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Crispy Crunchy Keto Pretzels

  • Writer: Keto Upgrade
    Keto Upgrade
  • Sep 26
  • 6 min read

Love having a crunchy snack when everyone around at a gathering is eating the carby chips, crackers and pretzels. These are a perfect addition I will be bringing to many gatherings over the holiday season!


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The first part of this recipe is the liquid, just like a my keto soft pretzel recipe I used warm water, not above 110 degrees, to bloom the yeast. I've used active dry and rapid rise yeast and I've found there wasn't too much of a difference. To activate the yeast I use Inulin which is a fiber usually derived from artichokes. I haven't found any other keto sweetener that has worked to active the yeast. If you don't mind using maple syrup or honey you can use 1/2-1 tsp. instead of the inulin. To bloom the yeast I place in a warm area, often I turn on my dehydrator or oven to help warm it up.


The kind of sweetener I choose was Lakanto brand packable erythritol/monkfruit brown sugar substitute but any erythritol based packable brown sweetener should work, any brand with allulose will probably brown too much before it dries out. The packable brown sugar substitutes have added ingredient that I think helps with the taste of the pretzel.


Next is melted salted butter. I always use salted butter but if you only have unsalted add an extra 1/4 tsp. salt to the dry ingredients. I have found you can usually swap out coconut oil for butter in most recipes. I did try using avocado oil in place of the butter and it worked but the dough was a little bit stickier.


Next is the dry ingredients which I tested so many different ratios of things and this gives the best texture to the pretzel. I use unflavored whey protein Isolate (Isopure) which is 0 net carbs per scoop and I have not been able to figure out a replacement for it without having to change the other "flour" ingredients in the recipe. I use coconut flour in this recipe instead of the bamboo fiber because when making crunchy recipes with bamboo fiber the end product tastes powdery.


The xanthan gum and gelatin are both essential. You can try to use just one or the other, looking up the subbing ratios on google, but I have tried and found that it isn't exactly the same outcome. I feel like xanthan gum gives a slimy texture to the dough, for lack of a better descriptor, while gelatin thickens the dough and makes it stiff and chewy. I use Anthony's xanthan gum which is very strong compared to old brands I use to use so you may need more xanthan gum than is in the recipe. For the gelatin I use grass-fed beef gelatin which is stronger than unflavored knox pork gelatin, so you may need more if you use a different gelatin.


For Crispy pretzels I added some additional salt to the dough and the one ingredient that gave us the brown color and kept the pretzels a nice round shape was baking powder. This made it unnecessary to use egg yolk to brown along with not having to boil in a baked soda liquid or soak in a water and lye solution. Made the whole recipe much simpler, just bloom yeast, melt butter, add sweetener then mix with the dry ingredients, pipe and bake until dry.


Nordic Ware Half Sheet Pans- https://amzn.to/3SZ7dzE

Parchment Sheets- https://amzn.to/3U5kGbg

Restaurant 10 in Spatulas- https://amzn.to/3Tq1ALd

Wilton Disposable Piping bags 50CT. - https://amzn.to/3H8YODD

Wilton Disposable Piping bags 12 CT. - https://amzn.to/3peebV4

Non-Slip Piping Bags 100CT- https://amzn.to/3KkCU78

Piping Tip Set I bought- https://amzn.to/4pFEGzR

Pyrex measuring cups - https://amzn.to/2QIcd0J

Measuring spoons- https://amzn.to/3N07v7b


Pretzel Salt I bought, it's always cheaper to buy a lot than a little- https://amzn.to/4itmiFJ

Small container of pretzel salt- https://amzn.to/42DXox9

NOW Beef Gelatin- https://amzn.to/44VWpL2

Coconut Flour - https://amzn.to/3shHjuu (I prefer Great Value Brand)

Anthony's Xanthan Gum -https://amzn.to/3VAmhWQ

Isopure Unflavored whey protein isolate- https://amzn.to/2Saz1q9

Lakanto Monkfruit/erythritol brown sweetener- https://amzn.to/4kHbt4Q

Active Dry Yeast - https://amzn.to/3Fsn0iL


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All the Sweeteners I Buy on Amazon- https://amzn.to/40fnPcx

My Essential Keto "Flours" I use in recipes- https://amzn.to/4iVK5iR

Additional Baking Ingredients- https://amzn.to/4iY3JuI


(These are affiliate links, which means you are supporting my family and channel when you purchase products using these links, thank you very much for your continued support of my channel, it means a lot to me!)



