put the flour in a large plate, and the pretzel mixture to a shallow bowl.

  • Dredge the chicken in the flour, then into the dressing and lastly coat in the pretzels. Place each chicken breast onto the baking sheet.

  • Bake 16-25 minutes or until cooked though. Serve with remaining honey mustard dressing.


I always have honey mustard sauce, which you can store for another meal.  Many gluten-free breadcrumbs and pretzels contain corn and other filler ingredients I prefer to avoid. I use Quinn Classic (GF) or Newman’s Own pretzels, Chic Pea Crumbs and cassava or almond flour. Recommend making the honey mustard sauce and pretzel mixture one or more days in advance to reduce prep time during the week.  Goes well with green beans with garlic vinaigrette, rice and/or salad.