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These Healthy Low Carb and Gluten Free Soft Pretzels are so soft and delicious, you'll never believe they're sugar free, high protein, and high in fiber! -- Healthy Dessert Recipes with sugar free, low calorie, low fat, high protein, gluten free, dairy free, and vegan options at the Desserts With Benefits Blog (www.DessertsWithBenefits.com)
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Healthy Gluten Free Soft Pretzels

Servings: 8 Pretzels
Prep Time: 45 minutes
Cook Time: 25 minutes
Total Time: 1 hour 45 minutes
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.

Ingredients

  • 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

Instructions

  • In a small bowl, whisk together the psyllium and yeast.
  • 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.
  • 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.
  • Shape the dough into a ball and cover the bowl with plastic wrap. Place the bowl in a warm area for 1 hour.
  • Preheat the oven to 350 degrees Fahrenheit and line two cookie sheets with Silpats or parchment paper.
  • 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.
  • 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!

Recipe Notes

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.
Course: Breakfast, Snacks
Cuisine: Bread & Muffins