Low-Carb & Keto Pretzels | KetoDiet Blog




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I didn’t think that I was going to be able to pull this keto recipe off.

I mean, a pretzel has to be crispy on the outside and soft and chewy in the middle, right? How was that going to work for low-carb?

With patience and persistence, my friends… I’ll tell you that when I finally nailed this recipe, I nearly ate the whole tray, they awe THAT good!

It’s made with a similar grain-free dough that we used for our keto Panini with the addition of xanthan gum. A note, so that you don’t get as frustrated as I did; the addition of xanthan gum makes this fat head dough feel completely different when you are working it.

Don’t panic! This grain-free and keto dough is supposed to feel firmer and almost crumblier. Just keep shaping them the best you can. If you need to, warm them for 5 seconds in the microwave to make them a bit more pliable. Enjoy!

Hands-on Overall

Nutritional values (per serving, 1 pretzel)

Net carbs2.3 grams

Protein7.3 grams

Fat12.8 grams

Calories154 kcal

Calories from carbs 6%, protein 19%, fat 75%

Total carbs3.9 gramsFiber1.6 gramsSugars1 gramsSaturated fat4.1 gramsSodium418 mg(18% RDA)Magnesium39 mg(10% RDA)Potassium123 mg(6% EMR)

Ingredients (makes 12 pretzels)

  • 1 3/4 cups shredded low-moisture mozzarella cheese (200 g/ 7 oz)
  • 1 1/2 cups almond flour (150 g/ 5.3 oz)
  • 1 heaped tbsp cream cheese (30 g/ 1.1 oz)
  • 2 tsp gluten-free baking powder
  • 1 large egg
  • 2 tsp xanthan gum
  • 1 tsp salt
  • 2 tbsp unsalted butter (28 g/ 1 oz)
  • additional coarse salt

Instructions

  1. Preheat oven to 200 °C/ 400 °F (fan assisted), or 220 °C/ 425 °F (conventional).
    Low-Carb & Keto Pretzels
  2. Place the mozzarella and cram cheese in a microwave safe bowl and heat on high for 1 minute.
  3. Remove and stir and then heat in 30 second bursts until the cheese is melted and smooth.
    Low-Carb & Keto Pretzels
  4. Place the dry ingredients in a bowl and stir to combine. Add the egg and the dry ingredients into the mixing bowl and mix with the mozzarella mixture until a smooth dough forms.
  5. Cut into 12 even pieces (about 32 g/ 1.1 oz each).
    Low-Carb & Keto Pretzels
  6. Roll them into a rope shape, then overlap the ends to form a pretzel. Continue until they’re all done.
  7. Melt the butter and brush the tops of each pretzel. Sprinkle with coarse salt.
    Low-Carb & Keto Pretzels
  8. Bake for 15 minutes. Eat while warm, dipped in mustard (you can even make your own mustard — it’s delicious!
    Low-Carb & Keto Pretzels
  9. Store, in an airtight container, in the pantry for up to five days.
    Low-Carb & Keto Pretzels

Ingredient nutritional breakdown (per serving, 1 pretzel)

Net carbs Protein Fat Calories
Mozzarella cheese (low moisture, for pizza)
0.9 g 3.9 g 3.3 g 49 kcal
Almond flour (blanched ground almonds, almond meal)
1.1 g 2.7 g 6.6 g 74 kcal
Cream cheese, soft (full-fat)
0.1 g 0.2 g 0.7 g 6 kcal
Baking powder, gluten-free
0.2 g 0 g 0 g 1 kcal
Eggs, free-range or organic
0 g 0.5 g 0.4 g 6 kcal
Xanthan gum, thickening agent
0 g 0 g 0 g 1 kcal
Salt, sea salt
0 g 0 g 0 g 0 kcal
Butter, unsalted, grass-fed
0 g 0 g 1.9 g 17 kcal
Total per serving, 1 pretzel
2.3 g 7.3 g 12.8 g 154 kcal

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