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High-Protein High-Fiber Homemade Pretzels

A stack of golden-brown, freshly baked high-protein high-fiber pretzels topped with coarse salt on a white plate.
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Bake satisfying, nutritious pretzels packed with protein and fiber. This recipe uses whole grains and protein powder to create a healthier twist on a classic snack.

Ingredients

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  • 1 cup whole wheat flour
  • 1/2 cup vital wheat gluten
  • 1/4 cup unflavored whey protein powder
  • 2 tablespoons flaxseed meal
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1 teaspoon instant yeast
  • 1/2 cup warm water (about 105-115°F)
  • 1 tablespoon maple syrup or honey
  • 1 tablespoon olive oil
  • 1 egg white, lightly beaten (for wash)
  • Coarse sea salt, for topping

Instructions

  1. In a large bowl, whisk together the whole wheat flour, vital wheat gluten, protein powder, flaxseed meal, baking soda, salt, and yeast.
  2. In a separate small bowl, mix the warm water, maple syrup, and olive oil.
  3. Pour the wet ingredients into the dry ingredients. Mix until a shaggy dough forms, then turn out onto a lightly floured surface.
  4. Knead the dough for 5 to 7 minutes until it becomes smooth and elastic. If the dough is too sticky, add a small amount of extra whole wheat flour.
  5. Divide the dough into 8 equal pieces. Roll each piece into a long rope, about 20 inches long.
  6. Shape each rope into a traditional pretzel shape.
  7. Prepare a shallow baking dish with 1/2 cup of baking soda dissolved in 4 cups of boiling water. This creates the traditional pretzel bath.
  8. Carefully dip each pretzel into the baking soda bath for 30 seconds, turning once. Remove with a slotted spatula and place on a baking sheet lined with parchment paper.
  9. Brush the tops of the pretzels with the beaten egg white and sprinkle generously with coarse sea salt.
  10. Bake in a preheated oven at 425°F (220°C) for 12 to 15 minutes, or until deep golden brown.
  11. Let cool slightly on a wire rack before serving.

Notes

  • For a low carb high fiber pretzels variation, substitute half the whole wheat flour with almond flour, adjusting water slightly.
  • You can air fry these pretzels for a quicker cook time; place them in the air fryer basket and cook at 375°F for 8-10 minutes, checking frequently.
  • Use this recipe as a base for fitness friendly snacks by adding everything bagel seasoning after the egg wash.

Nutrition

Find it online: https://juliameal.com/high-protein-high-fiber-pretzels/