Free Printable: Low Carb & Keto Food List

• How To Make Keto Pretzels
• Why Is There Sugar In My Low Carb Pretzels Recipe?!
• Tips & Tricks For Working With Fathead Dough
• Dipping Sauce For Keto Soft Pretzels
• Are Pretzels Keto Friendly?
• How To Store Low Carb Pretzels
• Can Keto Pretzel Dough Be Frozen?
• More Keto Fathead Dough Recipes
• Recommended Tools
• Keto Pretzels (Soft & Chewy) Recipe card
• Recipe Reviews

Are you ready for some keto snack recipes ?! Because I have a feeling that this low carb gluten-free keto soft pretzels recipe is about to become your new favorite.

Breads and baked goods are always the foods that I missed when going low carb. They are also the foods that are the most difficult to recreate in a low carb/keto way. But this gluten free soft pretzel recipe? You’ll forget you had anything to miss.

The great thing about fathead dough (which is what these low carb pretzels are made of) is that it has the chew of a flour-based dough. It’s also incredibly easy to mix together, which means keto soft pretzels are in your near, near future and that is a good thing.

How To Make Keto Pretzels

Ready to learn how to make the best gluten-free pretzels ever? Hint: they happen to be low carb, too. 😉

Proof the yeast

Let’s get that yeast started. Now, I don’t want you to be afraid of yeast. (Full disclosure, I was until these!)

Stir together just a tiny bit of coconut sugar and warm water, then stir in the yeast and let it sit for 10 minutes to proof. Don’t be afraid of the sugar – it will not be in the final product. (More on that below!)

TIP: Be sure to not use boiling water. It should be warm, but doesn’t need to be HOT.

The yeast is ready when it’s frothy and at least doubled in volume:

Melt The Cheeses

This step might be a little strange if you haven’t worked with mozzarella dough before. You can check out my fathead pizza crust post for more on that.

Microwave or use a double boiler to heat mozzarella and cream cheese together, until you can stir them to be super smooth:

Mix The Flours

Meanwhile, grab your food processor and mix together blanched almond flour, xanthan gum, baking powder, and eggs.

TIP: The xanthan gum is optional, but highly recommended for chewy pretzels. If you omit it, they will be more like a regular bread texture.

Form The Fathead Dough

When the yeast is ready, add it to the food processor and pulse. Add the melted cheeses and mix again. Look at the beautiful, fluffy dough you end up with:

I have more tips on working with fathead dough below!

Chill The Dough

Now, the dough will be super sticky so you’ll need to chill it for 15 to 20 minutes to be easy to work with.

How To Form Gluten-Free Soft Pretzels

When the dough is cool to the touch (but not frigid cold), take it out and preheat your oven.

Cover your hands in oil as you work with the dough, which will prevent sticking. Form a ball, flatten it a bit, then cut into 6 pieces, like a pie:

Grab one pieces, roll into a long log, and then you can form your keto soft pretzels. Make a U shape with your log, then fold one end over:

And then the other end:

Place your low carb pretzels onto a parchment lined baking sheet, sprinkle with some coarse sea salt, and bake until they are golden:

They’ll rise and expand as they bake, so keep that in mind! I didn’t care that mine ran together a bit, as they are easy to tear apart afterward. But, you can use a larger pan if you prefer them not to touch at all after rising.

Why Is There Sugar In My Low Carb Pretzels Recipe?!

Yes. There is a tiny amount of sugar listed in this keto soft pretzel recipe.

BUT, the sugar is really only used for the yeast.

For the yeast to bloom, it needs to feed on sugar. So it essentially consumes the sugar in order to activate itself.

Tips & Tricks For Working With Fathead Dough

Handling Sticky Fathead Dough

This is the most common issue. It gets worse if the temperature in your home is warm, or if your hands are very warm/hot. These tips can help with this:

1. Chill the dough. Popping the dough in the fridge for 30 minutes will make it less sticky.
2. Cover your hands in oil. This is my favorite trick. Wash your hands first if they are already sticky, then add a little oil (I like neutral avocado oil) and you can work with the fathead dough much more easily.
3. Make sure the dough is actually mixed well. The fathead dough is a lot more sticky before it’s completely uniform. If the cheese starts to solidify before the dough forms, you may need to reheat gently for a short time to soften it again. Don’t over heat to avoid cooking the egg. Once it’s warmer, knead and squeeze rapidly between your fingers to try to get it uniform. After that you can try tips 1 and 2 above before forming the bagels.

