Keto Pretzels – 1g Net Carb Keto Soft Pretzels

Delicious and easy keto pretzels that you can make at home. Soft and chewy pretzels made with Australian lupin flour and only 1g net carbs per pretzel!
Before jumping to the recipe please note that the below information contains HOT TIPS for this recipe. We try and answer all your questions to guarantee a perfect keto recipe every time.

I have always had a thing for soft pretzels, so it made sense to create a keto pretzels recipe. These really do hit the spot and are so easy to make.

This recipe takes less than 15 minutes to prepare. Once rolled just let the yeast do its thing and then bake. Trust me you will make not make these just the once.

Why We Love This Recipe

I love this recipe because it is super easy to make. It can also be made in advance and is freezer-friendly. Plus, one of the biggest things for me with any recipe is versatility.

If you had soft pretzels before changing to the keto lifestyle then you know they come in all different flavours. My low carb pretzel recipe is so versatile. You can make them any flavour you want. Think “apple” cinnamon keto soft pretzels, parmesan and onion flakes, even Vegemite and cheese. You are only limited by your imagination for soft pretzel options.

This is also one of my favourite lupin flour recipes as well.

I am a big fan of lupin flour for its low carb, high fibre and high protein. These pretzels made per the recipe are only 1g net carbs thanks to lupin flour.

The Ingredients

All the ingredients for Keto Soft Pretzels on a white background.

As you can see all the ingredients are pretty standard for a keto pantry. Please scroll to the recipe card below for the full recipe for the pretzel recipe and amounts of the ingredients.

Lupin Flour is a high protein, high fibre low carb flour. I use Lupins For Life protein flour in this recipe.

Lupin gives one of the best textures in low carb baking, in my opinion. You can learn a lot about lupin flour via searching on Google and you will note that we have a growing number of lupin flour recipes on the website. Lupin is a legume and if you do have a peanut allergy cannot be consumed. The lupin flour can be replaced with almond meal or a 50/50 blend of sun flour/pepita meal.

Inulin – is a prebiotic that works to activate yeast in keto baking recipes. Sugar alcohols do not activate yeast so this is a great ingredient to have for low carb baking and/or keto yoghurt.

Baking powder – I always use double acting gluten free baking powder. It is not bitter and helps with rising action when the liquid is added as well as baking.

Eggs – I always use free range room temperature eggs.

Step by Step Instructions

Step 1. Mix the yeast, inulin and warm water together. Cover and leave in a warm place. Melt the mozzarella.

Step 2. Add the baking powder, activated yeast and egg and mix until it is light and foamy.

Step 3. Add the remaining dry ingredients

Step 4. Mix the pretzel dough until it is smooth and no longer sticky. If making the keto pretzels with a Thermomix or Magimix use the dough setting and knead for 2 minutes.

Step 5. Cut the dough into 6 equal pieces. Roll each piece into a long thin sausage.

Step 6. Bring the two ends of the long sausage into the centre and twist around each other twice and press onto the dough at the top. Cover and allow to prove for 1 hour. Baste with egg yolk and season with Everything But the Bagel Seasoning. Bake until golden and cooked through.

A soft keto pretzel in front of a cooling rack.

How to Make A Pretzel

Want to know how easy it is to make your own keto soft pretzels? Then watch me make them in this very quick “how to roll a pretzel” video.

FAQs and Hot Tips

Are Pretzels keto friendly?

The ones you buy in shops are not keto friendly at all. This recipe is for keto pretzels is a great option to satisfy even the biggest of cravings.

How many carbs in a soft pretzel?

This keto soft pretzel recipe is only 1g net carbs per pretzel using lupin flour.

Can I use substitute the lupin flour with something else?

Yes. You can use the same quantity of almond flour, or a 50/50 of sun flour/pepita meal or hemp flour if preferred.

Can I freeze pretzel dough?

Yes, you can. You can freeze before baking or freeze the pretzels after baking.

Can I add a flavour?

Add any herbs and spices you prefer. You can add a small amount of sweetener and sweet spices such as cinnamon, ginger and nutmeg for a sweet keto pretzel. sprinkle with brown sweetener instead of seasoning. Some of my favourite flavours are herb and garlic, Italian seasoning and jalapeño and goat cheese.

More Recipes I Know You Will Love

Love keto baking recipes, Thermomix recipes, lupin flour recipes or just my best keto recipes here are just a few of my favorites for you to check out, try today, or bookmark for another day soon.

  1. Keto Gozleme
  2. Keto Blueberry Muffins
  3. Keto Cereal Crunchy
  4. Keto Bagel Yeasted Chewy
  5. Keto Garlic Star Bread
  6. Good for the Soul Bread
  7. Keto Pita Bread
4 pretzels and a bag of lupin flour.

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A soft keto pretzel in front of a cooling rack.

