What makes these keto soft pretzels so special is the inclusion of yeast. They are soft and chewy with a beautiful yeasty aroma of freshly baked bread and very low carb with just 2g net carbs.
Why makes this recipe so good
- Flavor: The addition of yeast to the recipe creates a slightly sour and yeasty flavor that is similar to that of traditional soft pretzels.
- Texture: Using yeast in the dough helps create a lighter and fluffier texture characteristic of traditional soft pretzels.
- Authenticity: Using yeast in the recipe helps create a more authentic soft pretzel experience that resembles traditional pretzels’ texture, flavor, and aroma.
- Low-carb and keto-friendly: Like other keto soft pretzel recipes, low-carb flour (almond flour) with no added sugar makes this recipe an excellent option for those following a low-carb or keto diet.
- Versatility: Keto soft pretzels can be enjoyed as a snack or served with dipping sauces like mustard or cheese sauce. They can also be used as a bread substitute for sandwiches or sliders.
This Keto Pretzels recipe makes 12 pretzels. 1 serving is one low-carb pretzel that has 2g net carbs.
Note: The keto soft pretzel dough is very sticky. It is easiest to roll the dough out on a plastic cutting board wearing food-safe gloves to prevent it from sticking to your hands.
You can make variations of our keto pretzels recipe, like these keto cinnamon pretzels that remind me a lot of hot cinnamon donuts.
Keto Pretzels Ingredients
The ingredients for Keto Soft Pretzels are readily available at most supermarkets, health food stores, or Amazon.
- Dried yeast. Yeast not only makes the pretzels fluffy but gives them a delicious aroma. Aroma is directly correlated to taste, its a game changer.
- Inulin. Helps the yeast rise. You can also use honey and allulose, but we haven’t tried it, so you’ll need to test the required amount.
- Warm water.
- Almond flour.
- Xanthum gum. It binds ingredients and gives the pretzels that chewy texture.
- Mozzarella cheese.
- Cream cheese.
- Eggs. Organic free-range eggs are best.
- Salted butter. We use grass-fed butter, but any salted butter will do.
- Pretzel Salt. Flaked sea salt can be substituted if you cannot find pretzel salt.
How to make the best keto soft pretzels
The best bit about making these soft pretzels is the aroma as they bake in the oven.
- Preheat oven to 200C/390F.
- Place the yeast, inulin, and warm water in a bowl. Mix well and set aside to proof for 5 minutes.
- In a large mixing bowl, add the almond flour and xanthan gum. Mix well and set aside.
- Place a nonstick saucepan over medium-low heat and add the mozzarella and cream cheese. Keep a close eye on it as it melts, frequently stirring to prevent browning. Heat until the cheese is thick and pourable.
- Add the proofed yeast and melted cheese to the almond flour and mix for 1 minute before adding the eggs.
- Mix until a smooth and sticky dough has formed. I recommend putting on food-safe gloves and mixing by hand. Leave to sit for 5 minutes to rest.
- Split the dough into quarters, each into three pieces, so you have 12 balls. The dough is easiest to work with while it is warm and wearing food-safe gloves.
- Roll each ball into a long skinny log and twist it into a pretzel shape. Place on a lined cookie sheet and give a little space with the side as the pretzels will rise.
- Brush the pretzels with butter and sprinkle with pretzel salt.
- Bake in the oven for 12-15 minutes.
- When the pretzels are golden brown, remove them from the oven. Don’t burn your fingers trying to eat them immediately.
- Leave them to cool for 5 minutes before enjoying them.
Keto Soft Pretzels
These Keto Pretzels are soft and chewy with a beautiful yeasty aroma of freshly baked bread, plus they're very low carb with just 2g net carbs.
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Print Pin Share EmailServings: 12 serves
12Calories: 205kcal
Unit Conversion
Ingredients
- 2 teaspoons Dried Yeast
- 1 teaspoon Inulin
- 2 tablespoons Warm Water
- 5.5 ounces Almond Flour
- 2 teaspoons Xanthan Gum
- 11 ounces Mozzarella Cheese shredded
- 4 tablespoons Cream Cheese
- 2 large Eggs at room temperature
- 2 tablespoons Salted Butter melted
- 1 tablespoon Pretzel Salt flaked sea salt can be substituted
Instructions
- Preheat oven to 200C/390F.