Using A Food Processor

When using a food processor, use either the dough blade or the S knife blade. When you add the cheese, push it down toward the blade to help the dough form.

I find that I now use my food processor more often when making fathead dough. However, when I do, using oiled hands or chilling the dough seems to be more important than when I did it by hand.

Dipping Sauce For Keto Soft Pretzels

Soft pretzels are usually served with either cheese sauce or honey mustard, which has carbs and sugar from the honey.

Don’t worry, I have you covered – just serve your keto soft pretzels with a sugar-free honey mustard dipping sauce. You can also find a version of the recipe in The Wholesome Yum Easy Keto Cookbook !

Are Pretzels Keto Friendly?

My pretzels are keto friendly! 🙂 Of course, most pretzels out there are not as they are made of refined white flour.

This healthy pretzel recipe is made with almond flour, eggs, and cheese. All low carb, keto-friendly ingredients.

How To Store Low Carb Pretzels

Once you make them, these easy keto pretzels will keep in an airtight container for 3-4 days.

There are also some other options for making it ahead of time…

1. Make the keto pretzel dough ahead. You can store the prepared dough in the fridge for up to a week, until you are ready to use it.
2. Bake the pretzels ahead. You can refrigerate them for up to a week. And bake whenever you’re ready to eat them.
3. Freeze keto soft pretzels or dough. See options for that below!

Can Keto Pretzel Dough Be Frozen?

Yes, you can freeze keto soft pretzel dough! There are two options:

1. Make the dough, form a ball, wrap tightly in plastic, and freeze it. When you want to use it, let it thaw completely and then roll out into the pretzel shape. You’ll just have to bake the pretzels.
2. Pre-bake the keto soft pretzels . I prefer this option for convenience – no thawing needed! Bake the pretzels as directed, wrap them, and store in the freezer. When you are ready to eat them, simply bake for about 6-7 minutes at 400 degrees, until hot.

More Keto Fathead Dough Recipes

• Keto Low Carb Bagels – Rated 4.91/5 stars!
• Keto Pizza Crust – Just 4 ingredients, with options for almond flour or coconut flour!
• Keto Fathead Crackers – Made with coconut flour.
• Keto Cinnamon Rolls – Pillowy soft with a cinnamon swirl and hint of brown sugar flavor.

Recommended Tools

• Food Processor – This one is the best and I’ve used it for years. It makes mixing up this almond flour soft pretzels dough incredibly fast and easy!
• Nonstick Baking Pan – These are the pan I use (and that you see all the time in pictures). They don’t stick and clean up incredibly well.
• White Porcelain Platter – Trust me, you’ll want to show off these gorgeous keto soft pretzels!

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 1 packet Active dry yeast (2 1/4 tsp) ▢
• 1/4 cup Water (lukewarm) ▢
• 1/2 tsp Coconut sugar (this will be consumed by the yeast and is required!) ▢
• 1 1/2 cups Wholesome Yum Blanched Almond Flour ▢
• 1 tbsp Baking powder ▢
• 1/4 tsp Xanthan gum (optional, for more chewy pretzels) ▢
• 2 large Eggs (beaten) ▢
• 3 cups Mozzarella cheese (shredded) ▢
• 2 oz Cream cheese (cubed) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. In a medium bowl, stir together the warm water and coconut sugar. Stir in the yeast and set aside for 10 minutes .
2. Meanwhile, place the almond flour, baking powder, xanthan gum (if using), and eggs into a food processor. When the yeast is done proofing and has increased in volume to 1/2 cup (118 mL), add it to the food processor and pulse until uniform.
3. In a 3rd medium bowl, combine the shredded mozzarella and cream cheese. Heat in the microwave, or in a double boiler on the stove, until melted. Stir until smooth and uniform.
4. Add the cheeses to the food processor, positioning the cheese over the blade. Process until a uniform dough forms, scraping the sides with a spatula if necessary.
5. Chill the dough in the fridge for 15-20 minutes, until it’s not too sticky to work with.
6. Preheat the oven to 400 degrees F (204 degrees C). Line a large baking sheet with parchment paper.
7. Using oiled hands, form a ball with the dough. Cut it into 6 sections, like a pie. Roll each section into a long, skinny log, about 18 inches (46 cm) long. Twist into a pretzel by taking one end of the pretzel and looping it around and down across the bottom, then repeat with the other end, crossing over the first one. Place onto the baking sheet. Repeat with the remaining dough sections.
8. Sprinkle coarse sea salt over the pretzels and press down lightly.
9. Bake for 10-12 minutes , until golden.

