My Love for Pretzels and the Carb Conundrum
Oh, the joy of biting into a warm, soft pretzel! That rich brown exterior and the soft, chewy interior take me back to carefree days at the amusement park.
However, as much as I adore these delicious twists, I have to be mindful of the carb count. Being on a low-carb diet means finding ways to enjoy my favorite treats without compromising my goals. But… there is the answer!
Low-Carb Soft Pretzels solution!
Why Traditional Pretzels Are High in Carbs
Soft pretzels have been a beloved snack for centuries, with their origins tracing back to Europe, to Germany.
Traditionally, these pretzels are made with wheat flour, which is high in carbohydrates. A typical soft pretzel can contain anywhere from 40 to 80 grams of carbs, depending on its size and ingredients.
For anyone following a low-carb or keto diet, this poses a significant challenge. Carbs spike blood sugar levels and can quickly derail your efforts to stay in ketosis, making traditional pretzels off-limits.
The Science Behind Low-Carb Flours
Obviously, traditional all-purpose flour is not an option, so we use low-carb alternatives like almond flour and coconut flour. Almond flour is made from finely ground blanched almonds, and it has only about 6 grams of carbs per quarter-cup serving. Not only is it low in carbs, but it’s also rich in vitamins, particularly vitamin E, and provides a good amount of healthy fats, which are essential in a low-carb diet.
Coconut flour, derived from dried coconut meat, is another staple in low-carb baking. It’s highly absorbent and can be tricky to work with because it requires more liquid than almond flour.
However, it’s incredibly low in carbs—just about 6 grams per quarter cup—making it a fantastic addition to our low-carb soft pretzel dough. The combination of these two flours helps to create a dough that is both pliable and flavorful, closely mimicking the texture of traditional pretzels without the carb overload.
The Role of Mozzarella Cheese in Low-Carb Baking
Mozzarella cheese, particularly the shredded variety, is a secret weapon in low-carb baking because it adds elasticity and structure to the dough. When melted, it creates a stretchy, glue-like consistency that binds the ingredients together, much like gluten does in traditional flour-based doughs.
This elasticity is crucial when making pretzels, as it allows you to roll and shape the dough without it falling apart. Plus, mozzarella cheese has a mild flavor that blends seamlessly with both sweet and savory ingredients, ensuring that your pretzels taste just like the real thing.
The Baking Soda Bath: A Non-Negotiable Step for Authenticity
When you dip the pretzels in a boiling water bath mixed with baking soda, a chemical reaction occurs. The alkaline nature of the baking soda helps to break down the proteins on the surface of the dough, which leads to the development of a deep brown color during baking. This is what gives pretzels their characteristic look and flavor.
The baking soda bath also contributes to the pretzels’ slightly crispy exterior, which contrasts beautifully with the soft, chewy interior. Skipping this step would result in pretzels that lack the signature taste and texture we all crave.
The Nutritional Benefits of Low-Carb Soft Pretzels
Almond flour is packed with healthy monounsaturated fats, fiber, and protein, which help to keep you full and satisfied. Coconut flour adds additional fiber, which aids in digestion and helps regulate blood sugar levels. The mozzarella cheese adds calcium and protein, making these pretzels not only low in carbs but also rich in essential nutrients.
Each low-carb soft pretzel made with this recipe will have significantly fewer carbs than its traditional counterpart, making it a snack you can enjoy without the guilt.
Plus, with fiber and healthy fats, these pretzels will keep you feeling fuller for longer, reducing the temptation to overeat.
Perfect for Gatherings and Everyday Snacking
Low-carb soft pretzels aren’t just a healthier alternative—they’re also incredibly versatile. Serve them at your next barbecue or gathering, and watch them disappear in no time. They pair perfectly with a variety of dips, from spicy mustard to cheese sauces, and they’re a great snack option that will keep everyone satisfied.
Whether you’re indulging in one as a mid-afternoon treat or serving them up at a party, these low-carb pretzels are sure to be a hit. They allow you to enjoy the comforting, chewy goodness of pretzels while sticking to your low-carb or keto goals.
Conclusion: A Delicious Challenge Worth Taking
The result is a delicious, chewy, and satisfying pretzel that fits perfectly into a low-carb lifestyle.
So, why not give it a try?
You might just find that these low-carb soft pretzels become a new favorite in your household!
Low-Carb Soft Pretzels
Equipment
- 2 mixing bowls large
- measuring cups
- measuring spoons
- wooden spoon or fork for mixing
- parchment paper or Silpat™ baking mats
- 2 rimmed baking sheets
- 1 large pot for boiling water and baking soda
- 1 slotted spatula for removing pretzels from the boiling water
- 1 wire rack for draining excess liquid from pretzels
- 1 pastry brush for applying eggwash
- 1 clean kitchen towel for covering dough while it rises
Ingredients
- 3 tbsp olive oil extra virgin, divided
- 1 cup water very warm
- 1 tsp table salt
- 1 tbsp erythritol as a low-carb brown sugar substitute
- 2 1/4 tsp active dry yeast (1 packet)
- 2 cups almond flour
- 1 cup coconut flour
- 1 cup mozzarella cheese shredded
- 8 cups water
- 1/2 cup cup baking soda
- 1 tbsp water
- sea salt
- mustard or cheese dip optional, when served
Instructions
- Line two large, rimmed baking sheets with parchment paper or Silpat™ baking mats and grease a large bowl with 13 tbsp olive oil. Set aside.
- Add the warm water to a different large bowl, followed by the salt, erythritol, and yeast. Set aside for 5 minutes.
- Add the remaining olive oil to the bowl with the yeast. Gradually add the almond flour, coconut flour, and shredded mozzarella cheese, stirring vigorously with a fork and scraping the sides until the mixture forms a dough without lumps.
- Sprinkle additional almond flour onto a clean, dry work surface and lightly coat hands with flour. Drop the dough onto the work surface and knead just until it’s no longer sticky. Do not overwork.
- Shape dough into a ball and add to the clean bowl coated in olive oil. Cover the bowl with a towel and set aside in a warm place for one hour or until the dough doubles in size.
- Once the dough has doubled in size, punch it down with your lightly floured fist. Rest for a couple of minutes,
- Drop the dough onto a lightly floured work surface and divide it into 12 equal-sized portions.
- Roll each section of dough into a long, thin rope with your hands. Bend the dough into a “U” shape.
- Twist the loose ends together twice before attaching each tip toward the bottom of the “U” to form a traditional pretzel shape.
- Transfer pretzels to the prepared baking sheets.
- Tip: If the pretzels are allowed to sit for 10-15 minutes once shaped, they will continue to rise or “puff up” to form a nice full shape.
- While the dough rests, fill a large pot with 8 cups of water and ½ cup of baking soda and bring it to a rolling boil.
- Drop each pretzel, one at a time, into the boiling baking soda bath and boil for 20 seconds before flipping. Boil for another 20 seconds, then transfer with a slotted spatula to a wire rack to drain excess liquid.
- Gently pat pretzels dry with a paper towel and transfer back to the prepared baking sheets.
- Beat the egg and water together in a small bowl.
- Brush each pretzel with the egg wash.
- Sprinkle with coarse sea salt and place in the preheated oven for 12-15 minutes, or until golden brown.
- Tip: For even browning, rotate the baking sheets and move the baking sheet on the bottom rack to the top (and vice versa) halfway through baking.
- Ready to ServeRemove from the oven and cool for a couple of minutes before serving with some spicy mustard or your favorite cheese dip. Enjoy!
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