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Recipe: Whole-wheat pretzel

Serves 12

Medically reviewed on Oct 10, 2018

Dietitian Tip

These handmade pretzels are full of flavor even though they are low in sodium.


  • 1 package active dry yeast
  • 2 teaspoon brown sugar
  • 1/2 teaspoon kosher salt
  • 1 1/2 cups warm water
  • 1 cup bread flour
  • 3 cups whole-wheat flour
  • 1 tablespoon olive oil
  • 1/2 cup wheat gluten

Cooking spray

  • 1/4 cup baking soda (not enough to include in analysis)
  • 1 egg white or 1/4 cup egg-substitute (not enough to include in analysis)


In the bowl of a food processor, dissolve yeast, sugar, salt and warm water. Let sit 5 minutes. Add flours, olive oil and gluten. Mix by hand or in a food processor with a dough hook for 5-10 minutes, until a smooth dough forms and pulls away from bowl. Spray inside of bowl with cooking spray, so dough does not stick. Cover with plastic and place in warm place for approximately 1 hour, until doubled in size.

Punch dough down, and divide into 12 pieces. Then roll into long ropes. One at a time, make U shape with a single rope, then cross ends over and pinch in the bottom of the U shape, making the traditional pretzel shape.

Bring 8-10 cups of water to rolling boil with 1/4 cup baking soda. Add pretzels one by one and cook for 30 seconds in water. Remove with spatula to parchment-lined baking pan. Brush with egg white or egg-substitute and bake in a 450 F oven for 10-15 minutes, until dark brown.

Nutritional Analysis (per serving)

Serving Size1 pretzel
Carbohydrate31 g
Fiber4 g
Protein10 g
Sodium108 mg
Monounsaturated Fat1 g
Saturated Fattrace
Total Fat2 g

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