Did You Like It?

Leave a rating to help other readers (this also helps me continue to provide free recipes on my site), or get the recipe sent to your inbox.

Maya’s Recipe Notes

Serving size : 1 pretzel

Want more help and tips on working with the fathead dough used in this recipe? Check my tips in my fathead pizza post .

📖 Want more recipes like this? Find this one and many more in my in Easy Keto Cookbook here !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Low Carb Keto Pretzels Recipe

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Keto Pretzels (Soft & Chewy)

These easy low carb keto pretzels are pillowy soft and chewy! Make them with simple ingredients like almond flour, eggs, cheese, and yeast.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/low-carb-gluten-free-keto-soft-pretzels-recipe/

Ingredients

• 1 packet Active dry yeast (2 1/4 tsp)
• 1/4 cup Water (lukewarm)
• 1/2 tsp Coconut sugar (this will be consumed by the yeast and is required!)
• 1 1/2 cups Wholesome Yum Blanched Almond Flour
• 1 tbsp Baking powder
• 1/4 tsp Xanthan gum (optional, for more chewy pretzels)
• 2 large Eggs (beaten)
• 3 cups Mozzarella cheese (shredded)
• 2 oz Cream cheese (cubed)

Instructions

1. In a medium bowl, stir together the warm water and coconut sugar. Stir in the yeast and set aside for 10 minutes .
2. Meanwhile, place the almond flour, baking powder, xanthan gum (if using), and eggs into a food processor. When the yeast is done proofing and has increased in volume to 1/2 cup (118 mL), add it to the food processor and pulse until uniform.
3. In a 3rd medium bowl, combine the shredded mozzarella and cream cheese. Heat in the microwave, or in a double boiler on the stove, until melted. Stir until smooth and uniform.
4. Add the cheeses to the food processor, positioning the cheese over the blade. Process until a uniform dough forms, scraping the sides with a spatula if necessary.
5. Chill the dough in the fridge for 15-20 minutes, until it’s not too sticky to work with.
6. Preheat the oven to 400 degrees F (204 degrees C). Line a large baking sheet with parchment paper.
7. Using oiled hands, form a ball with the dough. Cut it into 6 sections, like a pie. Roll each section into a long, skinny log, about 18 inches (46 cm) long. Twist into a pretzel by taking one end of the pretzel and looping it around and down across the bottom, then repeat with the other end, crossing over the first one. Place onto the baking sheet. Repeat with the remaining dough sections.
8. Sprinkle coarse sea salt over the pretzels and press down lightly.
9. Bake for 10-12 minutes , until golden.

Maya’s Recipe Notes

Serving size : 1 pretzel

Want more help and tips on working with the fathead dough used in this recipe? Check my tips in my fathead pizza post .

📖 Want more recipes like this? Find this one and many more in my in Easy Keto Cookbook here !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)

Free Printable: Low Carb & Keto Food List

• How To Make Keto Pretzels
• Why Is There Sugar In My Low Carb Pretzels Recipe?!
• Tips & Tricks For Working With Fathead Dough
• Dipping Sauce For Keto Soft Pretzels
• Are Pretzels Keto Friendly?
• How To Store Low Carb Pretzels
• Can Keto Pretzel Dough Be Frozen?
• More Keto Fathead Dough Recipes
• Recommended Tools
• Keto Pretzels (Soft & Chewy) Recipe card
• Recipe Reviews

Are you ready for some keto snack recipes ?! Because I have a feeling that this low carb gluten-free keto soft pretzels recipe is about to become your new favorite.

Breads and baked goods are always the foods that I missed when going low carb. They are also the foods that are the most difficult to recreate in a low carb/keto way. But this gluten free soft pretzel recipe? You’ll forget you had anything to miss.

