RecipeSoft and Doughy Protein Pretzels

Nutrition Facts
Amount per Serving
  • Calories: 140
  • Protein: 10 g
  • Total Fat: 1 g
    • Unsaturated Fat: 1 g
    • Saturated Fat: 0 g
  • Cholesterol: 12 mg
  • Total Carbohydrate: 24 g
  • Dietary Fiber: 4 g
  • Total Sugar: 2 g
    • Natural Sugar: 2 g
    • Added Sugar: 0 g
  • Sodium: 280 mg

Remember those doughy pretzels as big as your face that you couldn’t wait to enjoy at ball games or carnivals? They sure are delicious, but they’re loaded with starchy refined carbs…and not much else. Instead, whip up your own version at home using just a few basic—and wholesome—ingredients. 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. P.S.: I like to dip mine in spicy mustard or warm marinara sauce. They’re ridiculously tasty and freeze well, too!

This recipe comes from my book, Joy Bauer’s Superfood! To learn more, click here.

  • Prep time
  • Total Time
This recipe makes 8 pretzels
  • • 2 cups whole wheat flour
  • • 1 tablespoon baking powder
  • • 1 teaspoon kosher salt
  • • 2 cups nonfat plain Greek yogurt*
  • • 1 egg, beaten
  • Optional Toppers: Coarse sea salt or kosher salt for the pretzel tops, spicy brown mustard and warm marinara sauce for dipping

* Pour off liquid before measuring


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

In a large bowl, combine the flour, baking powder, and kosher salt. Add the yogurt and mix until all the flour is incorporated to make a batter. Knead the dough with clean hands until it’s dry and elastic (this will take about 1 minute). Divide into 8 balls.

One at a time, form each ball into one long rope (if it breaks, just squish it back together). If the batter is sticky, add some flour to your hands. (If it still feels too sticky to roll, incorporate a dash of additional flour into the dough.) Lay each rope on the parchment paper and form it into a pretzel shape.

Brush the egg wash over the tops and generously sprinkle on the coarse salt, if desired. Bake for 20 to 25 minutes. Serve the pretzels with a side of mustard or marinara sauce for dipping, if desired.

Nutrition provided for 1 pretzel.

Try my Cumin-Cayenne Pepitas.