These Keto Pretzels are so simple to make. Deliciously salty, chewy and moreish. Roll up your sleeves and get ready to twist and shout (with joy, of course) and make these incredible low carb soft pretzels today! I know you are going to love them!
A soft keto pretzel with a big bite out of it.

Low Carb Keto Pretzels

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.

Related Recipes: Crunchy Keto Cereal / Keto Bagels

What You Will Love about this Recipe


  • EASY – these low carb pretzels are 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.
  • VERSATILE – make them as plain soft keto keto pretzels or add extra flavors. Try sweet pretzels with cinnamon sugar or glazed, or with jalapenos and cheese for Mexican pretzels. Yum!
  • NOT FRIED – they are baked not fried. Bake in the oven or air fryer.

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. Dont have lupin flour? No worries. Make fathead dough pretzels instead.

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.

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 freeze pretzel dough?

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

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

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A close up pic of a soft keto pretzel.

Keto Pretzels Recipe

These Keto Pretzels are so simple to make. Deliciously salty, chewy and moreish. Roll up your sleeves and get ready to twist and shout (with joy, of course) and make these incredible low carb soft pretzels today! I know you are going to love them!
5 from 1 vote
Prep Time: 25 minutes
Cook Time: 15 minutes
Total Time: 40 minutes
Course: Bread, keto bread
Cuisine: America, Australian Keto
Diet: Diabetic, Gluten Free
Recipe Category: Low Carb
Calories: 212kcal
Author: Megan Ellam
Servings: 6 Bagels
Tap or hover over number to scale ingredients
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Ingredients 

  • 2 teaspoons (2 teaspoons) instant yeast 7g
  • 1 teaspoon (1 teaspoon) inulin 2gor sugar
  • 1 tablespoon (1 tablespoon) warm water
  • 250 g (9 oz) shredded mozzarella or whole mozzarella cut into chunks
  • 65 g (4 ½ tbsp) cream cheese
  • 1.5 tbsp (1 ½ tbsp) baking powder
  • 1 tsp (1 tsp) xanthan gum
  • 2 (2) eggs
  • 150 g (1 ⅕ cups) lupin flour or almond meal
  • pinch (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 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 fan/190°C static/375°F.
  • 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 fan/190°C static/375°F.
  • Baste with egg yolk and season. Bake pretzels for 15-20 minutes or until lightly golden and cooked through.

Video

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.

Your Own Notes

Nutrition

Serving: 1Serve | Calories: 212kcal | Carbohydrates: 5g | Protein: 14g | Fat: 15g | Saturated Fat: 8g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 0.01g | Cholesterol: 126mg | Sodium: 346mg | Potassium: 419mg | Fiber: 2g | Sugar: 1g | Vitamin A: 546IU | Vitamin C: 0.01mg | Calcium: 364mg | Iron: 1mg | Magnesium: 15mg | Net Carbs: 3g
Tried this recipe?Mention @meganellam or tag #madcreations!

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6 responses to “Easy Keto Pretzels Recipe”

  1. Marilyn

    If I use almond flour, is it just as good in texture or is lupin flour best? Have you made the pretzels with almond flour?
    Thanks

    1. Megan Mad Creations Hub

      Almond flour will still work fine.

  2. Nerida Jelinek

    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

    1. Megan Mad Creations Hub

      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.

  3. Nerida Jelinek

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

    thank you

  4. Lynda

    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 😍

5 from 1 vote

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