Healthy Low Carb and Gluten Free Soft Pretzels

By ryanmmurano

Sugar free, low fat, high fiber and high protein. Just like store-bought pretzels, these are best served immediately after they are made. Storing them isn't recommended.

Healthy Low Carb and Gluten Free Soft Pretzels

  • 2 Tbs. Psyllium Husk Powder

  • 1 packet Active Dry Yeast

  • 1 cup Unsweetened Vanilla Almond Milk

  • 3/4 cup Unsweetened Applesauce

  • 4 Large Organic Egg Whites (reserve one of the yolks)

  • 2 tsp Butter Flavor

  • 2 cups Organic Soy Flour

  • 1 tsp Double-Acting Baking Powder

  • 1/2 tsp Baking Soda

  • 1/4 tsp Salt

  • 1/2 cup + 2 Tbs Coconut Flour


  • 1 Large Organic Egg Yolk

  • 1 Tbs Unsweetened Vanilla Almond Milk

  • Flaked Sea Salt

  1. In a small bowl, whisk together the psyllium and yeast.

  2. In a large bowl, whisk together the almond milk, applesauce, egg whites and butter flavor. While whisking, sprinkle in the psyllium/yeast mixture. Whisk until smooth.

  3. In a medium-sized bowl, whisk together the soy flour, baking powder, baking soda and salt. Dump the dry over the wet and fold together with a rubber spatula.

  4. Shape the sticky dough into a ball and cover with plastic wrap. Place the bowl in a warm area for 1 hour (I used a warming drawer set to 90 degrees Fahrenheit).

  5. In a small bowl, add the coconut flour. Take about 2 tbs and dust it over the slightly risen dough. Gently fold the mixture until it absorbs the coconut flour, then dust another 2 tbs over the dough and fold again. Do this with the rest of the coconut flour, then knead the dough into a ball.

  6. Preheat the oven to 350 degrees Fahrenheit and line two cookie sheets with Silpats or parchment paper.

  7. Divide the dough into 8 equal-sized portions. Roll the dough into long logs and carefully shape into pretzels (the dough is somewhat delicate, so kneading isn't necessary). Carefully transfer the pretzels onto the prepared pans.

  8. In a small bowl, whisk together the egg yolk and almond milk.

  9. Brush the crescents with the egg wash and sprinkle with the salt. Bake for about 24 minutes, or until golden brown. Carefully transfer the Silpat/paper off the hot pan and onto the counter. Let cool slightly and serve warm!

Nutritional Facts

Calories - 190
Carbohydrates - 17g
Saturated Fat - 2g
Protein - 14g
Sodium - 510mg
Dietary Fiber - 9g

low carb gluten free pretzel snacks appetizer

2 replies

Anonymous 2015-02-11 08:49:47 -0600 Report

Is there anything that can be substituted for the soy flour. Am allergic to all soy products?