- Place the yeast, inulin and warm water in a bowl. Mix well and set aside to proof for 5 minutes.2 teaspoons Dried Yeast, 1 teaspoon Inulin, 2 tablespoons Warm Water
- In a large mixing bowl, add the almond flour and xanthan gum. Mix well and set aside5.5 ounces Almond Flour, 2 teaspoons Xanthan Gum
- Place a nonstick saucepan over medium-low heat and add the mozzarella and cream cheese. Keep a close eye on it as it melt, stirring frequently to prevent browning. Heat until the cheese is thick and pourable.11 ounces Mozzarella Cheese, 4 tablespoons Cream Cheese
- Add the proofed yeast and melted cheese to the almond flour, mix for 1 minute before adding the eggs.2 large Eggs
- Mix until a smooth and sticky dough has formed. I recommend putting on food-safe gloves and mixing by hand. Leave to sit for 5 minutes to rest.
- Split the dough into quarters, and each quarter into 3 pieces, so that you have 12 balls. The dough is easiest to work with while it is warm and whilst wearing food-safe gloves.
- Roll each ball into a long skinny log and twist into a pretzel shape. Place on a lined cookie sheet and give a little space with side as the pretzels will rise.
- Brush the pretzels with the butter and sprinkle with pretzel salt.2 tablespoons Salted Butter, 1 tablespoon Pretzel Salt
- Bake in the oven for 12-15 minutes.
- When the pretzels are golden brown, remove them from the oven. Don’t burn your fingers trying to eat them immediately.
- Leave them to cool for 5 minutes before enjoying.
Video
Easy Keto Soft Pretzels Recipe – Low Carb German Bread with a Delicious Yeasty Aroma (2g Net Carbs)
Notes
TIPS: The keto soft pretzel dough is very sticky. It is easiest to roll the dough out on a plastic cutting board wearing food-safe gloves to prevent it from sticking to your hands.
Nutrition
Serving: 100g | Calories: 205kcal | Carbohydrates: 4g | Protein: 11g | Fat: 17g | Saturated Fat: 6g | Cholesterol: 62mg | Sodium: 804mg | Potassium: 57mg | Fiber: 2g | Sugar: 1g | Vitamin A: 344IU | Calcium: 168mg | Iron: 1mg
Made this recipe?Tag me at @myketokitchen
How To Store Pretzels
Store pretzels in the fridge for up to five days or freeze them for up to three months.
Pretzels can easily be refreshed. Just heat them in the oven for 5 minutes. Put the pretzels in a 170C/340F oven to crisp the outside and soften the inside. Alternatively, 30 seconds in the microwave if you like them soft.
Try our glazed pretzels if you’re looking for a sweet version of these keto pretzels. Our glazed pretzels taste like a low-carb donut.
Try these Low Carb Baked Recipes:
- Low Carb Chocolate Peanut Butter Cupcakes
- Low Carb Lemon and Poppy Seed Cupcakes
- Low Carb & Dairy Free Vanilla Coconut Friands
- Low Carb Chocolate Chip Muffins
Adjust the serving amounts above to make a larger batch of this Keto Pretzels recipe.
And if you don’t have a mixer with the dough hook attachment, what do you do?
Hi Lori,
You can mix and knead them by hand, just beware of the hot cheese!
Gerri
Hi Gerri! The recipe calls for 2 teaspoons dried yeast (approximately 1 sachet); however, I only have quick-rise yeast (it comes in a jar). It is an instant dried yeast. 2-1/4 tsp. equals one 1/4 oz. yeast packet. Would that work, and, if so, how much would I need to use? Just so you know, I am a novice when it comes to baking, but I am trying to learn. I hope you can help? Many thanks.
Hi LaWanda,
I would stick to the 2 teaspoons of yeast. The yeast is used for flavor in this recipe and doesn’t have much effect on making the pretzels rise. Goodluck with your baking endeavours.
