• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
Healthy Recipes Blog
  • Subscribe
  • Recipe Index
  • About
  • Privacy Policy
  • Terms of Use
  • Accessibility Statement
menu icon
go to homepage
subscribe
search icon
Homepage link
  • Subscribe
  • Recipe Index
  • About
  • Privacy Policy
  • Terms of Use
  • Accessibility Statement
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
  • ×
    Home » Keto Bread » Keto Pretzels

    Keto Pretzels

    Last updated: Jul 12, 2022 · Recipes developed by Vered DeLeeuw and nutritionally reviewed by Rachel Benight MS, RD · This website generates income via ads and uses cookies.

    Jump to Recipe Card

    These amazing keto pretzels are made with modified Fathead dough. They are so very flavorful!

    They make the perfect low-carb snack, but they're also great as part of a meal. I love having them for lunch!

    Four keto pretzels photographed on a parchment-lined baking sheet.

    These pretzels are wonderfully chewy and fragrant. They make a wonderful low-carb snack, and I also really enjoy them for breakfast with my coffee!

    They are made with modified Fathead dough, which truly is a miracle dough. It's made with cream cheese, mozzarella, and almond flour, but it bakes almost like a real dough. Soft and fragrant and oh so delicious. 🥨

    Jump to:
    • Ingredients
    • Instructions
    • Expert tip
    • Frequently asked questions
    • Variations
    • Serving suggestions
    • Storing leftovers
    • Related recipes
    • Recipe card

    Ingredients

    You'll only need a few ingredients to make these delicious keto pretzels. The exact measurements are listed in the recipe card below. Here's an overview of what you'll need:

    Almond flour: An excellent flour substitute that baked exceptionally well. I use blanched finely ground flour. I don't recommend using a coarse almond meal in this recipe.

    Grated Parmesan: Finely grated, not coarsely shredded.

    Baking powder: Make sure it's fresh. And if you need it to be gluten-free, please verify that as well.

    Spices: I use garlic powder, onion powder, and cayenne pepper.

    Cheeses: Shredded mozzarella and cream cheese.

    Egg and an egg wash: An egg wash, for brushing the top of the pretzels, is made from an egg yolk beaten with a teaspoon of water.

    Coarse salt: For sprinkling on top of the pretzels.

    Instructions

    Making these amazing keto pretzels is surprisingly easy. Scroll down to the recipe card for detailed instructions. Here's an overview of the steps:

    You start by whisking together the almond flour, Parmesan, baking powder, garlic powder, onion powder, and cayenne.

    Next, microwave the mozzarella and cream cheese until melted. Then add the almond flour mixture and the egg and knead into a smooth dough.

    A photo collage showing steps 1-4 for making keto pretzels.

    Divide the dough into portions and shape those portions into pretzels (the video below shows you exactly how to do it).

    Brush the pretzels with an egg wash and sprinkle them with coarse salt, then bake them in a 350°F oven for about 15 minutes.

    A photo collage showing steps 5-8 for making keto pretzels.

    Expert tip

    As mentioned above, I make these tasty pretzels using modified Fathead dough. I add a bit more almond flour than the original recipe calls for. Otherwise, the dough is too sticky to handle. I don't recommend trying to make them with classic fathead dough.

    Frequently asked questions

    Do they taste like real pretzels?

    No. It's amazing to see how this dough bakes, golden and puffy and beautiful. But these are by no means true pretzels. They can't be without gluten, yeast, and boiling them prior to baking.

    However, despite their limitations, these pretzels do give you the experience of a crusty exterior, a chewy interior, and an intense flavor profile. Even my two teenage testers, who frequently eat regular pretzels, really liked them.

    Can I make this recipe with coconut flour?

    No, unfortunately, you can't. Almond flour and coconut flour are very different and behave differently when baked. They are not interchangeable.

    I don't like spicy food. Can I skip the cayenne?

    You can skip it, but it doesn't make the pretzels spicy. It merely adds an additional layer of flavor.

    Variations

    You can vary this recipe by using different spices. A pinch of dried thyme or dried oregano will be good.

    You can also use different toppings instead of coarse salt, such as sesame seeds, bagel seasoning, poppy seeds, or even za'atar spice.

    Serving suggestions

    These pretzels are wonderful all on their own! But you can also dip them into a variety of dips and sauces, including cheese sauce, ranch dressing, spinach artichoke dip, and pizza dip.

    You can also serve them for lunch alongside soups such as this broccoli soup. And as mentioned above, I sometimes have one for breakfast with my coffee.

    Storing leftovers

    If you have leftovers, it's best to freeze them in freezer bags, and gently thaw them in the microwave. They don't keep very well in the fridge, but they do keep well in the freezer.

    Two keto pretzels photographed on a parchment-lined baking sheet.

    Related recipes

    • Keto Garlic Bread
    • Cloud Bread (Oopsie Bread)
    • 90-Second Keto Bread
    • Keto Bagels

    👩🏻‍🍳 I typically publish a new or an updated recipe once a week. Want these recipes in your inbox? Subscribe! You can unsubscribe at any time.

