By Mayo Clinic Staff

Dietitian's tip:

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

To make this plant based, use an egg substitute.

Number of servings

Serves 14
  1. Low Sodium
  2. Healthy carb
  3. High Fiber
  4. Low Fat


  1. 1 package active dry yeast
  2. 2 teaspoon brown sugar
  3. 1/2 teaspoon kosher salt
  4. 1 1/2 cups warm water
  5. 1 cup bread flour
  6. 3 cups whole-wheat flour
  7. 1 tablespoon olive oil
  8. 1/2 cup wheat gluten
  9. Cooking spray
  10. 1/4 cup baking soda
  11. 1 egg white or 1/4 cup egg-substitute
  12. 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.

Nutritional analysis per serving

Serving size: 1 pretzel

  • Total carbohydrate 27 g
  • Dietary fiber 3 g
  • Sodium 76 mg
  • Saturated fat Trace
  • Total fat 2 g
  • Trans fat 0 g
  • Cholesterol 0 g
  • Protein 8 g
  • Monounsaturated fat 1 g
  • Calories 148
  • Added sugars 0 g
  • Total sugars 1 g

Created by the chefs at Mayo Clinic's Dan Abraham Healthy Living Center.

Aug. 02, 2022