By Mayo Clinic Staff

Dietitian's tip:

These handmade pretzels are full of flavor even though they are low in sodium.

Number of servings

Serves 12
  1. Low Sodium
  2. 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 (not enough to include in analysis)
  11. 1 egg white or 1/4 cup egg-substitute (not enough to include in analysis)


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 12 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 bake in a 450 F oven for 10-15 minutes, until dark brown.

Nutritional analysis per serving

Serving size: 1 pretzel

  • Total carbohydrate 31 g
  • Dietary fiber 4 g
  • Sodium 108 mg
  • Saturated fat trace
  • Total fat 2 g
  • Trans fat 0 g
  • Cholesterol trace
  • Protein 10 g
  • Monounsaturated fat 1 g
  • Calories 182
  • Added sugars 1 g

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

Oct. 10, 2012