The great thing about fathead dough (which is what these low carb pretzels are made of) is that it has the chew of a flour-based dough. It’s also incredibly easy to mix together, which means keto soft pretzels are in your near, near future and that is a good thing.

How To Make Keto Pretzels

Ready to learn how to make the best gluten-free pretzels ever? Hint: they happen to be low carb, too. 😉

Proof the yeast

Let’s get that yeast started. Now, I don’t want you to be afraid of yeast. (Full disclosure, I was until these!)

Stir together just a tiny bit of coconut sugar and warm water, then stir in the yeast and let it sit for 10 minutes to proof. Don’t be afraid of the sugar – it will not be in the final product. (More on that below!)

TIP: Be sure to not use boiling water. It should be warm, but doesn’t need to be HOT.

The yeast is ready when it’s frothy and at least doubled in volume:

Melt The Cheeses

This step might be a little strange if you haven’t worked with mozzarella dough before. You can check out my fathead pizza crust post for more on that.

Microwave or use a double boiler to heat mozzarella and cream cheese together, until you can stir them to be super smooth:

Mix The Flours

Meanwhile, grab your food processor and mix together blanched almond flour, xanthan gum, baking powder, and eggs.

TIP: The xanthan gum is optional, but highly recommended for chewy pretzels. If you omit it, they will be more like a regular bread texture.

Form The Fathead Dough

When the yeast is ready, add it to the food processor and pulse. Add the melted cheeses and mix again. Look at the beautiful, fluffy dough you end up with:

I have more tips on working with fathead dough below!

Chill The Dough

Now, the dough will be super sticky so you’ll need to chill it for 15 to 20 minutes to be easy to work with.

How To Form Gluten-Free Soft Pretzels

When the dough is cool to the touch (but not frigid cold), take it out and preheat your oven.

Cover your hands in oil as you work with the dough, which will prevent sticking. Form a ball, flatten it a bit, then cut into 6 pieces, like a pie:

Grab one pieces, roll into a long log, and then you can form your keto soft pretzels. Make a U shape with your log, then fold one end over:

And then the other end:

Place your low carb pretzels onto a parchment lined baking sheet, sprinkle with some coarse sea salt, and bake until they are golden:

They’ll rise and expand as they bake, so keep that in mind! I didn’t care that mine ran together a bit, as they are easy to tear apart afterward. But, you can use a larger pan if you prefer them not to touch at all after rising.

Why Is There Sugar In My Low Carb Pretzels Recipe?!

Yes. There is a tiny amount of sugar listed in this keto soft pretzel recipe.

BUT, the sugar is really only used for the yeast.

For the yeast to bloom, it needs to feed on sugar. So it essentially consumes the sugar in order to activate itself.

Tips & Tricks For Working With Fathead Dough

Handling Sticky Fathead Dough

This is the most common issue. It gets worse if the temperature in your home is warm, or if your hands are very warm/hot. These tips can help with this:

1. Chill the dough. Popping the dough in the fridge for 30 minutes will make it less sticky.
2. Cover your hands in oil. This is my favorite trick. Wash your hands first if they are already sticky, then add a little oil (I like neutral avocado oil) and you can work with the fathead dough much more easily.
3. Make sure the dough is actually mixed well. The fathead dough is a lot more sticky before it’s completely uniform. If the cheese starts to solidify before the dough forms, you may need to reheat gently for a short time to soften it again. Don’t over heat to avoid cooking the egg. Once it’s warmer, knead and squeeze rapidly between your fingers to try to get it uniform. After that you can try tips 1 and 2 above before forming the bagels.

Using A Food Processor

When using a food processor, use either the dough blade or the S knife blade. When you add the cheese, push it down toward the blade to help the dough form.

I find that I now use my food processor more often when making fathead dough. However, when I do, using oiled hands or chilling the dough seems to be more important than when I did it by hand.

Dipping Sauce For Keto Soft Pretzels

Soft pretzels are usually served with either cheese sauce or honey mustard, which has carbs and sugar from the honey.

Don’t worry, I have you covered – just serve your keto soft pretzels with a sugar-free honey mustard dipping sauce. You can also find a version of the recipe in The Wholesome Yum Easy Keto Cookbook !