Crispy Keto Pretzels


4 oz./1/2 Cup- Warm Water between 100-110 degrees

6 g/2 tsp.- Inulin (Alternatively 1 tsp. Honey or Maple Syrup)

10 g/1 Tbs.-. Active Dry or Rapid Rise Yeast

12g/1 Tbs. -1:1 Alternative Brown Erythritol Based Sweetener (packable)

56 g/2 oz./1/2 Stick- Salted Butter (melted) (add 1/4 tsp. more salt if using unsalted)

80 g/1 Cup (approximately) Packed Unflavored Whey Protein Isolate

30g/1/4 Cup Coconut Flour

8 g/2 tsp.- Anthony's Xanthan Gum

20 g/2 Tbs.- Grass fed Beef Gelatin

1/4 tsp.-Salt


Pretzel Salt for Sprinkling


Instructions:

  1. Weigh/measure out your liquid and heat to between 100-110 degrees Fahrenheit then add the inulin and yeast, set aside to activate

  2. In a small bowl or measuring cup, measure and melt the butter the whisk in the sweetener

  3. Weigh/measure, sift and whisk together dry ingredients, once everything is measured out, whisk the butter and sweetener into the water and bloomed yeast

  4. Mix the wet into the dry ingredients and mix well with a silicon spatula until a thick dough forms, set aside and grab equipment to pipe the pretzels

  5. Grab 2 sheet trays with parchment paper, a piping bag and a round tip, I used a 3A tip but it is very similar to a Wilton #12 tip, a ruler if you want to be precise and the pretzel salt

  6. Fill the piping bag with half the dough a pipe 4 inch pretzels, leaving about a 1/2 inch between each pretzel, once a tray is full, sprinkle with pretzel salt and place in the refrigerator for 30 minutes and preheat your oven to 350 degrees

  7. Continue piping until all the dough is gone, salt and place the rest in the refrigerator, after 30 minutes place pretzels into the oven

  8. Set timer for 12 minutes then rotate pans and set for another 8-12 minutes, keeping an eye on the pretzels, you want them nice and dark brown, then turn off the oven and crack the door and check every 5 minutes until the pretzels feel nice and hard

  9. I like to remove one when I think they are done and let it cool, then break it to make sure they are crispy, if for some reason after 15 minutes, in an off oven, they are not getting dried out you can always heat your oven to 170 degree and cook until completely dry

  10. The best way to store, is in an air tight container with a silica pack but will last without the silica pack for at least a week, with a silica pack over 2 weeks in an airtight container


Macros for 1/4 of the recipe: I like to portion it by weight because all the pretzels will vary in size and weight 10-12 4in pretzel sticks


250 Calories

13g Fat

12g Total Carbs

6g Fiber

3g Sugar Alcohol

25g Protein


If you are in AR, AL, AZ, CO, CT, DE, FL, GA, ID, IN, IA, IL, KA, KY, LA, ME, MA, MD, MI, MN, MO, MS, MT, NC, ND, NE, NJ, NH, NM, NY, OH, OK, PA, RI, SC, SD, TN, TX, UT, VA, VT, WI, WV, or WY feel free to check out my website to place an order for some High Protein/Low Carb White Bread or some delicious keto brownies or keto breakfast Baked Goods- Sugarswapbakeshop.com or click the link: https://www.ketoupgrade.info/shop-1


                

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I created a patreon account. I have many ideas for the future of this channel and maybe even creating my own keto line of desserts at some point. I'm going to be posting some inspirational stuff over there along with more information about my life, past, present and future. I'm excited to take this extra step and do some extra content for supporters. Some behind the scenes of my recipe testing successes and fails alike. Maybe even some merch down the line! If you would like to support me and this channel, please consider becoming a patron.


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