Keto Pretzels

Ingredients & Substitutions

Here I explain the best ingredients for my keto pretzel recipe, what each one does, and substitution options. For measurements, see the recipe card.

• Wholesome Yum Blanched Almond Flour – I highly recommend this for the best texture in these pretzels. It’s ground more finely than many brands, so the dough turns out smoother and less grainy. Almond meal won’t work well here, because it’s too coarse and can make the pretzels more crumbly.
• Yeast Mixture – I use active dry yeast with warm water and a small amount of coconut sugar. The sugar is there to feed the yeast, not to sweeten the dough, and that’s crucial to give these keto pretzels that classic soft pretzel flavor. Resist the urge to swap it with a sugar alternative, because it won’t work — the yeast won’t activate the same way. Don’t worry, these are still keto friendly, because the sugar is such a tiny amount and the yeast consumes most of it anyway!
• Mozzarella Cheese – Shredded mozzarella is the key component in this fathead dough. It creates the stretch and chew that makes these low carb pretzels taste much closer to classic soft pretzels. For best results, use low-moisture, part-skim mozzarella. I usually buy pre-shredded for convenience, but freshly shredded works too. Avoid fresh mozzarella, which has too much moisture and can make the dough too sticky.
• Cream Cheese – This makes the fathead dough smoother and easier to work with, while adding richness and softness. I recommend full-fat cream cheese. Cutting it into cubes helps it melt more evenly with the mozzarella.
• Eggs – These help bind the dough and give the pretzels structure. I don’t recommend replacing them here, because this dough is already delicate and sticky — any alternative will make it even more so.
• Baking Powder – Make sure it’s fresh for the best rise and texture. This helps the pretzels puff a little in the oven.
• Xanthan Gum – This is optional, but I highly recommend it for that classic soft pretzel texture. Without it, the low carb pretzels turn out softer and more bread-like instead of chewy.
• Coarse Pretzel Sea Salt – For sprinkling on top. Press it lightly into the dough before baking, so it sticks better.

How To Make Keto Pretzels

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card.

1. Bloom the yeast. In a medium bowl, stir together the warm water and coconut sugar, then stir in the yeast. Set it aside until the mixture is foamy and increased in volume. If it doesn’t foam, your water may have been too hot or the yeast may be expired.
2. Make the dough base. Meanwhile, add the almond flour, baking powder, xanthan gum, and eggs to a food processor. Once the yeast mixture is ready, pour it in and pulse until uniform.
3. Melt the cheese and finish the dough. In another medium bowl, combine the mozzarella and cream cheese. Heat in the microwave or in a double boiler on the stove until melted and smooth. Add the cheese mixture to the food processor and process until a uniform dough forms, scraping down the sides as needed. Look for stretchy and mixed together, not streaky with separate bits of melted cheese!
4. Chill the dough. Refrigerate until it’s firm enough to work with and not too sticky to shape. I usually find 15-30 minutes is the sweet spot, but if it still sticks to your hands even with oil (see next step!), chill it a little longer.
5. Divide the dough. Form the dough into a ball and divide it into 6 sections. I usually cut it like a pie, as shown below, but any way is fine as long as they are the same size.

6. Shape the pretzels. Using oiled hands, roll each section into a long, thin rope, then twist it into a pretzel shape by looping one end down across the bottom and repeating with the other end, crossing it over the first. Place onto a lined baking sheet, leaving space between each one because they puff and spread a bit.
7. Add salt and bake. Sprinkle the keto pretzels with coarse sea salt, pressing lightly to help it stick. Bake until they’re puffed and golden brown. They’ll be softest right out of the oven, but I like to let them cool for a few minutes so the texture sets up a little.

Meal Prep Options

• Bake ahead & store: These keto pretzels are best fresh, but they still reheat well. Store them in an airtight container in the fridge for 3-4 days.
• Make the dough ahead: You can prepare the low carb pretzel dough in advance and store it covered in the fridge for 1-2 days. When you’re ready, let it sit at room temperature for a few minutes if it feels too firm, then shape and bake.
• Freeze before baking: Shape the pretzels, place them on a parchment-lined baking sheet, and freeze until solid. Transfer to a freezer bag or container for up to 3 months. Bake from frozen, adding a few extra minutes as needed.
• Freeze after baking: This is my favorite option for convenience. Bake the keto soft pretzels as directed, let them cool, then wrap and freeze for up to 3 months. You can reheat them straight from frozen.
• How to reheat: For the best texture, warm the pretzels in the oven at 400 degrees F for about 6-7 minutes, until hot and soft again. The microwave also works, but makes them too soft.

Serving Ideas

Soft pretzels are all about the dipping, and you’ve got plenty of low carb options here. I usually serve them warm, but they’re also fun to use in a few other ways once they cool:

• Classic dips – My favorites are keto cheese sauce and sugar-free honey mustard (pictured above — or there’s another version in my Easy Keto Cookbook!).
• Game day pretzel bites – Instead of twisting full pretzels, cut the ropes into small pieces. You can bake them plain, or wrap them around hot dog pieces (like a mini pretzel version of my keto pigs in a blanket!).
• Pretzel sandwiches – Bake the dough as round buns instead of pretzels. They do take a bit longer to bake through. After cooling, cut them in half and and use them like soft pretzel buns. I like them with turkey, keto chicken salad, egg salad, or even smash burgers.
• Different toppings – Swap the coarse salt for everything seasoning, sesame seeds, garlic parmesan, or poppy seeds. For a sweet “cinnamon sugar” version, skip the salt and add cinnamon mixed with Besti after baking.