Gerri
Thank you for this recipe! I love it. One question though – was there a reason you excluded the sodium bicarbonate water bath before baking? I think I’ll try it next time I make these to see if it gives a more authentic pretzel look and texture.
Thanks again
Hi David,
In my experience of making pretzels I’ve never used a bicarb water bath before baking them. I’d be interested to know if you find much difference when using the bicarb water bath. Please let us know how they turn out.
Gerri
I would like to make hot dog buns ,do you think I could do it with this dough
Hi Cherrie,
I think the recipe would make great buns. I would suggest dropping the temperature slightly and cooking to a little bit longer to ensure your buns are cooked through.
Gerri
How would I modify since I don’t have a stand mixer or dough hook? Thanks!
Hi Amy,
You can mix it the old fashioned way with a bit of elbow grease 🙂 When adding the cheese mixture into the other ingredients, mix with a spoon until it is mostly mixed through. Then, providing the cheese has cooled enough to handle, give it a good massage and knead with your hands until everything is combined.
Gerri
These are awesome! They have a real bread feel and taste. I also topped some with cinnamon/stevia/erythritol and some with garlic salt. I flattened some out to make buns for sandwhiches… I will definitely make this recipe again.
Hi Sandy,
Thank you for your kind words! Glad that you’ve enjoyed them.
Gerri
So I made these today, but didn’t have high hopes. I am pleased to say that they are delicious! I mean, they are SO GOOD!
Yay! Thanks for a great recipe!
Hi Traci,
Thank you for your kind words!
Gerri
We cannot use almond flour due to a nut allergy. Would you change anything if using coconut flour?
Hi Marci
I have been trying to find time to test a nut-free version for about 3 months now! Coconut flour is much, much drier than almond flour and using it 1:1 would not turn out well at all. If you are interested in experimenting, I would start with 1/3 cup of coconut flour and see how the dough comes together before adding more. If not, I will attempt to get around to testing the nut-free version this week, fingers crossed!
Gerri
Do you have any recommended substitutions for the xanthan gum? I know it helps things stick like gluten, but with the mozzarella I would think the dough would stick as is? Could psyllium husk powder work as an additional binding agent?
Hi Mary,
I have tested the recipe without the xanthum gum and it was a disaster. The pretzels don’t hold their shape and the texture was not bread-like at all.
I don’t think that the psyllium would have the same reaction, but if you’re interest in experimenting, please let us know your results. I hope this helps, somewhat.
Gerri
I used gelatin instead of xantham gum. My dough came out grainy (like cornmeal) and the cheese and batter didn’t mix well. They taste ok, but they aren’t pretty like the picture shows.
Hi Eponine,
The gelatin would have caused the grainy texture. Gelatin works great for cold set recipes but isn’t so great when it comes to baking. Xanthum gum is essential is getting the smooth and chewy bread-like texture.
Gerri
Where do I find Xanthum gum in the grocery store?
Hi Carol,
Depending on where you are in the world, you might be lucky enough to have a supermarket that stocks it. Otherwise, Amazon definitely sells it, and some specialty health food stores.
Gerri
Do you think this would work good for a pizza crust? It is a little similar to some other “fat” crusts out there.
Hi Gary,
I think it would make a great pizza base!
Gerri
These were amazing! Not only am I lazy but my daughter was super sticky so I just grazed my hands with butter and roll them into balls and then flatten them down a little bit and sprinkled on salt. Because I grazed my hands I didn’t need to add additional butter. Plan to use them as pretzel buns!
Oh my Lord! Auto correct! Goodness I wish I could edit!
Hi Michelle,
A great auto-correct there too. Your pretzel buns sound great!
Gerri
Life altering. Thank you so much!!
Thank you Leigh
Could I deep fry these??
Hi Caleb,
We haven’t tried it, but I think they’d turn out great. Let us know if you try it!
Gerri
What is the purpose of yeast in this recipe? Flavor? Will the yeast create any rise without added sugar?
Hi Cici,
The yeast is there purely for flavor, it will rise a little, but without sugar it has nothing to “eat” and won’t rise like a regular yeast dough.
Hope this helps
Gerri
Any way to make this dairy free?
