These keto soft pretzels are perfect for a snack or as a side dish. They’re made with almond flour, which gives them a nice, fluffy texture.
There is a new pretzel in town, and it is perfect for those on a keto diet.
This soft, delicious pretzel is low in carbs and perfect for a keto snacks or as low-carb appetizers at a party. It is also gluten-free, so those with gluten sensitivities can enjoy them too.
I'm not going to lie to you, keto soft pretzels are a bit of a project. They require a little more effort than some of my other keto recipes, but the end result is well worth it.
This recipe comes from the new cookbook from my friend Maya: The Wholesome Yum Easy Keto Carboholics' Cookbook! I've been wanting to try this recipe for a long time so I was so excited to see it in this cookbook. The book also has tons of other great low-carb alternatives to high carb favorites so definitely check it out.
The ingredients for this recipe are very simple so you shouldn't have any trouble getting them. You probably already have most of what you need.
Let's take a look at what you'll need to make keto soft pretzels with almond flour fat head dough:
- Blanched almond flour which is ground super fine is the low-carb flour used.
- Baking powder is needed for the best rise. I like to use one that is aluminum free.
- Instant yeast gives the fastest to rise dough. It's sometimes called quick rise yeast.
- Inulin powder is used to feed the yeast. It's a great alternative to sugar.
- Xanthan gum helps give a more stretchy dough without gluten.
- Eggs are the binder used for the keto soft pretzel dough.
- Mozzarella and cream cheese helps the gluten-free dough have more stretch and is needed for chewy pretzels.
- Oil is rubbed on your hands before shaping the sticky dough into each pretzel shape. It prevents the dough from sticking to your hands.
- Coarse sea salt is sprinkled on top before you bake the pretzels.
The process to make this keto soft pretzel recipe is very easy. It just takes time as you need to give the dough an hour to rise.
Process dry ingredients with eggs
To start, place the almond flour, baking powder, instant yeast, inulin powder, xanthan gum, and eggs into a food processor. Then pulse until uniform.
Place the shredded mozzarella cheese and cream cheese into a microwaveable bowl. Then microwave on high power for about 90 seconds until the cheese has completely melted.
Form fat head dough
Place the melted cheese into the food processor with the other processed ingredients. Process until a dough forms. You may need to scrape the sides.
Let dough rise
Form the dough into a ball and then cover with plastic wrap. Let it sit in a arem area (like a turned off oven with the light on) for an hour. If the dough is still sticky, place it covered in the refrigerator for 30 minutes.
Cut the ball of dough into 6 equal pieces. Then, using oiled hands, roll each section into a long, skinny log, about 18 inches long. Twist into a pretzel shape by taking one end of the dough and looping it around and down across the bottom, then repeat with the other end, crossing over the first.
Place the shaped dough onto a parchment paper lined baking sheet. Sprinkle coarse sea salt on top.
Bake prepared dough in the preheated 400°F oven until tops are golden brown
- Change up the flavor. You can adjust the saltiness of the pretzels with any of your favorite seasonings and toppings.
- Make them smaller. There's plenty of dough to make 8-10 low carb pretzels. you can even make small keto pretzel bites!
- Add butter. I like to brush on melted butter on top after baking. It gives each pretzel a nice buttery flavor!
- Use an egg wash. The pretzels will turn a shiny golden brown if you brush on beaten egg before baking.
️ Serving suggestions
These keto pretzels are easy to make and taste amazing. My favorite way to serve them is with dip or cheese sauce. Mustard is also a great dipping option.
You can also make a low carb pretzel sandwich with your favorite meats and cheeses. I love turkey with roasted peppers and a keto BLT. They also can be used for a delicious pretzel salad.
Or simply enjoy them as a snack or side dish. They are perfect for potlucks and for party appetizers.
If you prefer a crunchy keto pretzels recipe, I'd suggest makingketo pretzel bites. The smaller shapes tend to bake up harder if they are somewhat small and thin.
For a sweet cinnamon pretzel, coat the outsides with melted butter then dip into a cinnamon and sweetener mixture. Or you can shape them into small balls that are easier to roll into the sweetened cinnamon mix.
Before getting to the recipe, I wanted to share some answers to questions people often have.
Can you eat soft pretzels on keto?
Yes, you can eat soft pretzels on keto. You'll just have to make them yourself using a recipe like this one. Just be sure to avoid the ones that are made with high-carb flour.
At the time of this writing, there are no widely available keto pretzels sold at major retail markets. But you can make them yourself using an almond flour fathead dough recipe with yeast.
There are about 28 grams of carbs in a regular soft baked pretzel. However, if you make your own low-carb soft pretzels, each one has under 6 grams of net carbs!
If you like these fluffy keto pretzels, you may like some of these other foods that are loved by Carboholics.
- Keto cinnamon rolls are made with fluffy dough filled with a sweet and spicy cinnamon filling.
- Coconut flour bagels are perfect for breakfast or lunch.
- Deep dish fat head pizza is made with a deep dish crust and is filled with lots of cheese and toppings.
- Pork rind bread is another great fat head dough recipe!
- Coconut flour pancakes are slightly sweet and fluffy low-carb treats to enjoy in the morning.
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Keto Soft Pretzels
- 1½ cups super fine blanched almond flour
- ½ tablespoon baking powder
- 1 packet instant or quick rise yeast 2¼ teaspoons
- 1 teaspoon inulin powder
- ¼ teaspoon xanthan gum
- 2 large eggs
- 3 cups shredded mozzarella cheese
- 1 ounce cream cheese cubed
- Avocado oil cooking spray
- 2 teaspoons coarse pretzel salt
- Place the almond flour, baking powder, instant yeast, inulin powder, xanthan gum, and eggs into a food processor. Pulse until uniform.
- In a medium bowl, combine the mozzarella and cream cheese. Heat in the microwave for about 90 seconds, or in a double boiler on the stove, until melted. Stir until smooth and uniform.
- Add the cheese mixture to the food processor, positioning the cheese so that the blades are sticking into it. Process until a uniform dough forms, scraping the sides with a spatula, if necessary.
- Form the dough into a ball, cover, and place in a warm place (like a turned off oven with the light on) for 1 hour. After that, if the dough is sticky, cover with plastic and refrigerate for 30 minutes.
- Preheat the oven to 400 degrees F. Line a large baking sheet with parchment paper.
- Cut the ball of dough into 6 sections, like a pie. Using oiled hands, roll each section into a long, skinny log, about 18 inches long. Twist into a pretzel shape by taking one end of the dough and looping it around and down across the bottom, then repeat with the other end, crossing over the first. Place onto the baking sheet. Repeat with the remaining dough sections.
- Spray the pretzels lightly with avocado oil spray. Sprinkle coarse salt over them and press gently.
- Bake for 10 to 12 minutes, until golden.
Low Carb Sweeteners | Keto Sweetener Conversion Chart
Array ( [serving_unit] => pretzel [serving_size] => 1 [calories] => 390 [carbohydrates] => 9 [protein] => 21 [fat] => 32 [saturated_fat] => 10 [polyunsaturated_fat] => 1 [monounsaturated_fat] => 6 [trans_fat] => 1 [cholesterol] => 104 [sodium] => 1167 [potassium] => 182 [fiber] => 3 [sugar] => 2 [vitamin_a] => 521 [vitamin_c] => 1 [calcium] => 399 [iron] => 2 )
Notes on Nutritional Information
Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.
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Do I have to add inulin powder? Would xanthan gum need to be increased?
You can just use the same amount of sugar (it should be consumed by the yeast and not impact).