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Low Carb Keto Soft Pretzels Recipe

Low Carb Keto Soft Pretzels Recipe

Low Carb Keto Soft Pretzels Recipe

This low carb keto soft pretzels recipe is absolutely amazing. These are not another fathead dough!! These really are like the real thing. Soft, fluffy, browned on the outside and delicious…especially when served with some cheese sauce or dijon!

Disclaimer: This post contains some affiliate links. If you choose to purchase an item through one of these links, I may receive a small commission. This does NOT affect your purchase in any way. This post is also sponsored by Modern Mountain Flour.

 

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I cannot tell you how long this recipe took me to perfect. I tried many other versions of this dough before I finally achieved this final recipe. I really wanted my pretzels to have the texture and flavour of the real thing and not just the outside look. 

low carb keto soft pretzels recipe

I tried doughs similar to fathead dough with mozzarella in varying amounts, I tried more vital wheat gluten, less vital wheat gluten, xanthan gum instead of vital wheat gluten, more oat fiber, more lupin flour, less oat fiber, less lupin flour, adding eggs, adding egg whites, no eggs, butter vs oil.. you name it, I tried it. 

So when I tell you this recipe went through a ton of testing before being shared here, I am not lying! LOL. 

lupin flour keto soft pretzels

I know I may also get questions as to why I don't boil the pretzel dough in baking soda water prior to baking. This is something I also tested but for some odd reason my baking soda would boil over every time with FOAM.

It was obviously reacting to an ingredient in my dough. I couldn't quite figure it out. I could deal with the boiling over but what I could not deal with was the insanely awful bitter taste is would impart on my keto soft pretzels.

They were terrible and I mean TERRIBLE. Probably the worst batch of the bunch and the dough didn't even come out any chewier dough to the baking soda bath anyways so I figured I'd nix that step.  

The dough I created in the final recipe is actually quite chewy just on it's own so it didn't really even need the baking soda step. The only thing I slightly missed was the browning baking soda imparts on the top of the pretzels but that can always be fixed by an extra little broil in the oven. 

Plus, I'd like to think the flavour and texture of these low carb soft pretzels making up for the lack of browning! They are delicious! low carb soft pretzels

Now one last thing I want to mention, people are going to be angry for this…but I didn't have flaky salt. Yes I said it, I know, making pretzels without flaky salt is a travesty. But to my defence, I made these thinking I did when it turned out to be just another box of regular salt. My pink salt I would have also used ended up being at my parents house so that was a no-go to.

So I did use regular salt for my pretzels, which is not quite as tasty but I think the cheese I sprinkled on top of these also made up for a bit of the saltiness!

I seasoned pretzel dough itself with garlic, onion and cheese and I'm so glad I did. It made them so fun looking and even tastier!

lupin flour soft pretzels

Ingredients In Keto Soft Pretzels Recipe

  • Vital Wheat Gluten – This is a very high protein, low carb flour. It's actually the gluten protein extracted from wheat flour. This is the thing that makes dough “stretch” and gives it structure and chewiness. This is completely keto friendly UNLESS you are celiac or gluten intolerant.
  • Lupin Flour – THE STAR of this recipe. I can promise, these pretzels could not be as soft and beautifully chewy as they are without this ingredient. It adds a softness to keto doughs that you cannot achieve with any other low carb flour. It's been called the keto “white flour” of flours. I've used it to make Keto Croissants, Keto Tortillas, Keto Blueberry Muffins, Keto Dinner Rolls, Keto 1 Minute Bread and MORE! I use the Modern Mountain Flour Brand. You can use 10SAMMYSAM for a 10% discount on their site or on Amazon if you'd like to try it!
  • Oat Fiber – This adds bulk to our recipe without adding virtually any carbs or imparting any strange flavour! It's extremely high in fiber as it's name would go to show. 
  • Tapioca Starch – This helps to lighten our dough a bit. I find my breads rise more when I use it BUT you can leave it out if you don't have it. Just add less water to your dough (only as much as needed). OR add 1-2 tbsp coconut flour to replace it.
  • Xanthan Gum – We add a small amount of this with our vital wheat gluten for some extra chewiness. It works similarly in that it helps the dough become stretchy and form gluten-like strands.
  • Yeast – Key to any soft pretzel recipe! The yeast helps our pretzels to puff-up and rise in the oven.
  • Inulin – A really cool high fiber, low carb alternative to sugar in breads that use yeast! Yeast needs something to consume so it can activate. Inulin is the food for our yeast! If you do not have inulin, 1 tsp of sugar can also do the job and will NOT affect your final nutritional info of your recipe as it will be consumed by the yeast.
  • Allulose – My favourite sweetener to use in bread items! You may be wondering why their is sweetener in a savoury recipe.. This is because keto flours tend to have a bitter flavour on their own. They need some sweetness to counteract this and give the dough a more even flavour. Allulose is my favourite because it can caramelize similar to sugar and thus causes our pretzels to brown more in the oven. It also has a lighter sweetness (70% as sweet) when compared to white sugar. So if you want to substitute it for monkfruit sweeter or swerve, just keep in mind that you'll want to use just 70% as much. 
  • Water – I find these work best with just water for the liquid! But you could always experiment with adding a little almond milk or heavy cream in place of some of the water.
  • Butter – This is our main fat source for our dough! It provides delicious buttery flavour and keeps our dough fresher longer. If you are lactose intolerant, you can use coconut oil at room temperature or regular olive oil to replace this!
  • Salt – As I mentioned above, I didn't have course salt/flaky salt but I'd highly recommend it for the outside of these pretzels! For the inside, I used salted butter as well as 1/4 tsp of regular salt. 
  • Cheddar Cheese – This is added inside, as well as on top of the pretzels. I feel it just gives the pretzels another layer of flavour! You can technically leave it out but if you can have dairy then I'd definitely leave it in!! I would play around with the cheeses as well. I think these would be great with some parmesan or asiago added or even mozzarella!
  • Garlic, Onion, Parsley (optional) – I used dried parsley, garlic and onion powder to season my dough but I think these would be fantastic with fresh garlic, parsley and minced onion added!
  • Egg – Technically there is no egg in the dough of these pretzels so if you cannot have eggs then you can skip this step or brush your pretzels with butter or leave them as they are prior to baking! But we simply use egg + 1 tbsp water for our wash in this recipe. 