Hi Amelia,
We haven’t tried to make a dairy-free version. If you know of a mozzarella substitute that acts similar to the melty, stretchy cheese, please let me know and I will source it and test it for you. I am yet to find anything dairy-free that has similar qualities to cheese, and that includes testing with different brands of vegan cheese. I’m sorry I can’t be more helpful.
Gerri
to use with hot dogs do I just shape the dough into hot dog bun shapes & bake same as pretzel shape??
Hi Marcia,
If you’re splitting the dough into the same portions and rolling each portion into a log the baking time should be the same. If you are splitting the dough into less portions, and making them thicker, then I would suggest dropping the oven temperature by 20C/70F and cooking them for around 5-15 minutes longer. I hope this helps.
Gerri
What type of mozzarella actually melts into a liquid? I just grabbed the low-moisture part-skim block from the grocery (didn’t see whole milk), and it just turns stringy and rubbery and refuses to blend into the flour mixture.
Hi Maria,
We only have full fat and light mozzarella cheese available in Australia, we use the full fat shredded mozzarella and it gives great results.
I hope this helps.
Gerri
LOVE LOVE LOVE this recipe!!! It’s been an absolute lifesaver for this recovering carb addict. I’ve also tweaked it slightly on occasion – replacing the Almond Flour with 1/4c Coconut Flour, increasing to 2 1/2 tsp Xanthum Gum, 3 eggs instead of 2, garlic salt instead of pretzel/rock salt, & adding a handful of roughly chopped pepperoni – baked the same time & heat, and dipped in sugar free pizza sauce/marinara sauce – Completely quenches my pizza craving! 🙂
Hi Megs,
What a great idea! Pizza Pretzels sound amazing 🙂
Gerri
The pizza idea is a great idea!! I’m gonna teri that next!
Hi, can I sub the gum for anything? Like glucomannan maybe? Thanks
Hi Mary,
I haven’t used glucomannan in this recipe to give you an accurate answer. I can tell you, though, that without the xanthum gum, the pretzels just flatten into hard lumps. Sorry I can’t be much more helpful.
Gerri
This seems like such a good recipe! However I’ve been trying to cut out dairy as well as carbs. Is the cheese necessary for the recipe or is it just for taste? And if it’s just for taste, will the taste be that fat off without it? Thanks!
Hi Bailey,
The cheese is really essential to create the body of the dough and give the “stretchy” texture. I have attempted to make a dairy-free version, but I’m yet to find a combination of ingredients that will replicate the texture and not crumble to pieces. Sorry I can’t be much of a help for you.
Gerri
Do you have the nutrition information for these?
Hi Sandi,
The nutritional information is in the recipe notes section at the base of the recipe card. If you can’t see it, you might be viewing our page through the “no frills” view. Just scroll to the bottom and hit “View Non-AMP” and you’ll be able to see the page in full 🙂
Gerri
This is the best low carb recipe ever! The pretzels were so delicious! You are a genius! Every bite was happiness in my mouth! Thank you for sharing your wonderful recipe. It is a true lifesaver for those of us trying to eat low car.
Oh Mary! Thank you for your lovely comment, you’ve brightened by day 🙂
Thank you Gerri! I made these a couple of days ago, and I literally almost started crying because I’ve never seen something so beautiful! Since now, every keto recipe I’ve made turned out ugly, I was so relieved to see something so beautiful and fluffy baking in my oven for the first time in weeks! They rose up just perfectly. Thank you for your help and your recipe. Me and my keto friends scarfed these down, and they work lovely as a hamburger bun!
Thank you Joanie for such a lovely compliment 🙂
Hello, Gerri! A couple questions if you don’t mind. First, the recipe didn’t say, but I am assuming the pretzels don’t rise? Just in the oven as they bake? And second, what is the difference between regular salt and pretzel salt? Could I use regular salt? Thanks so much! I was attracted to this recipe because it is the only one I’ve come across that used yeast. I can’t wait to try them!!
Hi Joanie,
They do rise in the oven. You can also sit them in a warm place to proof, but they won’t double like regular yeast dough – since there is no sugar for it to eat and rise.
