For those following a ketogenic or low-carb diet, the desire for familiar snacks can be a challenge. Traditional pretzels, with their high carbohydrate content, are typically off-limits. However, with a little creativity and the right ingredients, it's entirely possible to enjoy a satisfying pretzel experience without derailing your dietary goals. This article explores keto-friendly pretzel alternatives, both store-bought and homemade, offering solutions for those craving a salty, crunchy treat.
The Problem with Traditional Pretzels
Traditional pretzels are a salty snack that is high in carbohydrates. If you're following a low-carb diet but crave something like pretzels, you should not eat traditional pretzels.
Store-Bought Keto Pretzel Options
When time is short or you prefer the convenience of pre-made snacks, several brands offer low-carb pretzel alternatives:
- BeyondTwistz: This company makes a crunchy, tasty pretzel that is low in carbohydrates and big on taste. If you are gluten-free, be warned this product does contain wheat.
- WonderSlim Protein Pretzels: WonderSlim pretzels have 120 calories, 12 grams of protein and 7 net carbs in a serving.
Homemade Keto Pretzel Recipes
For those who enjoy cooking and want more control over ingredients, making keto pretzels at home is a rewarding option. Here are two approaches: soft pretzels using a mozzarella-based dough and crunchy pretzel sticks using pecan flour.
Soft Keto Pretzels
This recipe utilizes a "fathead" dough, a popular keto baking staple that combines mozzarella and cream cheese. 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.
Read also: Pretzels: A Healthy Snack?
Ingredients:
- Almond flour (use blanched almond flour, not almond meal)
- Baking powder
- Mozzarella cheese
- Cream cheese
- Eggs
- Salt
- Butter (for brushing)
- Coarse salt (for sprinkling)
Instructions:
- Preheat the oven to 200C/400F. Line a large baking sheet with parchment paper and set aside.
- In a large mixing bowl, combine the almond flour and baking powder and set aside.
- In a microwave safe bowl, add the shredded cheese with cream cheese and microwave until the cheese has melted. Whisk together.
- Transfer the cheese mixture into a food processor. Add the bowl of dry ingredients and two of the eggs and pulse until combined and a thick dough remains.
- Lightly oil your fingers then transfer the ball of dough onto a kitchen surface. Divide the dough into 8 portions. Roll out each one into a 10-inch hot dog shape. Cross each one into a pretzel shape and place on the lined tray.
- Whisk the remaining egg and brush it over the top of each pretzel. Sprinkle with the salt.
- Bake the pretzels for 10-12 minutes, or until golden brown.
- Remove the pretzels from the oven and serve immediately.
Tips for Soft Keto Pretzels:
- Work quickly with the melted cheese. If the dough seizes, warm it back up.
- These pretzels can be customized with various toppings, such as cinnamon sugar, jalapeno, roasted garlic and parmesan, or pepperoni.
Crunchy Keto Pretzel Sticks
For those craving a crunchy pretzel, this recipe uses pecan flour as a base. The primary ingredients is pecan nuts along with parmesan cheese and everything bagel spice to give them a kick of flavor. They are crunchy, salty and really, really flavorful.
Ingredients:
- Pecans
- Parmesan cheese
- Everything bagel spice
- Egg white
Instructions:
- Preheat oven to 375°F. Cover a rimmed baking sheet with parchment paper.
- Place the pecans in a food processor and chop until well ground but make sure it doesn’t start to look like a nut butter.
- Spoon the pecan mixture into a medium mixing bowl and add the parmesan cheese and everything bagel spice. Add the egg white to the dry ingredients and mix together to form a dough.
- Divide the pretzel dough into two equal pieces. Then place the dough portions on the silicone mat prepared baking sheet and the spray a piece of wax paper with nonstick cooking spray. Place the wax paper onto of the dough ball and roll out until the dough is thin - about ¼ - ⅛th inch thick.
- Using a knife or pizza cutter, cut through the dough to make your pretzels.
- Place in the preheated oven and bake for 12-15 minutes or until the edges start to turn brown. Let the baked pretzel pieces cool completely then place in an airtight container. I like to place mine in a baggie and store in the freezer so they keep longer.
Tips for Crunchy Keto Pretzel Sticks:
- If you don’t have any everything bagel spice you can make your own.
- Break apart the pretzels if I made them a bit thicker and wider as shown in the two pictures on the left below.
- Bake better if you have two smaller batches rather than one big batch as pictured on the left side below. The sides always get browner before the middle ones and you want to break them off and keep baking so it’s easier with the smaller surface area.
Other Salty Keto Snack Options
Beyond pretzels, several other readily available snacks can satisfy salty cravings on a keto diet:
- Pork Rinds: Another crunchy, salty snack are pork rinds. You can purchase them ready to snack or get the microwave version like these made by Lowrey’s.
- Nature Nate’s popcorn substitute: Nature Nate’s makes a popcorn substitute with popped sorghum that will help curb your salt and crunch craving.
Serving and Storage Suggestions
- Keto pretzels are delicious on their own or served with keto-friendly dips like mustard, cheese sauce, or guacamole.
- Store-bought pretzels should be stored according to the package instructions.
- Homemade pretzels can be stored in an airtight container at room temperature for a few days or frozen for longer storage.
Read also: Nutritional Benefits of Peanut Butter Pretzels
Read also: Sweet and Salty Keto
tags: #pretzels #keto #alternative