Keto Pretzels
by Modern Mountain Baking CompanyKeto Pretzels
Rated 4.5 stars by 11 users
Servings
6
Prep Time
20 minutes
Cook Time
18 minutes
You’re Knot Ready for These Keto Soft Pretzels with Lupin Flour
This is knot a drill, people! Low carb soft pretzels are coming in HOT! They’re rippable, they’re dippable, and they’re popping up in a keto-friendly kitchen near you. Starring lupin flour and oat fiber, these pretzels put a low carb twist on the classic theme park or game day treat while retaining outstanding taste and texture. All you need to do is combine the ingredients, get handy shaping the dough into quintessential pretzel position, then pop ‘em in the oven. Once they rise and cool, it’s game over.
Ingredients
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1 cup + 2 tbsp warm water
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1 tbsp active dry yeast
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2 tbsp inulin (or 1 tsp sugar - will be consumed by the yeast)
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1 1/4 cup vital wheat gluten
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1/2 cup Modern Mountain Oat Fiber or Bamboo Fiber
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1/2 cup Modern Mountain Lupin Flour
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1/4 cup tapioca starch (or 1-2 tbsp coconut flour)
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7 tbsp allulose
- 1/2 tbsp dried parsley
- 1 tsp garlic powder
- 1/2 tsp onion powder
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1/2 tsp xanthan gum
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1/4 tsp salt (1/2 tsp if using unsalted butter)
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6 tbsp shredded cheddar cheese
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3 tbsp softened salted butter (not melted)
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1 whole egg
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1 tbsp water
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1-2 tbsp butter
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Additional cheeses optional (cheddar, parmesan, asiago etc.)
Toppings
Directions
Fill a large measuring cup or bowl with the 280ml warm water (warm to the touch but not TOO hot). Sprinkle the yeast and inulin on top of the water, whisk to combine, cover with saran wrap and then set it aside.
In another large mixing bowl, add your vital wheat gluten, oat fiber, lupin flour, tapioca starch, allulose, parsley, garlic powder, onion powder, xanthan gum and salt. Whisk to combine, making sure there aren't any large clumps.
Once your water/yeast/sugar mixture is frothy and bubbly and smells of beer (you know it's activated!) add it to the dry ingredients and start to stir it in.
Once you've got the dough partially formed, also stir in the cheddar cheese and butter. (Try to add the butter as late as you can when mixing the dough as this gives the gluten more of a chance to form).
Once the dough starts to become hard to stir, use your hands to knead the flour into the dough along with the softened butter pieces.
Continue to knead the dough for another 3-4min (you can do this in the bowl or on a greased clean surface) or until everything is fully incorporated, the dough feels elastic and when a finger is pressed into it gently, it slowly springs back. (Also see our tips section for the consistency you want your dough and how to achieve it if your dough is too wet or too dry).
After you are done kneading the dough, form it into a ball and place it into a large greased bowl and cover it with saran wrap. Place it somewhere relatively warm to rise for 45min- 1 hour or until doubled in size. (See our tips for where we find ours rises best).
Pre-heat your oven to 400*F.
Once your dough has doubled in size, punch it down, then break it into 6 - 8 pieces all roughly the same size.
On a clean and lightly oiled counter-top, begin rolling out one of the pieces of dough into a long rope. Roll from the center and push-out gently as you are rolling. Try not to over-work the dough. If your gluten is too hard to stretch, leave the dough as rolled out as it is and give it 5min of rest (cover lightly with plastic wrap) before continuing.
Once you've got a long rope, form a U shape with it, then cross the top of one strand over the other.
Cross the ends over each other again, with an end in each hand. Then flip the ends down to the curve of the U-shape and press the 2 ends into the portion of dough they are crossing. Repeat this same process for all of your pretzel dough.
Now we can place the shaped pretzels onto a parchment lined and lightly oiled baking sheet. Space them evenly apart so they have room to rise in the oven.
Whisk together an egg and 1 tbsp water then brush the pretzels with this mixture. Sprinkle with additional cheddar cheese and/or parmesan and some course salt. Then bake for ~18-20min or until browned on top.
Brush the baked pretzels with 1-2 tbsp melted butter.
Then serve warm with Keto Beer Cheese Dip or Low Carb Honey Mustard Sauce. Enjoy your Low Carb Keto Soft Pretzels!
Recipe Note
This keto yeast dough should be kneaded for 3-4min after you initially form it but if you are unsure, knead it a few minutes longer, it won't hurt it! To tell if it's kneaded enough, see if it springs back when you gently poke it with a finger. Does it feel very elastic? It's probably done!
Try to let this dough rise somewhere lukewarm. Our favorite is to heat a glass of water in the microwave for about 1 min. Then place the bowl with the bread covered inside with the glass of water and shut the microwave door to keep the heat in.
These would be really tasty with some parmesan or asiago cheese mixed in or other additional spices! You could also brush them with garlic powder and sprinkle parmesan directly after baking.
This dough SHOULD need 280ml of water but if you find it needs more, you can add a touch more. The dough should be soft and pliable like plato and only stick to your hands a bit. If you accidentally put too much water, flour a surface with vital wheat gluten and roll the dough in it until you've gotten it back to the consistency previously mentioned.
This recipe makes 6 large keto soft pretzels. These are extremely filling. You could easily make 8 smaller ones OR make keto pretzel bites if you'd like to keep the NET carbs down.
To make dairy free soft pretzels, use coconut oil that's softened and not melted and work it into the dough as you would butter!
Store these pretzels in an airtight container or in a ziplock at room temperature for up to 3 days OR freeze in an airtight container layered with wax or parchment paper.
You can also place them in one ziplock, then place that ziplock inside another and freeze them that way.
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Keto Pizza with Lupin Flour
