RecipeJumbo Soft Pretzel

Nutrition Facts
Amount per Serving
  • Calories: 280
  • Protein: 20 g
  • Total Fat: 2.5 g
    • Unsaturated Fat: 2 g
    • Saturated Fat: 0.5 g
  • Cholesterol: 25 mg
  • Total Carbohydrate: 48 g
  • Dietary Fiber: 6 g
  • Total Sugar: 4 g
    • Natural Sugar: 4 g
    • Added Sugar: 0 g
  • Sodium: 530 mg

There’s nothing like a warm, soft and doughy pretzel sprinkled with salt and dipped in spicy mustard. Here’s how to make a healthy version using just a few simple ingredients. Oh, and aside from tasting delicious, each one comes packed with 20 grams protein and 6 grams of fiber. Nice deal!

  • Prep time
  • Total Time
This recipe makes 4 large pretzels
  • 2 cups 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 or kosher salt for pretzel tops, optional
  • Spicy brown mustard, optional for dipping
  • Warm marinara sauce, optional for dipping



Preheat oven to 350°F. 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 a minute). Then, divide into four balls.

One at a time, form each ball into one long rope, about 18 inches long (if it breaks, just squish it back together). If the batter is sticky, mist your hands with oil spray. (If if feels too sticky to roll, you can also incorporate a dash of additional flour into the dough.) Lay each rope on the parchment paper and form into a large pretzel shape.

Brush egg wash over the tops and generously sprinkle on coarse sea salt.

Bake in oven for about 30 minutes. Serve pretzels warm with a side of spicy brown mustard or warm marinara sauce for dipping.

Nutrition provided for 1 large pretzel.