Whole-wheat pretzels

Dietician's Tip

Instead of salt, top pretzels with sesame seeds, poppy seeds or sunflower seeds for flavor and crunch.


  • 1 package active dry yeast
  • 2 teaspoon brown sugar
  • 1/2 teaspoon kosher salt
  • 1 1/2 cups warm water
  • 1 cup bread flour
  • 3 cups whole-wheat flour
  • 1 tablespoon olive oil
  • 1/2 cup wheat gluten
  • Cooking spray
  • 1/4 cup baking soda
  • 1 egg white or 1/4 cup egg-substitute
  • 1 tablespoon of sesame, poppy or sunflower seeds


In the bowl of a food processor, dissolve yeast, sugar, salt and warm water. Let sit 5 minutes. Add flours, olive oil and gluten. Mix by hand or in a food processor with a dough hook for 5-10 minutes, until a smooth dough forms and pulls away from bowl. Spray inside of bowl with cooking spray, so dough does not stick. Cover with plastic and place in warm place for approximately 1 hour, until doubled in size.

Punch dough down, and divide into 14 pieces. Then roll into long ropes. One at a time, make U shape with a single rope, then cross ends over and pinch in the bottom of the U shape, making the traditional pretzel shape.

Bring 8-10 cups of water to rolling boil with 1/4 cup baking soda. Add pretzels one by one and cook for 30 seconds in water. Remove with spatula to parchment-lined baking pan. Brush with egg white or egg-substitute and top with your choice of sesame, poppy or sunflower seeds. Bake in a 450 F oven for 10-15 minutes, until dark brown.

Serving Information

Serves 14

Nutritional analysis per serving

Calories: 148
Total carbohydrate: 27 g
Cholesterol: 0 g
Dietary fiber: 3 g
Monounsaturated fat: 1 g
Protein: 8 g
Saturated fat: Trace
Serving size: 1 pretzel
Sodium: 76 mg
Total fat: 2 g

DASH Eating Plan Servings

Grains and grain products: 2

Diabetes Meal Plan Choices

Starches: 2

Mayo Clinic Healthy Weight Pyramid Servings

Carbohydrates: 2

Last Updated Jan 12, 2019

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