Low Carb Soft Pretzels

These low carb soft pretzels are amazingly delicious! They are perfectly pretzely, soft, salty, chewy, and downright yummy! They also happen to be low carb and that just makes them even more binge worthy!

The carb breakdown.

These low carb soft pretzels are ~15 carbohydrates per pretzel when you make 12 pretzels! That is for a medium pretzel. A normal, non- low carb medium pretzel would be ~ 40+ carbohydrates. According to verywellfit.com’s nutrition calculator these are about 78 calories, 1.4 grams fiber and 4.4 grams protein per pretzel.

What do critics say?

Like I have said many times on my blog, kids are the best judge of how a healthy recipe actually taste. My 4 year old son, ate one and gave me a double thumbs up! My husband ate 3 and a half. That should speak for it’s self. They are delicious! ha ha. He said they taste just like regular soft pretzels and he knows his soft pretzels.

My 2 year old daughter was so enamored with the dough, she saw it when it had raised the first time and said “oh mom it’s beautiful!” “did you make it for me?!?” That’s so sweet of you!” ha ha. She can see the beauty in a well risen dough she is definitely my daughter.

Check out my easy cheese sauce RECIPE HERE.

Let get down to the brass tacks and make these low carb soft pretzels!

makes 12 medium soft pretzels

1 cup warm water
1 tablespoon yeast
1 tablespoon coconut sugar
1 cup chickpea flour
1 teaspoon salt
1 cup vital wheat gluten
1 cup white or whole wheat flour
For the Cooking Process:
1/3 cup baking soda
~9-10 cups water
For Egg Wash:
1 egg
3 tablespoons water
Course sea salt for on top

Instructions

1. In an electric mixing bowl or large mixing bowl, add warm water and yeast.
2. Let mixture sit for 3 minutes.
3. Add coconut sugar and stir.
4. Add chickpea flour, salt, vital wheat gluten, white or whole wheat flour.
5. Using an electric paddle attachment or a large wooden spoon, mix all ingredients together until a dough begins to form.
6. Knead bread for 5 minutes with an electric dough hook or 8 minutes by hand.
7. If dough is lumpy don’t worry, just keep working the dough and it will smooth out.
8. Once kneaded, cover bowl and let rise in a warm place for 1 hour to 1 and a half hours. Dough should double in size.
9. Gently press dough down.
10. Divide into 12 sections and roll out into long ropes. You may have to let the dough rest during this process so the gluten doesn’t seize up, making it hard to stretch. If dough is hard to stretch, grab each side of the dough rope and stretch each side as your bounce the dough up and down, pulling gently on the sides as you do this. Kind of like jumping rope but you aren’t twisting the rope.
11. Take both ends and fold in half, make a double twist with both ends on the top 3/4ths of the pretzel rope ends. Pull the twish through the center of your loop and lay both ends on the top side of the pretzel loop.
12. Place on a piece of parchment paper and allow to rise for 1 hour and 20 minutes.
13. Preheat oven to 400 F.
14. Get water and baking soda in a large pot and bring mixture to a boil.
15. Add pretzels 2-3 at a time and cook for 30 seconds on each side.
16. Remove pretzels from the water and place them back onto the parchment paper.
17. Mix your egg and water and brush the tops with egg wash, followed by course sea salt.
18. Bake for 20 minutes.
19. Enjoy!

Print Recipe

No ratings yet

Low Carb Soft Pretzels

Delicious low carb soft pretzels.

Prep Time20 minutes mins

Cook Time20 minutes mins

Total Time2 hours hrs 40 minutes mins

Course: bread, Dinner, Main Dish, Side Dish, Snack

Cuisine: appetizer, Baked goods, Bread, Low Carb, Pretzels, Snacks

Keyword: appetizer, bread, chickpea, Healthy Recipes, Kids Favorite, low carb, snack, valentines, Weekend Dinner

Servings: 12 pretzels

Ingredients

• 1 cup warm water
• 1 tablespoon yeast
• 1 tablespoon Coconut Sugar
• 1 cup chickpea flour
• 1 teaspoon Salt
• 1 cup vital wheat gluten
• 1 cup white or whole wheat flour
• For the Cooking Process:
• 1/3 cup Baking Soda
• cups ~9-10water
• For egg wash:
• 1 Egg
• 3 tablespoons water
• Course sea salt for on top

Instructions

• In an electric mixing bowl or large mixing bowl, add warm water and yeast.
• Let mixture sit for 3 minutes.
• Add coconut sugar and stir.
• Add chickpea flour, salt, vital wheat gluten, white or whole wheat flour.
• Using an electric paddle attachment or a large wooden spoon, mix all ingredients together until a dough begins to form.
• Knead bread for 5 minutes with an electric dough hook or 8 minutes by hand.
• If dough is lumpy don't worry, just keep working the dough and it will smooth out.
• Once kneaded, cover bowl and let rise in a warm place for 1 hour to 1 and a half hours. Dough should double in size.
• Gently press dough down.
• Divide into 12 sections and roll out into long ropes. You may have to let the dough rest during this process so the gluten doesn't seize up, making it hard to stretch. If dough is hard to stretch, grab each side of the dough rope and stretch each side as your bounce the dough up and down, pulling gently on the sides as you do this. Kind of like jumping rope but you aren't twisting the rope.
• Take both ends and fold in half, make a double twist with both ends on the top 3/4ths of the pretzel rope ends. Pull the twish through the center of your loop and lay both ends on the top side of the pretzel loop.
• Place on a piece of parchment paper and allow to rise for 1 hour and 20 minutes.
• Preheat oven to 400 F.
• Get water and baking soda in a large pot and bring mixture to a boil.
• Add pretzels 2-3 at a time and cook for 30 seconds on each side.
• Remove pretzels from the water and place them back onto the parchment paper.
• Mix your egg and water and brush the tops with egg wash, followed by course sea salt.
• Bake for 20 minutes.
• Enjoy!