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High-Protein High-Fiber Soft Pretzels

Close-up of two golden-brown high-protein high-fiber pretzels on a white plate, one sliced open showing the soft interior.
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Make satisfying soft pretzels at home that boost your protein and fiber intake using simple, nutritious ingredients.

Ingredients

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  • 1 cup warm water (105-115°F)
  • 1 packet active dry yeast
  • 1 teaspoon sugar
  • 1 1/2 cups oat flour
  • 1/2 cup whey protein powder (unflavored or vanilla)
  • 1/4 cup psyllium husk powder
  • 1 teaspoon salt
  • 1 tablespoon baking soda (for boiling bath)
  • 1 egg white (for egg wash)
  • Coarse salt for topping

Instructions

  1. Activate the yeast: In a bowl, combine the warm water, yeast, and sugar. Let stand for 5 minutes until foamy.
  2. Combine dry ingredients: In a large bowl, whisk together the oat flour, protein powder, psyllium husk powder, and salt.
  3. Mix dough: Add the yeast mixture to the dry ingredients. Mix until a shaggy dough forms. Knead briefly on a lightly floured surface until smooth, about 3 minutes. The dough will be slightly sticky.
  4. Rest: Cover the dough and let it rest in a warm place for 30 minutes.
  5. Shape: Divide the dough into 8 equal pieces. Roll each piece into a long rope, about 20 inches long. Twist each rope into a pretzel shape.
  6. Boil: Bring a large pot of water to a boil and add the baking soda. Carefully drop the pretzels into the boiling water, two at a time, for 30 seconds per side. Remove with a slotted spoon.
  7. Bake: Preheat your oven to 400°F (200°C). Place the boiled pretzels on a baking sheet lined with parchment paper. Brush the tops with the egg white and sprinkle with coarse salt.
  8. Bake for 12-15 minutes, or until golden brown. Serve warm for the best texture.

Notes

  • For a lower carb option, substitute half the oat flour with almond flour.
  • If you prefer a crispier pretzel, bake for an additional 3-5 minutes after they achieve a golden color.
  • This recipe makes a great meal prep snack for fitness goals.

Nutrition

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