Mar 7, 2017
These Healthy Low Carb and Gluten Free Soft Pretzels are so light, buttery, and addicting, you’d never guess they’re made without the sugar, butter, and white flour! They taste anything BUT healthy, sugar free, low carb, high protein, high fiber, and gluten free. They taste like pure sin.
These babes are sinlessly delicious!
Soooo, ummm… if you’ve been following along for some time now, or if you’ve read My Story, then you know about my first job ever. At Auntie Anne’s. Where I gained 12lbs in about 3 months and basically ate pretzels all day, all night, at home, at work, on my break, for snacks and sometimes even as my dinner. I was totally addicted.
Pretty sure the dictionary should update the definition of “addiction” to “baked bread dripping with melted butter and doused with salt.” Because that would just make waayyyy more sense.
Okay, now get ready for a serious surprise… I like salted pretzels more than those tooth-achingly sweet cinnamon-sugar pretzels.
*GASP*
What? Me?! A diehard sweet tooth liking something savory over sweet?? I think something’s wrong with me… who am I?? But it’s true. I’m sorry if I let you down there, but I think this totally awesome recipe will help me make it up to you 😉
Healthy Gluten Free Soft Pretzels
These Healthy Low Carb and Gluten Free Soft Pretzels are so light, buttery, and addicting, you’d never guess they’re made without the sugar, butter, and white flour! They taste anything BUT healthy, sugar free, low carb, high protein, high fiber, and gluten free. They taste like pure sin.
- 30g (3 tbs) Psyllium Husk Powder
- 11g (1 tbs) Active Dry Yeast
- 1 cup Unsweetened Vanilla Almond Milk
- 124g (½ cup) Unsweetened Applesauce
- 5 Large Egg Whites (reserve one of the yolks!)
- 1 tbs Natural Butter Flavor
- 168g (1½ cups) Organic Soy Flour
- 140g (1¼ cups) Coconut Flour
- 2 tsp Double-Acting Baking Powder
- ½ tsp Baking Soda
- ¼ tsp Salt
- 1 Large Egg Yolk
- 1 tsp Water
- 2 tsp Flaked Sea Salt
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In a small bowl, whisk together the psyllium and yeast.
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In a stand mixer bowl fitted with a beater attachment, add the almond milk, applesauce, egg whites, and butter flavor. Turn on medium speed. While mixing, sprinkle in the psyllium/yeast mixture. Mix until smooth. Scrape down the sides of the bowl, then mix until smooth again. Mixture should look like thick gravy.
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In a medium-sized bowl, whisk together the soy flour, coconut flour, baking powder, baking soda, and salt. Add to the stand mixer and mix on low speed. Scrape down the sides of the bowl and mix on last time. Dough should be very thick, dense, and slightly sticky.
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Shape the dough into a ball and cover the bowl with plastic wrap. Place the bowl in a warm area for 1 hour.
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Preheat the oven to 350 degrees Fahrenheit and line two cookie sheets with Silpats or parchment paper.
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Divide the dough into 8 equal portions. Carefully roll the dough into long logs (if the log breaks, just stick it back and it’ll be fine… these are gluten free, so that’s kinda expected right?) and carefully shape into pretzels. Carefully transfer the pretzels onto the prepared pans.
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In a small bowl, whisk together the egg yolk and water. Brush the pretzels with the egg wash and sprinkle with the salt. Bake for ~23-25 minutes, or until golden brown. Let cool slightly and serve warm!
Just like storebought pretzels, these are best served immediately after they are made. Storing isn’t recommend.
Nutrition Facts
Healthy Gluten Free Soft Pretzels
Amount Per Serving (1 pretzel)
Calories 200
Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 3g19%
Cholesterol 25mg8%
Sodium 920mg40%
Carbohydrates 19g6%
Fiber 13g54%
Sugar 4g4%
Protein 15g30%
Vitamin A 100IU2%
Vitamin C 3.3mg4%
Calcium 200mg20%
Iron 3.6mg20%
* Percent Daily Values are based on a 2000 calorie diet.
Whoop whoop! HEALTHY PRETZELS HERE I COME! Compared to one Auntie Anne’s pretzel, one of my Gluten Free Pretzels has:
- 140 less calories
- 46g less carbs
- 6g less sugar
- 11g more fiber
- 7g more protein
Auntie Anne’s pretzels are high calorie and high carb, which doesn’t necessarily mean unhealthy, but when you look at their ingredient list it’s quite obvious that they’re not the best for you. They use bleached white flour, refined white sugar, and low-quality, hormone-filled butter (and lots of it… I know firsthand).
My healthy Low Carb and Gluten Free Soft Pretzels are nutritionally balanced with only 200 calories each, healthy fats, filling fiber, and a whopping 15g of protein.
Now that’s what I call a healthy pretzel.
Here are a couple pictures of my very first batch:
They were suuuuper soft and fluffy, but I needed to revamp the recipe because they were incredibly delicate and a pain in the ass to roll and shape into pretzels. This new recipe is way easier to handle, shape, and bake. And eat, of course.
See how soft it is?! I’m dying, I’m dying, I’m dead.
These Low Carb and Gluten Free Pretzels make for an incredibly satisfying breakfast, lunch, or snack.
Eat them alone or dip them in melted cheese or your favorite mustard. Whatever option you choose, your taste buds are in for a real treat. They’ll never know you’re fooling them with healthy food.
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With love and good eats,
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– Jess
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