Are Pretzels Keto Friendly?

My pretzels are keto friendly! 🙂 Of course, most pretzels out there are not as they are made of refined white flour.

This healthy pretzel recipe is made with almond flour, eggs, and cheese. All low carb, keto-friendly ingredients.

How To Store Low Carb Pretzels

Once you make them, these easy keto pretzels will keep in an airtight container for 3-4 days.

There are also some other options for making it ahead of time…

1. Make the keto pretzel dough ahead. You can store the prepared dough in the fridge for up to a week, until you are ready to use it.
2. Bake the pretzels ahead. You can refrigerate them for up to a week. And bake whenever you’re ready to eat them.
3. Freeze keto soft pretzels or dough. See options for that below!

Can Keto Pretzel Dough Be Frozen?

Yes, you can freeze keto soft pretzel dough! There are two options:

1. Make the dough, form a ball, wrap tightly in plastic, and freeze it. When you want to use it, let it thaw completely and then roll out into the pretzel shape. You’ll just have to bake the pretzels.
2. Pre-bake the keto soft pretzels . I prefer this option for convenience – no thawing needed! Bake the pretzels as directed, wrap them, and store in the freezer. When you are ready to eat them, simply bake for about 6-7 minutes at 400 degrees, until hot.

More Keto Fathead Dough Recipes

• Keto Low Carb Bagels – Rated 4.91/5 stars!
• Keto Pizza Crust – Just 4 ingredients, with options for almond flour or coconut flour!
• Keto Fathead Crackers – Made with coconut flour.
• Keto Cinnamon Rolls – Pillowy soft with a cinnamon swirl and hint of brown sugar flavor.

Recommended Tools

• Food Processor – This one is the best and I’ve used it for years. It makes mixing up this almond flour soft pretzels dough incredibly fast and easy!
• Nonstick Baking Pan – These are the pan I use (and that you see all the time in pictures). They don’t stick and clean up incredibly well.
• White Porcelain Platter – Trust me, you’ll want to show off these gorgeous keto soft pretzels!

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 1 packet Active dry yeast (2 1/4 tsp) ▢
• 1/4 cup Water (lukewarm) ▢
• 1/2 tsp Coconut sugar (this will be consumed by the yeast and is required!) ▢
• 1 1/2 cups Wholesome Yum Blanched Almond Flour ▢
• 1 tbsp Baking powder ▢
• 1/4 tsp Xanthan gum (optional, for more chewy pretzels) ▢
• 2 large Eggs (beaten) ▢
• 3 cups Mozzarella cheese (shredded) ▢
• 2 oz Cream cheese (cubed) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. In a medium bowl, stir together the warm water and coconut sugar. Stir in the yeast and set aside for 10 minutes .
2. Meanwhile, place the almond flour, baking powder, xanthan gum (if using), and eggs into a food processor. When the yeast is done proofing and has increased in volume to 1/2 cup (118 mL), add it to the food processor and pulse until uniform.
3. In a 3rd medium bowl, combine the shredded mozzarella and cream cheese. Heat in the microwave, or in a double boiler on the stove, until melted. Stir until smooth and uniform.
4. Add the cheeses to the food processor, positioning the cheese over the blade. Process until a uniform dough forms, scraping the sides with a spatula if necessary.
5. Chill the dough in the fridge for 15-20 minutes, until it’s not too sticky to work with.
6. Preheat the oven to 400 degrees F (204 degrees C). Line a large baking sheet with parchment paper.
7. Using oiled hands, form a ball with the dough. Cut it into 6 sections, like a pie. Roll each section into a long, skinny log, about 18 inches (46 cm) long. Twist into a pretzel by taking one end of the pretzel and looping it around and down across the bottom, then repeat with the other end, crossing over the first one. Place onto the baking sheet. Repeat with the remaining dough sections.
8. Sprinkle coarse sea salt over the pretzels and press down lightly.
9. Bake for 10-12 minutes , until golden.

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Maya’s Recipe Notes

Serving size : 1 pretzel

Want more help and tips on working with the fathead dough used in this recipe? Check my tips in my fathead pizza post .

📖 Want more recipes like this? Find this one and many more in my in Easy Keto Cookbook here !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

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