modern-mountain-lupin-flour

Tools I Used To Make Keto Soft Pretzels

  • Low Carb Substitution Guide – This is totally optional but if you like my recipes, I now have a $5 guide available with all of the substitutions I use to create every recipe on my site. You can use this to convert old traditional recipes and create new keto recipes! You can purchase it here and/or read more if you are interested. 🙂 I appreciate your support so much guys!
  • Nutritional Food Scale – AKA my best friend. This little buddy has been with me for over 4 years and never fails. Perfect measurements and only needs the batteries replaced maybe once a year!
  • Mixing Bowls
  • Spoon or Spatula

keto cheddar soft pretzels

Tips For Making Keto Soft Pretzels

  • This  keto yeast dough should be kneaded for 3-4min after you initially form it but if you are unsure, knead it a few minutes longer, it won't hurt it! To tell if it's kneaded enough, see if it springs back when you gently poke it with a finger. Does it feel very elastic? It's probably done!
  • Try to let this dough rise somewhere lukewarm. My favourite is to heat a glass of water in the microwave for about 1 min. Then place the bowl with the bread covered inside with the glass of water and shut the microwave door to keep the heat in. 
  • These would be really tasty with some parmesan or asiago cheese mixed in or other additional spices! You could also brush them with garlic powder and sprinkle parmesan directly after baking. 
  • This dough SHOULD need 280ml of water but if you find it needs more, you can add a touch more. The dough should be soft and pliable like plato and only stick to your hands a bit. If you accidentally put too much water, flour a surface with vital wheat gluten and roll the dough in it until you've gotten it back to the consistency previously mentioned.
  • This recipe makes 6 large keto soft pretzels. These are extremely filling. You could easily make 8 smaller ones OR make keto pretzel bites if you'd like to keep the NET carbs down.
  • To make dairy free soft pretzels, use coconut oil that's softened and not melted and work it into the dough as you would butter!

How To Store Keto Soft Pretzels

  • Store these pretzels in an airtight container or in a ziplock at room temperature for up to 3 days OR freeze in an airtight container layered with wax or parchment paper.
  • You can also place them in one ziplock, then place that ziplock inside another and freeze them that way.

lupin flour keto soft pretzels

Keto Soft Pretzels Recipe

Serves: 6 large soft pretzels or 8 small

Ingredients:

Pretzels

Toppings

  • 1 whole egg 
  • 1 tbsp water
  • 1-2 tbsp butter
  • additional cheeses, optional (cheddar, parmesan, asiago etc.)