Pretzel salt is a very coarse salt, halfway between rock salt and table salt. If you can’t get your hands on pretzel salt, try sea salt flakes. Regular fine or table salt will just dissolve into the dough.
I hope this helps 🙂
Gerri
I use Himalayan pink salt and use a course grind. Works great.
Hey!! Could I freeze them so I could eat them later?
Hi Steph,
You certainly can!
Gerri
I don’t think that I have a dough hook for my stand mixer. Is there any alternative?
Hi Shirley,
The paddle attachment also works well. I hope this helps.
Gerri
Just made this and have hubby and I ate (scarfed, inhaled actually) 2 right out of the oven. Sooooooo goooooood!! Thanks for the recipe!
Thank you for your kind words Barbara!
I have been craving pretzels the almond ones from auntie annes and might try them and add almonds on them.
What a great idea Cheyenne!
I’ve been dying to try this recipe. Two questions:
1) Could I substitute wheat gluten for the xanthan gum?
2) Could I break the dough into balls and freeze the uncooked dough – to thaw and cook at a later date?
Many thanks for this terrific recipe!
Hi Lynn,
I haven’t tested the recipe using wheat gluten, but I don’t see any reason as to why it wouldn’t work. Give it a try and let us know how it goes.
The cooked pretzels can be frozen, but I wouldn’t recommend freezing the raw dough.
Thank you for you kind words
Gerri
Just made these for the first time. So delicious! I’ve been craving pretzels for so long. Thank you for providing a low carb version!
Hi Salma,
Thank you for your kind words 🙂
Gerri
Geri, these are absolutely fantastic! I am surprising my husband with these tonight! I can wait to the look on his face! Thank you a fantastic recipe that sorts out my bread craving
Thank you for your kind words Tamzin 🙂
Okay, I’ll let you know, I’m going to make them tomorrow for Super Bowl. They look absolutely fabulous. Thanks for posting this for us foodies 🙂
We hope you enjoy them Diane, send a pic to us on our facebook page, we’d love to see them.
Matt
Hi, could you use the vita mix dry container to make the dough in? They look wonderful!
Hi Diane,
I have never used a Vitamix to make a dough before. I have done a quick online search and it appears that the dry container is designed to mix dough, all I can suggest is to give it a try. We’d love to know how it turns out 🙂
Gerri
How n ice that you have that interactive ingredient list so I can easily make half the recipe! I keep seeing these on a keto group and they look awesome. Thank you Gerri
Hi Carole,
Thank you for you kind words 🙂
Gerri
Made these 3 times now. It is now my go to “dough,” I’ve used it for little pizzas and for sandwiches. It is amazing thank you
Thank you Michelle 🙂
Gerri
The recipe notes doesn’t come up as a link for me. I’ve looked everywhere else for the nutrition facts. What are the carbs?
Hi Carla,
You are probably viewing the recipe in the Google AMP version of the webpage. Google has designed it to serve webpages faster, but it also strips dynamic elements from the pages also, including our nutritional data. We put a note in the AMP versions so that if people want the nutritional data they can click the link at the bottom of the page to view the Non-Amp Version.
Sorry about that we’d love to change it, but it’s beyond our control, thanks.
Gerri
Awesome recipe. Thanks for sharing. They are yummy.
Hi Dw,
Thank you 🙂
Gerri
I don’t have a stand mixer, would a bread machine work?
Hi Beth,
I can’t be sure as to whether a bread machine would work (I’ve never used one). You can mix and knead by hand, just be careful with the hot cheese. Keep kneading until you have a smooth and slightly sticky dough, and everything is fully combined 🙂
Hope this helps!
Gerri
Wondering if anyone has tried to make a bun out of this recipe? Do you think it would work? I’m thinking a flat one for burgers or crack chicken … more for my keto kids than myself. They eat bunless burgers, but I made these to eat with leek/cauliflower soup the other night & they both loved them & I know they sometimes miss the bun on the burger. This is the only bread substitute they’ve both liked, so wondering if I can change it’s shape for different applications … guess I’ll give it a go & see what happens!!
