You know those giant doughy pretzels you spot on NYC street corners—or grab at ball games or carnivals? They sure are delicious, but sadly, they’re also loaded with refined carbs…and not much else.

Guys…these pretzels are different!! They’re golden on the outside, and perfectly soft and doughy on the inside—just like a classic pretzel you love but now with a stealthy upgrade. Thanks to the Greek yogurt and whole wheat flour (the same dough as my Protein Bagel), each one delivers 10 grams of protein and 4 grams of fiber. Such a great twist!

This recipe’s a hit!

It’s like I’m at Madison Square Garden and eating one of their hot Pretzels—but healthier! Yummy, Joy!!!

Morgan
(5 stars) 9 ratings
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Why you’ll love this recipe:

  • Protein-packed, no yeast needed: Thanks to Greek yogurt and whole wheat flour, you get 10g of protein per serving—without needing to wait for dough to rise.
  • Soft and chewy perfection: These bake up with a golden crust and a fluffy, satisfying center that rivals any mall pretzel.
  • Everyday pantry ingredients: Just 5 main ingredients: flour, baking powder, salt, yogurt, and an egg. That’s it!
  • Fun to shape and customize: Twist into classic pretzel knots, or go rogue with bites or sticks. Sprinkle with coarse sea salt or try cinnamon sugar or Everything But The Bagel Seasoning.
Step 1: In a large bowl, combine the flour, baking powder, and kosher salt, and then add yogurt.
Step 2: Mix until all the flour is incorporated to make a batter and knead the dough until it’s dry and elastic.
Step 3: Roll each ball into a rope, adding flour if sticky, and shape into pretzels on the baking sheet.
Step 4: Brush with egg, sprinkle salt if you’d like, and bake 20–25 minutes.

Whether you’re looking for a fun snack, a game-day bite, or something to munch on with while watching your favorite show, these are it. P.S. I like to dip mine in spicy mustard or warm marinara sauce…. and sometimes even guac!  They’re super tasty and freeze well, too!

And if you’re feeling adventurous, try my Soft and Doughy Taco Pretzels next—same pretzel but spiced and loaded like a taco! Or check out my Cheddar Protein Biscuits and Peanut Butter Banana Protein Pudding for more high-protein, low-effort goodness.

Try my Blueberry Protein Breakfast Pastries!

(5 stars) 9 ratings

Soft and Doughy Protein Pretzels

Whip up your own version at home using just a few basic—and wholesome—ingredients.
Yield: 8 pretzels
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
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Ingredients
 

  • 2 cups white-whole wheat flour*
  • 1 tablespoon baking powder
  • 1 teaspoon kosher salt
  • 2 cups nonfat plain Greek yogurt
  • 1 egg, beaten (for egg wash)
  • Optional toppers: coarse sea salt or kosher salt for sprinkling
  • Optional dips: spicy mustard, warm marinara
Ingredient Details to Know
* Flours that work well: All-purpose, bread flour, white-whole wheat, whole wheat pastry flour, or 1:1 gluten-free baking flour
• Flours that do not work well: Almond or oat flour (texture turns out too crumbly or dense)
• Yogurt Tip: Use a thick variety and be sure to pour off any liquid before measuring—too much moisture will make the dough extra sticky.  

Instructions
 

  • Preheat oven to 350°F. Line a baking sheet with parchment paper and set aside.
  • In a large bowl, whisk together flour, baking powder, and salt. Add Greek yogurt and stir until a shaggy dough forms. Knead by hand for about 1 minute, until the dough becomes smooth, elastic, and no longer sticky. If it sticks to your hands, add a tablespoon of flour and knead again.
  • Divide the dough into 8 equal pieces. Roll each into a ball and then form your ropes.
  • To form your ropes: Lightly flour your work surface and hands. Next, roll each dough ball into a rope about 12 inches long. If it tears, just press it back together—this dough is forgiving! Tip for smooth ropes: Start in the middle of the ball and roll outward with your palms or spread fingers, gently stretching as you go.
  • One at a time, take each rope and twist into a classic pretzel shape (or any other shape you like!) and place on the prepared baking sheet. Brush the tops with beaten egg and sprinkle with coarse salt.
  • Bake in the oven for 20 to 25 minutes, or until the pretzels are puffed and lightly golden. For a firmer, crispy texture, leave them in for an extra 3 to 5 minutes. Enjoy warm or room temperature with mustard, marinara, or your favorite dip!

Notes

• Storage tips: I love them fresh—nice and warm right off the tray. But you can keep them loosely covered with foil or parchment for up to two days at room temperature. (Note that storing them in an airtight container on the counter will cause the tops to get mushy.)
To soften and warm them up, place in a 300˚-oven for 5-6 minutes. If you’re in a hurry, you can microwave them for 15 to 30 seconds instead. (If you find they get a little dry or too chewy with this method, you can try wrapping them in a damp paper towel.) And if you have an air fryer, you can also heat them on 300˚ for 3-5 minutes. The oven definitely provides the best results, in my opinion!
• Freezing instructions: Let them cool completely, then wrap tightly and store in a freezer bag or container for up to 3 months. This will prevent moisture from getting trapped in the container, maintain quality and reduce freezer burn. To reheat, microwave for 30-60 seconds or pop in a 300°F oven for 8–10 minutes.
• To freeze before baking: Shape the pretzels and freeze them unbaked (without egg wash). When ready to bake, let them thaw slightly, brush with egg, sprinkle salt, and bake them as directed.
• Flour options: This recipe works with a variety of flour: all-purpose flour, bread flour, whole wheat-white flour, standard whole wheat flour, whole wheat pastry flour, or gluten-free baking flour (use a type that’s a one-to-one swap for all-purpose flour). I’ve tried other flours, like oat flour and almond flour, but it hasn’t resulted in the same doughy pretzel texture.
• Yogurt tip: I’ve found that thicker brands of yogurt work best with this recipe. Don’t forget to pour off the liquid on top before measuring and blending.
Author: Joy Bauer, MS, RDN, CDN

Nutrition Information per serving

Calories: 140Carbohydrates: 24gProtein: 10gTotal Fat: 1g— Unsaturated Fat: 1g— Saturated Fat: 0gCholesterol: 12mgSodium: 280mgPotassium: 200mgFiber: 4gTotal Sugar: 2g— Natural Sugar: 2g— Added Sugar: 0g
Nutrition information is calculated using a leading industry software. That being said, brands can vary, and there may be slight fluctuations in the numbers.
I’m hoping you loved this recipe! If you made it and want to share feedback, I’d be so grateful to hear from you. Please leave a review below or tag @joybauer on Instagram!