Directions:

  1. Fill a large measuring cup or bowl with the 280ml warm water (warm to the touch but not TOO hot). Sprinkle the yeast and inulin on top of the water, whisk to combine, cover with saran wrap and then set it aside. 
  2. In another large mixing bowl, add your vital wheat gluten, oat fiberlupin flour, tapioca starch, allulose, parsley, garlic powder, onion powder, xanthan gum and salt. Whisk to combine, making sure there aren't any large clumps.lupin flour, oat fiber
  3. Once your water/yeast/sugar mixture is frothy and bubbly and smells of beer (you know it's activated!) add it to the dry ingredients and start to stir it in.  yeast inulin mixtureyeast dough
  4. Once you've got the dough partially formed, also stir in the cheddar cheese and butter. (Try to add the butter as late as you can when mixing the dough as this gives the gluten more of a chance to form).cheddar cheese dough butter yeast dough
  5. Once the dough starts to become hard to stir, use your hands to knead the flour into the dough along with the softened butter pieces. soft pretzel dough
  6. Continue to knead the dough for another 3-4min (you can do this in the bowl or on a greased clean surface) or until everything is fully incorporated, the dough feels elastic and when a finger is pressed into it gently, it slowly springs back. (Also see my tips section for the consistency you want your dough and how to achieve it if your dough is too wet or too dry).  
  7. After you are done kneading the dough, form it into a ball and place it into a large greased bowl and cover it with saran wrap. Place it somewhere relatively warm to rise for 45min- 1 hour or until doubled in size. (See my tips for where I find mine rises best).yeast low carb soft pretzel dough
  8. Pre-heat your oven to 400*F.
  9. Once your dough has doubled in size, punch it down, then break it into 6 – 8 pieces all roughly the same size. soft pretzel dough
  10. On a clean and lightly oiled counter-top, begin rolling out one of the pieces of dough into a long rope. Roll from the center and push-out gently as you are rolling. Try not to over-work the dough. If your gluten is too hard to stretch, leave the dough as rolled out as it is and give it 5min of rest (cover lightly with plastic wrap) before continuing. soft pretzel rolling
  11. Once you've got a long rope, form a U shape with it, then cross the top of one strand over the other. shaping soft pretzels
  12. Cross the ends over each other again, with an end in each hand. Then flip the ends down to the curve of the U-shape and press the 2 ends into the portion of dough they are crossing. Repeat this same process for all of your pretzel dough. shaping soft pretzels soft pretzel
  13. Now we can place the shaped pretzels onto a parchment lined and lightly oiled baking sheet. Space them evenly apart so they have room to rise in the oven. keto soft pretzel dough
  14. Whisk together an egg and 1 tbsp water then brush the pretzels with this mixture. Sprinkle with additional cheddar cheese and/or parmesan and some course salt. Then bake for ~18-20min or until browned on top.soft pretzels egg wash keto soft pretzel dough keto yeast soft pretzel doughketo soft pretzels
  15. Brush the baked pretzels with 1-2 tbsp melted butter. keto soft pretzels brushed

Then serve warm with Keto Beer Cheese Dip or Low Carb Honey Mustard Sauce. Enjoy your Low Carb Keto Soft Pretzels! low carb keto soft pretzels

vital wheat gluten soft pretzels

vital wheat gluten soft pretzels

low carb yeast soft pretzels

Nutrition for 1/6th of recipe (1 large pretzel): 283 calories | 10g fat | 6.4g NET carbs | 25.4g protein | 14.2g fiber

Store these pretzels in an airtight container or in a ziplock at room temperature for up to 3 days OR freeze in an airtight container layered with wax or parchment paper.

You can also place them in one ziplock, then place that ziplock inside another and freeze them that way.

low carb keto soft pretzels recipe
Print Recipe
5 from 2 votes

Low Carb Keto Soft Pretzels Recipe

Delicious, soft and chewy keto soft pretzels with a hint of garlic and cheddar cheese!
Prep Time20 mins
Cook Time18 mins
Rising Time45 mins
Total Time1 hr 23 mins
Course: Breakfast, Snack
Keyword: keto soft pretzels, low carb soft pretzels, yeast recipe
Servings: 6 large soft pretzels
Calories: 283kcal

Ingredients

Pretzels

  • 1 cup + 2 tbsp warm water 280ml
  • 1 packet active dry yeast 1 tbsp 15g or 0.5oz
  • 2 tbsp inulin 15g (or 1 tsp sugar - will be consumed by the yeast)
  • 1 1/4 cup vital wheat gluten 154g
  • 1/2 cup oat fiber 60g
  • 1/2 lupin flour 60g (I use the Modern Mountain Flour brand) use You can use 10SAMMYSAM for a 10% discount on their site or on amazon if you'd like to try it!
  • 1/4 cup tapioca starch 30g (or 1-2 tbsp coconut flour)
  • 7 tbsp allulose 70g
  • 1/2 tbsp dried parsley
  • 1 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/2 tsp xanthan gum
  • 1/4 tsp salt 1/2 tsp if using unsalted butter
  • 6 tbsp shredded cheddar cheese 45g
  • 3 tbsp softened salted butter 45g (NOT MELTED)

Toppings

  • 1 whole egg
  • 1 tbsp water
  • 1-2 tbsp butter
  • additional cheeses optional (cheddar, parmesan, asiago etc.)

