August 1, 2021


Keep Fit & Healthy

Low Carb Gluten-Free Keto Soft Pretzels Recipe

8 min read

This post may contain affiliate links, which help keep this content free. (Full disclosure)

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 Soft 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:

Yeast proofing

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:

Mozzarella melted in bowl

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:

Keto soft pretzels dough with yeast

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:

Pieces of dough for low carb soft pretzels

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:

How to form gluten-free soft pretzels

And then the other end:

How to form gluten-free soft pretzels

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

Low carb soft pretzels after baking

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 Low Carb 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 find the recipe in The Wholesome Yum Easy Keto Cookbook!

Keto pretzels with honey mustard

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 Keto Soft 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 Soft 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.


Keto soft pretzels in basket

More Keto Low Carb Fathead Dough Recipes

If you like this keto pretzel recipe, you might also like these:

  • 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!

Reader Fave Keto Recipes

The recipe card is below! Readers also made these similar recipes after making this one.


Low carb soft petzels in basket

Low Carb Gluten-Free Keto Soft Pretzels Recipe

Learn how to make keto pretzels with this EASY gluten-free soft pretzels recipe. These chewy low carb pretzels are made with fathead dough and yeast.

Prep Time 10 minutes

Cook Time 10 minutes

Resting Time 25 minutes

Total Time 20 minutes

Recipe Video

Click or tap on the image below to play the video. It’s the easiest way to learn how to make this recipe!


Click underlined ingredients to buy them!
Please ensure Safari reader mode is OFF to view ingredients.


RECIPE TIPS + VIDEO in the post above, nutrition info + recipe notes below!

Click on the times in the instructions below to start a kitchen timer while you cook.

  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.

Recipe Notes

Serving size: 1 pretzel

Video Showing How To Make Keto Soft Pretzels:

Don’t miss the VIDEO above – it’s the easiest way to learn how to make Keto Soft Pretzels!

Want more help and tips on working with the fathead dough used in this recipe? Check my tips in my fathead pizza post or see the complete fathead dough guide in The Wholesome Yum Easy Keto Cookbook!)

Nutrition Information Per Serving

Nutrition Facts

Amount per serving. Serving size in recipe notes above.

Calories 370

Fat 28g

Protein 23g

Total Carbs 9g

Net Carbs 6g

Fiber 3g

Sugar 2g

Where does nutrition info come from? Nutrition facts are provided as a courtesy, sourced from the USDA Food Database. You can find individual ingredient carb counts we use in the Low Carb & Keto Food List. Carb count excludes sugar alcohols. Net carb count excludes both fiber and sugar alcohols, because these do not affect blood sugar in most people. We try to be accurate, but feel free to make your own calculations.

Join Our Keto Low Carb Support Group

Low carb keto soft pretzels recipe

Source Article

Leave a Reply

Your email address will not be published. Required fields are marked *