Keto Pretzels Recipe

5 from 1 vote

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!

Prep Time25

Cook Time15

Total Time40

Course: Bread, keto bread

Cuisine: America, Australian Keto

Diet: Diabetic, Gluten Free

Recipe Category: Low Carb

Servings: Bagels

Calories: 212kcal

Author: Megan Ellam

Equipment

Ingredients

2 teaspoons instant yeast 7g
1 teaspoon inulin 2gor 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

1 egg lightly beaten
2 tbsp Everything but the Bagel Seasoning or Sesame Seeds

Metric - US Customary

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.

Nutrition