Keto Soft Pretzel

Holiday season 2019. Something triggers a craving for a soft pretzel. Maybe it’s that Annie Anne’s in the Walmart, which is not an option for a keto/grain-free lifestyle. Google! Find me a recipe!

I found several, and what I’m sharing here is an adaptation of a couple of those. It’s pretty easy, and quite tasty – satisfies the craving, for sure 🙂 And they make a great bun for a burger or egg sandwich.

BTW, you can top these with coarse salt, or cheese. I like nutritional yeast, which has special powers – check Dr Berg’s video to learn more.

Also, I use a ‘flax egg’ in place of chicken eggs, so I can share these with my daughter who has an egg yolk allergy. Traditionally, flax egg is 1 Tbsp flax meal + 1 Tbsp water, mixed and allowed to bloom for 10 minutes. I use egg whites rather than water, for the added protein. Whole eggs would be more keto, of course, with the added fat.

Ingredient List

  • 1 packet Active dry yeast (2 1/4 tsp)
  • 1/4 cup Warm Water (105°)
  • 1/2 tsp pure Maple Syrup
  • 1 1/2 cups almond flour
  • 1 tbsp GF baking powder
  • 1/4 tsp Xanthan gum (optional, for more chewy pretzels)
  • 2 eggs (Flax Eggs work if you’re allergic)
  • 3 cups Mozzarella cheese (shredded)
  • 2 oz Cream cheese


  1. In a medium bowl, stir together the warm water and maple syrup. Stir in the yeast and set aside for 10 minutes.
  2. Preheat the oven to 400°F. Line a large baking sheet with parchment paper.
  3. Combine almond flour, baking powder, xanthan gum and eggs in food processor. When the yeast is done proofing and has increased in volume to 1/2 cup, add it to the food processor and pulse until uniform.
  4. In a medium bowl, combine the shredded mozzarella and cream cheese. Heat in the microwave, 30-60 seconds at a time, until melted. Stir until smooth and uniform.
  5. Add the cheeses to the food processor and process until a uniform dough forms, scraping the sides with a spatula if necessary.
  6. Chill the dough in the fridge for 15-20 minutes, until it’s not too sticky to work with.
  7. Using oiled hands, form a ball with the dough. Cut it into 12 equal pieces. Roll each section into a long, skinny log, about 9 inches 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 and nutritional yeast (or Parmesan cheese) over the pretzels and press down lightly.
  9. Bake for 10-12 minutes, until golden.
  10. Drizzle melted butter over pretzels while hot