Gluten-Free Pretzels: Keto-Friendly Snacking Options Explored

Gluten-free pretzels can be keto-friendly, but it depends on the ingredients used. Traditional pretzels are made with wheat flour, which is high in carbohydrates and not keto-friendly. However, gluten-free pretzels are often made with alternative flours like almond flour, coconut flour, or sunflower seed flour, which are lower in carbs and suitable for a keto diet. Additionally, gluten-free pretzels may use cheese, eggs, and yeast to create a dough, resulting in a chewy texture similar to traditional pretzels. When choosing gluten-free pretzels, it's important to read the ingredient list and nutrition facts to ensure they fit within your dietary needs and preferences.

How to make gluten-free keto pretzels

Ingredients:

• 1 ½ cups pre-shredded mozzarella (175g)
• 2 tablespoons full-fat cream cheese
• ¾ cup almond flour (80g). Add 2 additional tablespoons if using ground almonds/almond meal
• ½ teaspoon baking powder
• Pinch of coarse sea salt

Instructions:

• Heat the oven to 180 degrees Celsius / 356 Fahrenheit (electric) or 160C / 320F fan-assisted. Line a baking sheet with parchment paper.
• Melt the mozzarella and the cream cheese. Do this in a pan over very low heat, stirring constantly once the melting process starts. Or, heat in the microwave for 1 minute.
• If you are melting the cheese on the stove, turn off the heat once the cheese is fully melted. Add the egg to the warm dough and stir until combined. If your egg is straight from the fridge, you might need to heat the mixture gently.
• Add the ground almonds/almond flour and baking powder and stir until combined. You should end up with a big mozzarella ball that looks just like dough.
• Pinch off a piece of dough (around 30g) and stretch/roll it in your hands until it is about 20 cm long. If the dough is too sticky, oil your hands lightly.
• Form it into a pretzel shape and place it on the lined baking sheet. The dough should make 10 pretzels.
• Sprinkle with sea salt and bake for 17 minutes or until nicely browned. Rotate the baking sheet halfway through in case the pretzels at the back of the oven brown more quickly.

This recipe takes 35 minutes from start to finish and makes 10 pretzels. Each pretzel contains 1.6g net carbs.

Ingredients and alternatives

The ingredients for keto pretzels are unusual, but the results are a chewy, soft, gluten-free, and keto-friendly snack. The ingredients are as follows:

• Shredded Mozzarella - Pre-shredded mozzarella is usually used, but if you are grating your own, ensure it is not the soft mozzarella used for salads as this is too watery.
• Cream Cheese - Full-fat cream cheese is a must.
• Eggs - These make the dough fluffy.
• Almond Flour - Extra-fine almond flour is best, but ground almonds can be used as a substitute. If using ground almonds, add an extra 2 tablespoons.
• Baking Powder - This gives the pretzels a little rise and fluffiness.
• Coarse Sea Salt - For sprinkling over the pretzels before baking.

Some recipes also include:

• Yeast - This is not necessary for the texture of the pretzels, but a small amount can be added for flavour.
• Xanthan Gum - This is optional but will make the pretzels chewier.
• Coconut Sugar - This is used to activate the yeast and will be consumed by it, so it is not in the final product. Inulin powder can be used as a substitute.

Baking and shaping

The dough for gluten-free keto pretzels is made from a combination of almond flour, eggs, cheese, and yeast. The dough can be sticky, so it's important to oil your hands when shaping the pretzels. Here's a step-by-step guide to baking and shaping keto pretzels:

Step 1: Start by preparing the dough according to your chosen recipe. The dough will likely be sticky, so it's important to oil your hands before handling it.

Step 2: Once the dough is ready, preheat your oven to the temperature specified in your recipe (typically around 350-400°F). Line a large baking sheet with parchment paper.

Step 3: Divide the dough into equal portions. The number of portions will depend on the size and quantity of pretzels you want to make. For standard-sized pretzels, divide the dough into 4-8 equal portions.

Step 4: Roll each portion of dough into a thin rope, about 18 inches long. You can do this by rolling the dough between your palms or on a lightly oiled surface.

Step 5: Shape each rope of dough into a pretzel. To form the classic pretzel shape, create a U-shape with the rope, then cross one end over the other, twisting them together.

Step 6: Place the shaped pretzels on the prepared baking sheet, leaving some space between them to allow for expansion during baking.

Step 7: Brush the pretzels with an egg wash (optional) and sprinkle with coarse salt or other desired toppings, such as everything bagel seasoning, sesame seeds, or poppy seeds.

Step 8: Bake the pretzels in the preheated oven for 10-15 minutes, or until they are golden brown. Keep an eye on them to avoid over-baking.

Step 9: Remove the pretzels from the oven and let them cool slightly before serving. Enjoy them as a snack or alongside your favorite dips!

Keto pretzels are best enjoyed fresh, but you can also store them in an airtight container in the refrigerator for a few days or freeze them for longer-term storage.

Flavour combinations

There are many ways to jazz up the recipe and add different flavours to these gluten-free keto pretzels. Here are some ideas:

• Spicy: Add chopped jalapenos directly into the dough.
• Cheesy: Sprinkle the tops of the pretzels with grated parmesan cheese before baking.
• Yeast pretzels: You can add a sprinkle of instant active yeast to the dough. This will add yeast flavour. However, the yeast is not necessary for the texture of the pretzels.
• Cinnamon "sugar": Omit the salt and roll the pretzels in a mix of cinnamon and granulated sweetener.
• Cinnamon sugar: Brush the pretzels with melted butter then sprinkle on cinnamon and keto brown sugar.
• Jalapeno: Fold through half a cup of sliced jalapenos to the batter and top the pre-baked pretzels with a few more.
• Roasted garlic and parmesan: Add melted butter, minced garlic, and parmesan to the bagels before baking them.
• Pepperoni: Top the bagels with pepperoni and mozzarella cheese.
• Raisin: Add 2 tablespoons of keto powdered sugar to the dough and 1/4 cup of raisins.
• Everything bagel seasoning: Sprinkle the tops of the pretzels with everything bagel seasoning before baking.

Storage and reheating

Once you make these gluten-free keto pretzels, they will keep in an airtight container for 3-4 days. You can also make the dough ahead and store it in the fridge for up to a week until you are ready to use it.

If you want to freeze the pretzels, you can do so for up to 3 months. To reheat, zap in the microwave for 10 seconds or in a toaster oven/oven for 5-6 minutes.

Frequently asked questions