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High Protein Healthy Soft Pretzels

These high-protein, healthy soft pretzels are huge for only 280 calories each and pack in 25g of protein. With their yeast-risen dough and baking soda boil, they are indistinguishable from less healthy versions.
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Servings 6 pretzels
Calories 280 kcal

Ingredients
  

Water & Yeast

  • 265 g water
  • 6.6 g instant yeast

General Ingredients

  • 300 g all-purpose flour
  • 65 g casein protein unflavored
  • 65 g whey protein unfavored
  • 13 g vital wheat gluten
  • 8.4 g salt

Water & Baking Soda

  • 66 oz water
  • 72 g baking soda

Egg Wash

  • 1 egg
  • 50 g fat-free milk

Toppings

  • 9.0 g pretzel salt

Instructions
 

  • Combine yeast and warm water, set aside to dissolve
  • Set aside 30g of flour, then sift together all remaining dry ingredients and mix with a whisk. Add to the water and yeast. Mix well. Cover and let rest for 15 minutes.
  • Turn out onto a floured surface and fold/knead for a few minutes. Divide dough into equal parts. Pre-shape into logs, cover, and let rest for 5 minutes.
  • Roll each piece out into a 24" rope and then twist into pretzel shape. Repeat for all pieces. Do some final shaping if you want. Then cover and let them rise for 30 minutes. Also preheat your oven to 450F
  • After 20 minutes, boil ~8 cups water on the stove. Once it's bowling, add baking soda.
  • After 30 minutes your pretzels should be ready. Uncover them, do any additional shaping if necessary, then add them to the water and baking soda mix 1-2 at a time, top side down, and boil for 30 seconds. Flip over and boil for another 30 seconds. Remove with spatula, let excess water drain off, then place back onto baking sheet. Repeat for all pretzels.
  • In a small bowl make an egg wash by whisking together egg and milk. Brush each pretzel with egg wash, then sprinkle pretzel salt or Moldon flake salt onto each pretzel.
  • Bake at 450F for ~15 minutes, or until exteriors are mostly all golden brown. You can also air fry them (for less time) but we much preferred the results in the oven.
  • Optionally brush with melted butter. Serve hot with mustard, cheese sauce, or whatever else you like.

Notes

  • There is a technique to being able to roll out your dough into long rolls. You can't use too much flour or your dough will slide, not roll. A little oil (seems to) helps. Twist your hands in towards you and out away from you roll, stretching the dough outwards. 
  • To help you reach the 24" target, measure once and place tape or some other objects as goal posts.