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low carb keto soft pretzels recipe
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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



  • 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)


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


  • 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 fiber, lupin 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!


Ingredients Links:

  • Vital Wheat Gluten 
  • Lupin Flour  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
  • Tapioca Starch 
  • Xanthan Gum
  • Active Dry Yeast
  • Inulin
  • Allulose


  • 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.


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