SparkPeople Advertisers Keep the Site Free
Be the first to
rate this recipe!
Create a Recipe Makeover

Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 269.2
  • Total Fat: 11.0 g
  • Cholesterol: 42.2 mg
  • Sodium: 446.6 mg
  • Total Carbs: 35.7 g
  • Dietary Fiber: 4.6 g
  • Protein: 9.2 g

View full nutritional breakdown of Healthy Homemade Soft Pretzels calories by ingredient
Report Inappropriate Recipe

Healthy Homemade Soft Pretzels

Submitted by: BUTTERFRYBY
Healthy Homemade Soft Pretzels


Puts Mall Pretzels to shame with 9.2 grams of protein! Puts Mall Pretzels to shame with 9.2 grams of protein!
Number of Servings: 8


    1 1/2 cups warm water (110 to 115 degrees F)
    1 teaspoon sugar
    1 1/2 teaspoons kosher salt
    1 package or 1 oz of active dry yeast
    1 1/2 cups all purpose white flour
    1 cup whole wheat flour
    1 cup soy flour
    4 tablespoons of unsalted butter
    vegetable oil, for pan
    1 large egg yolk
    Pretzel salt
    parchment paper (optional)

    10 cups of water
    2/3 cup of baking soda


Inactive prep time: 55 minutes

Combine the water, sugar and kosher salt in the bowl of a stand mixer and sprinkle the yeast on top. Allow to sit for 5 minutes or until the mixture begins to foam. Add the flours and butter and, using the dough hook attachment, mix on low speed until well combined. Change to medium speed and knead until the dough is smooth and pulls away from the side of the bowl, approximately 4 to 5 minutes. Remove the dough from the bowl, clean the bowl and then oil it well with vegetable oil. Return the dough to the bowl, cover with plastic wrap and sit in a warm place for approximately 50 to 55 minutes or until the dough has doubled in size.
Preheat the oven to 450 degrees F. Line 2 half-sheet pans with parchment paper and lightly brush with the vegetable oil. Set aside.

Bring the 10 cups of water and the baking soda to a rolling boil in an 8-quart saucepan or roasting pan.

In the meantime, turn the dough out onto a slightly oiled work surface and divide into 8 equal pieces. Roll out each piece of dough into a 24-inch rope. Make a U-shape with the rope, holding the ends of the rope, cross them over each other and press onto the bottom of the U in order to form the shape of a pretzel. Place onto the parchment-lined half sheet pan.

Place the pretzels into the boiling water, 1 by 1, for 28 seconds. Remove them from the water immediately using a large flat spatula. Return to the half sheet pan, brush the top of each pretzel with the beaten egg yolk and water mixture and sprinkle with the pretzel salt. Bake until dark golden brown in color, approximately 12 to 14 minutes. Transfer to a cooling rack for at least 5 minutes before serving.

Makes 8 servings
Freezes Well

Number of Servings: 8

Recipe submitted by SparkPeople user BUTTERFRYBY.

Great Stories from around the Web

Rate This Recipe