    Recipe card

    Keto pretzels.
    4.97 from 217 votes
    Pin Recipe Share on Facebook Print Recipe

    Amazing Keto Pretzels

    These amazing keto pretzels make a great low-carb snack, but they're also excellent as part of a meal.
    Prep Time30 mins
    Cook Time15 mins
    Total Time45 mins
    Course: Snack
    Cuisine: American
    Diet: Gluten Free
    Servings: 4 large pretzels
    Calories: 378kcal
    Author: Vered DeLeeuw

    INGREDIENTS

    • 1 ¼ cups blanched finely ground almond flour (5 oz)
    • 2 tablespoons grated Parmesan
    • 1 tablespoon baking powder (gluten-free if needed)
    • 1 teaspoon garlic powder
    • 1 teaspoon onion powder
    • ¼ teaspoon cayenne pepper
    • 1½ cups shredded part-skim mozzarella (6 oz)
    • 1 oz cream cheese cubed
    • 1 large egg lightly beaten
    • 1 egg yolk beaten with 1 tsp of water, for egg wash
    • ¼ teaspoon coarse salt

    INSTRUCTIONS

    • Preheat the oven to 350 degrees F. Line a rimmed baking sheet with parchment paper.
    • In a medium bowl, whisk together the almond flour, Parmesan, baking powder, garlic powder, onion powder, and cayenne.
    • In a large microwave-safe bowl, combine the mozzarella cheese and cream cheese. Microwave for 30 seconds. Stir, microwave until completely melted (30-40 more seconds), and stir again.
    • Quickly add the almond flour mixture and the beaten egg. Mix to incorporate, then knead until smooth.
    • Divide the dough into 4 equal portions. Roll each portion into a thin 18-inch rope, then shape the rope into a pretzel, as shown in the video.
    • Brush the tops of the pretzels with the egg wash and sprinkle with coarse salt.
    • Bake the pretzels until golden brown, 15-18 minutes. Serve them immediately.

    WATCH THE VIDEO:

    NOTES

    It's best to measure almond flour by weight. If you measure it by volume, make sure not to pack it into the measuring cups. It should be loosely packed. 
    If you have leftovers, it's best to freeze them in freezer bags, and gently thaw them in the microwave. They don't keep very well in the fridge, but they do keep well in the freezer.

    ADD YOUR OWN NOTES

    Click here to add your own private notes. They're only visible to you. If you clear your browser's cache, they'll be lost.
    DISCLAIMERSMost of our recipes are low-carb (or keto) and gluten-free, but some are not. Please verify that a recipe fits your needs before using it. Recommended and linked products are not guaranteed to be gluten-free. Nutrition info is approximate and the carb count excludes non-nutritive sweeteners. Nutrition info may contain errors, so please verify it independently. Recipes may contain errors, so please use your common sense when following them. Please read our Terms of Use carefully before using any of our recipes.

    NUTRITION PER SERVING

    Serving: 1pretzel | Calories: 378kcal | Carbohydrates: 11g | Protein: 21g | Fat: 29g | Saturated Fat: 8g | Sodium: 753mg | Fiber: 4g | Sugar: 2g
    NEVER MISS A RECIPE! I typically publish a new or updated recipe once a week. Want them in your inbox? Subscribe!
    Pinterest icon Facebook icon Youtube icon Instagram icon Twitter icon Tiktok icon

    ❤️ Let's connect! Follow me on Pinterest, Facebook, TikTok, YouTube, Instagram, or Twitter.

    More Keto Bread Recipes

    • Lettuce Sandwich
    • Keto English Muffin
    • Keto Grilled Cheese
    • Keto Cheese Biscuits

    About the Author

    Vered Deleeuw Vered DeLeeuw, LL.M., CNC, has been following a low-carb real-food diet and blogging about it since 2011. She's a Certified Nutrition Coach (NASM-CNC), has taken courses at the Harvard School of Public Health, and has earned a Nutrition and Healthy Living Certificate from Cornell University. Her work has appeared in several major media outlets, including Healthline, HuffPost, Today, Women's Health, Shape, and Country Living. Click to learn more about Vered.

    Primary Sidebar

    A photo of Vered DeLeeuw.

    Healthy Recipes Blog was founded in 2011 by Vered Deleeuw. It features real-food recipes with a focus on low-carb and gluten-free ingredients. All recipes are nutritionally reviewed by a Registered Dietitian. Contact us at HealthyRecipesBlog@gmail.com.


    subscribe to healthy recipes blog
    Pinterest icon Facebook icon Youtube icon Instagram icon Twitter icon Tiktok icon


    Comforting soups

    • Creamy Cauliflower Soup
    • Easy Tomato Soup
    • Egg Drop Soup
    • Cream of Broccoli Soup
    • Cabbage Soup
    • Butternut Squash Soup
    • Cream of Mushroom Soup
    • Easy Hamburger Soup

    Footer

    Media mentions

    Media mentions of Healthy Recipes Blog: logos

    The information on this website has not been evaluated by the FDA and is not intended to diagnose, treat, prevent, or cure any disease.


    By accessing or using this website, you agree to abide by the Terms of Service and Privacy Policy.


    Copyright © 2023