RecipeSoft and Doughy Taco Pretzels

Nutrition Facts
Amount per Serving
  • Calories: 140
  • Protein: 10 g
  • Total Fat: 1 g
    • Unsaturated Fat: 1 g
    • Saturated Fat: 0 g
  • Cholesterol: 5 mg
  • Total Carbohydrate: 25 g
  • Dietary Fiber: 4 g
  • Total Sugar: 2 g
    • Natural Sugar: 2 g
    • Added Sugar: 0 g
  • Sodium: 500 mg

It’s taco time! Spicy tacos meet doughy pretzels in this twisted recipe. They’re a cinch to make and seasoned to perfection with my savory DIY taco seasoning blend. Plus, each pretzel provides 10 grams of protein and 4 grams of fiber, all for only 140 calories a piece. Feel free to swap in any pre-made taco seasoning packet instead of making your own… or skip it completely if you’re a warm-out-of-the-oven pretzel purist (pass the mustard!). If you do go the taco-seasoning route, follow my lead and dip ‘em in guac or salsa for a Mexican-themed fiesta!

  • Prep time
  • Total Time
This recipe makes 8 pretzels

• 2 cups whole-wheat flour
• 1 tablespoon baking powder
• ½ teaspoon kosher salt
• 2 cups non-fat plain Greek yogurt*
• Guacamole and salsa, optional for dipping

DIY Taco Seasoning**
• 1 tablespoon chili powder
• ¼ teaspoon garlic powder
• ¼ teaspoon onion powder
• ¼ teaspoon red pepper flakes
• ¼ teaspoon dried oregano
• ½ teaspoon paprika
• 1½ teaspoons ground cumin
• 1¼ teaspoons kosher salt
• 1 teaspoon ground black pepper

* Pour off liquid before measuring
**Alternatively, you can use a store-bought taco seasoning


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

Prepare the taco seasoning:
In a small bowl, mix together all the taco seasoning ingredients. Set aside.

For the pretzels:
In a large mixing bowl, add flour, baking powder, Kosher salt, and 1½ tablespoons taco seasoning 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—it starts out clumpy but will come together and form a dough. 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 feels too sticky, put some flour on your hands or incorporate a dash of additional flour into the dough. Lay each rope on the parchment paper and form into a pretzel shape. You’ll create 8 medium-size pretzels total. Set aside. (Alternatively, you can make a big batch of small pretzel nuggets, too.)

Place 1½ tablespoon of the taco seasoning mixture on a flat plate and spread it out. One at a time, dip each pretzel into the seasoning mixture so the tops are nicely coated with spice. Add more seasoning to the plate as needed. Place each pretzel back on the baking sheet with their seasoned sides facing up. Bake for about 20 minutes or until lightly browned.

Serve with a side of guacamole and salsa for a full Mexican theme.

Nutrition provided for 1 soft pretzel, not including guacamole or salsa for dipping.

Try my Protein Bagel and Jumbo Soft Pretzel!

Nutrition analysis courtesy of Genesis® R&D