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High-Protein, High-Fiber Pretzel Twists

A plate piled high with golden brown, freshly baked high-protein high-fiber pretzels sprinkled with coarse salt.
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Bake satisfying, macro-friendly pretzel twists at home using protein powder and whole grains for a snack that supports your fitness goals.

Ingredients

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  • 1 cup vital wheat gluten
  • 1/2 cup whey or casein protein powder (unflavored or vanilla)
  • 1/4 cup oat flour or finely ground whole wheat flour
  • 2 tablespoons ground flaxseed meal
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/2 cup warm water
  • 1 tablespoon maple syrup or honey
  • 1 teaspoon active dry yeast
  • 1 tablespoon melted butter or coconut oil (for brushing)
  • 1 teaspoon coarse pretzel salt (optional topping)
  • 1/4 cup baking soda (for boiling bath)

Instructions

  1. Activate the yeast: In a small bowl, combine the warm water, maple syrup, and yeast. Let it sit for 5 to 10 minutes until foamy.
  2. Combine dry ingredients: In a large mixing bowl, whisk together the vital wheat gluten, protein powder, oat flour, flaxseed meal, baking soda, and salt.
  3. Mix the dough: Pour the yeast mixture and melted butter into the dry ingredients. Mix until a shaggy dough forms. Knead the dough on a lightly floured surface for 5 to 7 minutes until it is smooth and elastic.
  4. Rest the dough: Cover the dough ball with a damp cloth and let it rest at room temperature for 30 minutes.
  5. Shape the pretzels: Divide the dough into 12 equal pieces. Roll each piece into a long rope, about 18 inches long. Twist each rope into a traditional pretzel shape.
  6. Prepare the bath: Preheat your oven to 400°F (200°C). Bring 4 cups of water to a boil in a wide pot. Carefully stir in the 1/4 cup of baking soda.
  7. Boil the pretzels: Working in batches, carefully drop the shaped pretzels into the boiling baking soda bath for 30 seconds per side. Remove them with a slotted spoon and place them on a baking sheet lined with parchment paper.
  8. Bake: Brush the boiled pretzels lightly with melted butter or oil and sprinkle with coarse salt, if using. Bake for 12 to 15 minutes, or until golden brown.
  9. Cool: Let the pretzels cool on a wire rack before eating.

Notes

  • For a lower-carb option, substitute the oat flour with almond flour, but you may need slightly less water.
  • If you prefer a softer pretzel, reduce the baking time by 2 minutes.
  • This recipe uses vital wheat gluten to achieve the classic chewy texture needed for pretzels.

Nutrition

Find it online: https://blissbatter.com/high-protein-high-fiber-pretzels/