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Low-carb soft pretzels on a cooling rack

Low-Carb Soft Pretzels

This low-carb soft pretzels recipe combines almond and coconut flours with shredded mozzarella to create a dough that mimics traditional pretzels while keeping carbs in check.
After mixing the dough, it's kneaded, allowed to rise, and then shaped into pretzels. The pretzels are briefly boiled in a baking soda bath for that signature flavor and texture, then brushed with an egg wash, sprinkled with sea salt, and baked until golden brown.
Enjoy them warm with spicy mustard or cheese dip for a satisfying, guilt-free treat.
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Prep Time 20 minutes
Cook Time 15 minutes
dough to rise 1 hour
Total Time 1 hour 35 minutes
Course Appetizer, Breakfast, Brunch, Snack
Cuisine German
Servings 12 pretzels
Calories 209 kcal

Equipment

  • 2 mixing bowls large
  • measuring cups
  • measuring spoons
  • wooden spoon or fork for mixing
  • parchment paper or Silpat™ baking mats
  • 2 rimmed baking sheets
  • 1 pot for boiling water and baking soda
  • 1 slotted spatula for removing pretzels from the boiling water
  • 1 wire rack for draining excess liquid from pretzels
  • 1 pastry brush for applying eggwash
  • 1 clean kitchen towel for covering dough while it rises

Ingredients
  

  • 3 tbsp olive oil extra virgin, divided
  • 1 cup water very warm
  • 1 tsp table salt
  • 1 tbsp erythritol as a low-carb brown sugar substitute
  • 2 ¼ tsp active dry yeast (1 packet)
  • 2 cups almond flour
  • 1 cup coconut flour
  • 1 cup mozzarella cheese shredded
  • 8 cups water
  • ½ cup cup baking soda
  • 1 tbsp water
  • sea salt
  • mustard or cheese dip optional, when served

Instructions
 

  • Line two large, rimmed baking sheets with parchment paper or Silpat™ baking mats and grease a large bowl with 13 tbsp olive oil. Set aside.
    Grease Bowl
  • Add the warm water to a different large bowl, followed by the salt, erythritol, and yeast. Set aside for 5 minutes.
    Soft Pretzels: add salt
  • Add the remaining olive oil to the bowl with the yeast. Gradually add the almond flour, coconut flour, and shredded mozzarella cheese, stirring vigorously with a fork and scraping the sides until the mixture forms a dough without lumps.
    Soft Pretzels: stir vigorously with a fork
  • Sprinkle additional almond flour onto a clean, dry work surface and lightly coat hands with flour. Drop the dough onto the work surface and knead just until it’s no longer sticky. Do not overwork.
  • Shape dough into a ball and add to the clean bowl coated in olive oil. Cover the bowl with a towel and set aside in a warm place for one hour or until the dough doubles in size.
  • Once the dough has doubled in size, punch it down with your lightly floured fist. Rest for a couple of minutes,
    Soft Pretzels: punch the dough
  • Drop the dough onto a lightly floured work surface and divide it into 12 equal-sized portions.
    Shaping Low-carb Soft Pretzels: divide it into 12 portions
  • Roll each section of dough into a long, thin rope with your hands. Bend the dough into a “U” shape.
    Soft Pretzels: shape "U"
  • Twist the loose ends together twice before attaching each tip toward the bottom of the “U” to form a traditional pretzel shape.
    Shaping Soft Pretzels: twist at the "U" bottom
  • Transfer pretzels to the prepared baking sheets.
    Shaping Soft Pretzels: ready to bake
  • Tip: If the pretzels are allowed to sit for 10-15 minutes once shaped, they will continue to rise or “puff up” to form a nice full shape.
  • While the dough rests, fill a large pot with 8 cups of water and ½ cup of baking soda and bring it to a rolling boil.
    Low-carb Soft Pretzels: add baking soda to water
  • Drop each pretzel, one at a time, into the boiling baking soda bath and boil for 20 seconds before flipping. Boil for another 20 seconds, then transfer with a slotted spatula to a wire rack to drain excess liquid.
    Low-carb Soft Pretzels: Baking Soda Bath
  • Gently pat pretzels dry with a paper towel and transfer back to the prepared baking sheets.
  • Beat the egg and water together in a small bowl.
    Low-carb Soft Pretzels: Beat the egg and water together
  • Brush each pretzel with the egg wash.
    Low-carb Soft Pretzels: brush each pretzel with the egg wash
  • Sprinkle with coarse sea salt and place in the preheated oven for 12-15 minutes, or until golden brown.
    Low-carb Soft Pretzels: Sprinkle with coarse sea salt
  • Tip: For even browning, rotate the baking sheets and move the baking sheet on the bottom rack to the top (and vice versa) halfway through baking.
  • Ready to Serve
    Remove from the oven and cool for a couple of minutes before serving with some spicy mustard or your favorite cheese dip.
    Enjoy!
    Low-carb Soft Pretzels: Comparison

Notes

The Perfect Addition to Any Barbecue

These low-carb pretzels are always a winner at any barbecue gathering. They offer a delightful twist to the usual bread options and pair perfectly with grilled meats and savory dips. Imagine the smiles on your friends' faces when they take a bite and realize they're enjoying a healthier version of this beloved snack. The combination of the chewy interior and the crisp, salty exterior is simply irresistible.

Nutrition

Serving: 1pretzelCalories: 209kcalCarbohydrates: 11gProtein: 8gFat: 16gSaturated Fat: 4gPolyunsaturated Fat: 0.4gMonounsaturated Fat: 3gCholesterol: 7mgSodium: 1651mgPotassium: 13mgFiber: 6gSugar: 1gVitamin A: 63IUVitamin C: 0.002mgCalcium: 92mgIron: 1mg
Keyword low carb soft pretzels, low-carb pretzels, low-carb soft pretzels recipe
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