Instructions

  • Fill a large measuring cup or bowl with the 280ml warm water (warm to the touch but not TOO hot). Sprinkle the yeast and inulin on top of the water, whisk to combine, cover with saran wrap and then set it aside.
  • In another large mixing bowl, add your vital wheat gluten, oat fiberlupin flour, tapioca starch, allulose, parsley, garlic powder, onion powder, xanthan gum and salt. Whisk to combine, making sure there aren't any large clumps.
  • Once your water/yeast/sugar mixture is frothy and bubbly and smells of beer (you know it's activated!) add it to the dry ingredients and start to stir it in.
  • Once you've got the dough partially formed, also stir in the cheddar cheese and butter. (Try to add the butter as late as you can when mixing the dough as this gives the gluten more of a chance to form).
  • Once the dough starts to become hard to stir, use your hands to knead the flour into the dough along with the softened butter pieces.
  • Continue to knead the dough for another 3-4min (you can do this in the bowl or on a greased clean surface) or until everything is fully incorporated, the dough feels elastic and when a finger is pressed into it gently, it slowly springs back. (Also see my tips section for the consistency you want your dough and how to achieve it if your dough is too wet or too dry).
  • After you are done kneading the dough, form it into a ball and place it into a large greased bowl and cover it with saran wrap. Place it somewhere relatively warm to rise for 45min- 1 hour or until doubled in size. (See my tips for where I find mine rises best).
  • Pre-heat your oven to 400*F.
  • Once your dough has doubled in size, punch it down, then break it into 6 - 8 pieces all roughly the same size.
  • On a clean and lightly oiled counter-top, begin rolling out one of the pieces of dough into a long rope. Roll from the center and push-out gently as you are rolling. Try not to over-work the dough. If your gluten is too hard to stretch, leave the dough as rolled out as it is and give it 5min of rest (cover lightly with plastic wrap) before continuing.
  • Once you've got a long rope, form a U shape with it, then cross the top of one strand over the other.
  • Cross the ends over each other again, with an end in each hand. Then flip the ends down to the curve of the U-shape and press the 2 ends into the portion of dough they are crossing. Repeat this same process for all of your pretzel dough.
  • Now we can place the shaped pretzels onto a parchment lined and lightly oiled baking sheet. Space them evenly apart so they have room to rise in the oven.
  • Whisk together an egg and 1 tbsp water then brush the pretzels with this mixture. Sprinkle with additional cheddar cheese and/or parmesan and some course salt. Then bake for ~18-20min or until browned on top.
  • Brush the baked pretzels with 1-2 tbsp melted butter.
  • Then serve warm with Keto Beer Cheese Dip or Low Carb Honey Mustard Sauce. Enjoy your Low Carb Keto Soft Pretzels!

Notes

Ingredients Links:

 

Tips

  • This  keto yeast dough should be kneaded for 3-4min after you initially form it but if you are unsure, knead it a few minutes longer, it won't hurt it! To tell if it's kneaded enough, see if it springs back when you gently poke it with a finger. Does it feel very elastic? It's probably done!
  • Try to let this dough rise somewhere lukewarm. My favourite is to heat a glass of water in the microwave for about 1 min. Then place the bowl with the bread covered inside with the glass of water and shut the microwave door to keep the heat in. 
  • These would be really tasty with some parmesan or asiago cheese mixed in or other additional spices! You could also brush them with garlic powder and sprinkle parmesan directly after baking. 
  • This dough SHOULD need 280ml of water but if you find it needs more, you can add a touch more. The dough should be soft and pliable like plato and only stick to your hands a bit. If you accidentally put too much water, flour a surface with vital wheat gluten and roll the dough in it until you've gotten it back to the consistency previously mentioned.
  • This recipe makes 6 large keto soft pretzels. These are extremely filling. You could easily make 8 smaller ones OR make keto pretzel bites if you'd like to keep the NET carbs down.
  • To make dairy free soft pretzels, use coconut oil that's softened and not melted and work it into the dough as you would butter!
  • Store these pretzels in an airtight container or in a ziplock at room temperature for up to 3 days OR freeze in an airtight container layered with wax or parchment paper.
  • You can also place them in one ziplock, then place that ziplock inside another and freeze them that way.

Nutrition

Serving: 1soft pretzel | Calories: 283kcal | Carbohydrates: 6.4g | Protein: 25.4g | Fat: 10g | Fiber: 14.2g

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