Keto Pretzels

By
Laurel Randolph
Photo of Laurel Randolph
Laurel Randolph
A fervid lover of the culinary arts and all things Instant Pot, Laurel has been writing about food for 10 years. One of her cookbooks was the #2 cookbook of 2017.
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Updated on 05/20/21
Keto Pretzels

The Spruce / Laurel Randolph 

Prep: 20 mins
Cook: 14 mins
Total: 34 mins
Servings: 12 servings
Yield: 12 pretzels
Nutrition Facts (per serving)
214 Calories
18g Fat
5g Carbs
11g Protein
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Nutrition Facts
Servings: 12
Amount per serving
Calories 214
% Daily Value*
Total Fat 18g 23%
Saturated Fat 7g 33%
Cholesterol 63mg 21%
Sodium 573mg 25%
Total Carbohydrate 5g 2%
Dietary Fiber 2g 7%
Total Sugars 1g
Protein 11g
Vitamin C 0mg 0%
Calcium 212mg 16%
Iron 1mg 5%
Potassium 148mg 3%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

Soft, bready pretzels are the kind of thing you might end up missing while on a keto or gluten-free diet. Luckily, there's a way to make the tasty snack without a grain in sight. A mixture of almond flour and cheeses are the main ingredients of the simple dough and while there's yeast in the mixture, it's mostly for the bready aroma. There's no rising necessary, making these pretzels quicker and easier than the original.

You will need to add a very small amount of sugar for the yeast to proof. If you prefer a sweet pretzel, skip the salt and drizzle or dip the pretzels in your favorite keto-friendly sweetener.

Ingredients

  • 1 (2 1/4-teaspoon) packet active dry yeast

  • 1/2 teaspoon coconut sugar

  • 3 tablespoons warm water

  • 3 cups shredded mozzarella cheese

  • 2 ounces cream cheese, cubed

  • 1 1/2 cups almond flour

  • 1 teaspoon baking powder

  • 1 teaspoon xanthan gum

  • 2 large eggs

  • 2 tablespoons unsalted butter, melted and divided

  • 1 tablespoon pretzel salt, or kosher salt, or sea salt

Steps to Make It

  1. Gather the ingredients. Line two large baking sheets with parchment paper and preheat the oven to 400 F.

    Keto pretzel ingredients
    The Spruce / Laurel Randolph

  2. Add the yeast, sugar, and warm water to a small bowl and mix. Set aside to let the yeast proof for about 5 minutes. Make sure you use warm water and not hot water to avoid killing the yeast.

    Yeast proofing
    The Spruce / Laurel Randolph 

  3. Add the mozzarella and cream cheese to a microwave-safe bowl. Cook for 30-second intervals, stirring each time, until the cheeses are fully melted. Alternatively, place the cheeses in a heat-proof bowl and place over simmering water. Stir until the cheeses are melted.

    Melted cheese
    The Spruce / Laurel Randolph

  4. Add the almond flour, baking powder, and xanthan gum to a food processor with a dough blade or a stand mixer with the dough attachment. Mix to combine. Add the eggs and 1 tablespoon of melted butter and pulse or mix until well combined.

    Ingredients in a food processor
    The Spruce / Laurel Randolph

  5. Add the yeast mixture and pulse or mix until combined. Add the cheese and process or mix until a cohesive dough forms, or about 5 minutes. Stop halfway through and scrape down the sides with a rubber spatula. Turn out of the bowl and form into a flat ball. Cut into 12 wedges.

    Dough cut into wedges
    The Spruce / Laurel Randolph

  6. Roll each wedge, one at a time, into a rope about 16 inches long. Form into a pretzel shape and press lightly where the dough intersects. Move to the prepared cookie sheet. Repeat with the remaining dough, placing six pretzels on each pan. Brush with the remaining butter and sprinkle with salt.

    Pretzels on a baking sheet
    The Spruce / Laurel Randolph

  7. Bake for about 12 minutes, or until puffed, browned, and cooked through. Rotate the pans halfway through baking for the best results. Let cool for just a couple of minutes before serving warm.

    Baked pretzels
    The Spruce / Laurel Randolph 

Tips

  • If the dough is sticky when you are trying to form the pretzels, coat your hands in oil.
  • If your dough starts to dry out before you roll out all of your pretzels, cover the remaining dough loosely with a damp kitchen towel.
  • These pretzels taste best when they're fresh out of the oven, but will keep for a couple of days in an airtight container. Reheat them for a few minutes in a 350 F oven.

Recipe Variation

  • Switch from coconut to raw sugar, if you prefer.