Keto Pretzel – 1g Net Carbs

These Keto Pretzels are so simple to make. Deliciously salty, chewy and moreish.
5 from 28 votes
Prep Time: 25 mins
Cook Time: 15 mins
Proving time: 1 hr
Total Time: 1 hr 30 mins
Course: Bread, keto bread
Cuisine: American, Australian Keto
Diet: Gluten Free
Recipe Category: Low Carb
Calories: 279kcal
Author: Megan Ellam
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Servings: 6 bagels
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Equipment

  • oven
  • Thermomix or Magimix (optional)

Ingredients

  • 2 teaspoons instant yeast (7g)
  • 1 teaspoon inulin (2g)or sugar
  • 1 tablespoon warm water
  • 250 g shredded mozzarella or whole mozzarella cut into chunks
  • 65 g cream cheese
  • 1.5 tbsp baking powder
  • 1 tsp xanthan gum
  • 2 eggs
  • 150 g lupin flour or almond meal
  • pinch salt

TOPPING

Instructions

CONVENTIONAL METHOD

  • Mix together warm water, inulin and yeast in a small bowl and cover with cling film and a towel (or silicone mat) to keep warm. Transfer to a nice warm spot until yeast activates and is foamy (15-20 mins).
  • Place cheese and cream cheese into a large microwave-safe mixing bowl. Microwave on high for 2 minutes.
  • Add eggs and baking powder; mix to combine.
  • Mix through the remaining ingredients. Transfer dough to a silicone mat and knead for 1-2 minutes.
  • Roll dough into a ball until it is no longer sticky. Cut into 6 equal pieces. Roll each piece into a ball then roll out into a long even sausage (see video). Twist into a pretzel shape by bringing each end of the sausage together in the middle and twisting twice and pressing gently onto the top arch of the pretzel. Transfer pretzels to a lined baking tray. Cover with a silicone mat and allow to rest in a warm place for 1 hour.
  • Preheat oven to 170°C.
  • Baste with egg yolk and season. Bake pretzels for 15-20 minutes or until lightly golden and cooked through.

THERMAL METHOD

  • Mix together warm water, inulin and yeast in a small bowl and cover with cling film and a towel (or silicone mat) to keep warm. Transfer to a nice warm spot until yeast activates and is foamy (15-20 mins).
  • Add cheese and cream cheese to mixer. Chop 5 sec/speed 5. Scrape down the sides of bowl. Melt the cheese 3 min/90°C/speed 3.
  • Add eggs and baking powder; mix 15 sec/speed 3. Scrape down sides of bowl.
  • Add remaining ingredients; mix 30 sec/speed 3. Then knead 2 min/dough setting. Transfer dough to a silicone mat.
  • Roll dough into a ball until it is no longer sticky. Cut into 6 equal pieces. Roll each piece into a ball then roll out into a long even sausage (see video). Twist into a pretzel shape by bringing each end of the sausage together in the middle and twisting twice and pressing gently onto the top arch of the pretzel. Transfer pretzels to a lined baking tray. Cover with a silicone mat and allow to rest in a warm place for 1 hour.
  • Preheat oven to 170°C.
  • Baste with egg yolk and season. Bake pretzels for 15-20 minutes or until lightly golden and cooked through.

Notes

STORAGE 
  • Pretzels can be stored in the fridge for up to one week. Alternatively, freeze in a ziplock bag.
INGREDIENTS
  • Instant yeast is available from the supermarket. 
  • Inulin is used to activate the yeast. It is a prebiotic available from health food shops or online. Use the link within the recipe to order online. Sugar alcohols do not activate yeast. If you do not have inulin you will need to use sugar or honey to activate the yeast. The carbs will be consumed by the yeast.
  • The baking powder used is a double-acting gluten free and aluminium free brand. Double-acting baking powder begins forcing the rise of baked goods when liquid is added and when baking.
  • Lupin flour is a gluten free, high protein and high fibre. It is also low GI and GMO free. I use Lupins For Life lupin flour and products. I find the flour slgihtly sweet and perfect for baking. 
Oven temperatures are for a fan-forced oven.

Nutrition

Serving: 1pretzel | Calories: 279kcal | Carbohydrates: 11g | Protein: 23g | Fat: 18g | Saturated Fat: 1g | Trans Fat: 1g | Cholesterol: 82mg | Sodium: 48mg | Potassium: 332mg | Fiber: 10g | Sugar: 1g | Vitamin A: 119IU | Calcium: 32mg | Iron: 1mg | Magnesium: 3mg | Net Carbs: 1g
Tried this recipe?Mention @meganellam or tag #madcreations!

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    4 Comments

  • Lynda says:

    5 stars
    Wow is all I can say. I tried pretzels in the USA and I think these taste better and are a keto version which is a bonus. I tried the pretzels with Lupin Flour and they are light and have a great flavour. I loved the video which helps with shaping the pretzels.
    This is an awesome recipe. Do yourself a favour and make it šŸ˜

  • Nerida Jelinek says:

    Hey Megan, just confirming, is it 1.5 tablespoons baking powder (tbsp)?? want to confirm before I bake them this w/end.

    thank you

  • Nerida Jelinek says:

    Hi Megan, would just like to confirm the amount of baking powder: is it 1.5 tbsp (tablespoons), want to make this w/end.
    Thank you
    Nerida

    • Megan Mad Creations Hub says:

      Hi Nerida, the amount is correct. You do however need to use a double acting aluminium free baking powder. A standard McKenzies brand is very bitter and not recommended.

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