RecipeFootball Pretzel Nuggets

Nutrition Facts
Amount per Serving
  • Calories: 20
  • Protein: 1 g
  • Total Fat:0 g
    • Unsaturated Fat: 0 g
    • Saturated Fat: 0 g
  • Cholesterol: 0 mg
  • Total Carbohydrate: 3 g
  • Dietary Fiber: 0 g
  • Total Sugar: 0 g
    • Natural Sugar: 0 g
    • Added Sugar: 0 g
  • Sodium: 60 mg

These delicious gems are made with whole grain flour and protein-packed Greek yogurt. To make them truly game-ready, I shape them into small footballs simply using my hands (you can also use a cookie cutter), and then pipe on spicy mustard to make flavorful “laces.” Each mini is just 20 calories, so you can happily munch a bunch while cheering for your team!

  • Prep time
  • Total Time
This recipe makes about 60 mini footballs
  • • 2 cups whole wheat white flour (or whole wheat flour)
  • • 1 tablespoon baking powder
  • • 1 teaspoon kosher salt
  • • 2 cups non-fat plain Greek yogurt*
  • • 1 egg, beaten
  • • 1 teaspoon coarse sea salt for pretzel tops
  • • Spicy brown mustard, for dipping
  • • Warm marinara, sauce for dipping

* Pour off liquid before measuring


Preheat oven to 350°. Line a baking sheet with parchment paper and set aside.

In a large mixing bowl, add flour, baking powder and kosher salt and mix well. Add the yogurt and mix until all of the flour is incorporated into a batter. Knead the dough with clean hands until it’s dry and elastic (this will take about 1 minute—if it’s super-sticky, you can always add some extra flour).

Then, create small balls by grabbing some dough and rolling between the palm of your hands. Place them one at a time on the parchment paper and you can shape them into small footballs yourself (it’s pretty simple) or use a (1- to 2-inch) football cookie cutter. Press down on each with your fingers to flatten them out since they’ll rise and puff while cooking. Brush egg wash over the tops and generously sprinkle on coarse sea salt. Bake in oven for about 15 to 20 minutes—the tops will become slightly golden brown and they’ll be a soft pretzel consistency inside.

Once pretzels cool slightly, pipe spicy mustard on top to make football “laces” and serve with optional warm marinara sauce on the side for dipping.

For more game-day treats, try these Sweet Potato Touchdowns! And, your guests will flip for this creamy Buffalo Chicken Dip!

Nutrition analysis courtesy of Genesis® R&D