Hi Inge,
I think making a bun would work well. Someone on reddit recently made Ham and Cheese Rolls, with the ham and cheese baked inside the pretzel dough, and the photos looked great. I’d love to see how your rolls turn out 🙂
Gerri
Do you think I could increase the cream cheese and decrease the mozzarella?
Hi Toni,
I don’t recommend it, the mozzarella provides the structure of the dough. If you add more cream cheese, your dough will be wet and sticky and I’m not even sure if the pretzels will form. Hope that helps.
I know it’s hard to say but beside the net carb, do you have any other nutritional values?
Hi Lindsey,
We provide a full nutritional breakdown in the “Recipe Notes” section of the recipe card. You should be able to find it just a short scroll upwards from the comments 🙂 Hope this helps
Gerri
How do you store them after they are baked? I put mine in a zip lock bag, but not sure if they should go in the fridge?
Hi Stef,
Ours never last longer than 2 days! I’ve wrapped them in cling film and stored them on the counter overnight, any longer and I would suggest storing them in the fridge and microwave, toasting or baking to reheat.
Hope this helps
Gerri
I can’t wait to make these! One question though, do you use part skim mozzarella or whole milk kind? I have blocks of both kinds and not sure which I should use! (both are the low moisture variety.)
Hi Sarah,
We use the whole milk mozzarella, the higher fat the better 🙂
Gerri
I’ve made it with both. Low moisture worked better for me.
These were pretty good. I mixed a little cinnamon and stevia and dipped a warm one in. Delish! They do need to be warm and can use a little sweetness. I just made a batch with 5 tsp Truvia no cal sweetener. I’m going to keep playing with the recipe for my taste. Thanks for a great start!
Hi MV,
Love your twist on making them sweet. I’ll have to give them a try!
Gerri
Ohh.. I love that comment about using yeast mainly for taste. that’s BRILLIANT! Thanks.
Hi Kylie,
Thank you for your kind words 🙂
Gerri
any idea if they would still turn out without the xantham gum?
Hi Steph,
We haven’t tried making them without the xanthum gum. Xanthum gum works as a replacement for gluten, which gives that soft and chewy texture. Let us know how they go without it if you do try it 🙂
Gerri
I thought yeast needed sugar to work? I can’t wait to try these!!
Hi Kim,
You’re right there, yeast loves sugar! We initially added the yeast for the flavor, but it does makes the dough beautifully fluffy.
Let us know how you go 🙂
Gerri
I have made this recipe twice now; the second time I added just a pinch of erythritol to the water and yeast. It definitely made it bubble up a little and added just a tad more leavening to the pretzel without making it sweet. I think I might try it again without the salt on top but add some cinnamon and erythritol sprinkled on top. I will probably add about two teaspoons of erythritol to the dough.
Hi Karen,
I’ll have to try adding erythritol to my next batch and see how they turn out!
Sweet pretzels are a great idea. We have a recipe for Glazed Pretzels that taste just like cinnamon donut.
Gerri
What if i dont have a stand mixer
H Shahneen,
You can make the mixture by hand, it needs to be kneaded to ensure all the ingredients are combined. Be very careful when handling the hot cheese.
I hope this helps.
Gerri
I made this recipe tonight and I’m a fan! Instead of just pretzels though, I made pretzel dogs by just wrapping the dough all around the hotdog. They were so good but the dog kept sliding out of the pretzel! So I pulled off the bottom of the pretzel and turned them into little hotdog buns. Maybe next time I’ll just drape the dough over a dowel rod while baking so that I can use the delicious pretzels as buns rather than picking them apart after the fact.
Thank you for posting this!
Hi Dianne, They sound amazing! I’ll have to try your pretzel dog version 🙂
Gerri
I made these today and they are DELICIOUS. I just ate one and am eyeing my pan debating whether I should eat a second… Or third! I mad e a half a batch and I am glad that I did. I don’t think my self control would last if there were 12 around! Thank you for this delicious recipe 🙂
Only ONE net carb? Yes please. I was an obsessive baker before going keto and this gives me hope that that will not have to end! I’m imagining these cut in half and made into sandwiches. Yum! I think I will make these this week!!
Hi Kaitlin, Great to hear! Let us know how they go 🙂
Gerri