Kirbie's Cravings

Low Carb Keto Soft Pretzel Bites

A low carb, keto, gluten free version of soft pretzel bites using fathead dough. This easy, yeast free dough produces a great snack or appetizer that is perfect for game day!

With Super Bowl happening this weekend, I’ve been busy planning my menu. I’ve already bought a ton of chips and will also be making my keto cheese crackers and 2 ingredient soft pretzels. This then made me want to create a low carb keto version.

To make the soft pretzel bites, I started with fathead dough and my low carb keto bagels recipe.

WHAT IS FATHEAD DOUGH?

Fathead dough is a low carb/keto dough that is made out of cream cheese, mozzarella cheese, eggs and a flour substitute like almond flour. It started out as a pizza crust recipe published by Tom Naughton while he was creating the movie Fat Head. The recipe became an internet viral sensation and has since been adapted and modified for recipes beyond pizza crust. So far I’ve used it to make keto eggrolls, breadsticks, bread rolls, bagels, and crackers.

step by step showing cheese base for low carb bagels
step by step photos showing how to make the dough for low carb bagels

TEXTURE OF THE PRETZEL BITES

These don’t taste exactly the same as traditional soft pretzel bites. Instead of a chewy texture, they are more soft and fluffy. However, the crispy salty crust does remind me of soft pretzels. They taste especially good dipped in cheese sauce.

Recipe now updated with video. You can view all my recipe videos on my youtube channel.

Looking for more keto-friendly recipes? I have a whole recipe category dedicated to keto recipes.

Low Carb Keto Soft Pretzel Bites

Servings: 8 (full recipe yields approx 74 bites)
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Course: Snack
Cuisine: American
A low carb and keto friendly of soft pretzel bites. This easy snack doesn't need any yeast. It tastes delicious paired with cheese sauce! 
5 from 11 votes

Ingredients

  • 3 cups part skim low moisture shredded mozzarella cheese
  • 2 oz cream cheese
  • 3 large eggs one egg is reserved for egg wash
  • 2 cups superfine almond flour
  • 1 tbsp baking powder
  • 1 tbsp coarse salt

Instructions

  • Preheat oven to 400°F. Line a baking sheet with parchment paper or silicone baking mat.
  • In a small bowl, whisk together almond flour and baking powder. Set aside.
  • Add mozzarella and cream cheese to a large microwave-safe bowl. Cover the cream cheese with mozzarella so that it is not exposed in the microwave. Melt cheeses in the microwave at full power in 30 second intervals. Stir after each 30 seconds and continue cooking until cheeses are completely melted and form a uniform cheese dough. (See photo in post for reference). This should take around 2-2 ½ minutes total. Do not try to microwave the full time at once because some of the cheese will overcook. You can also melt the cheese over the stove in a double boiler.
  • Add cheese, 2 eggs (remember one of the eggs listed is for the egg wash finish at the end only), and almond flour mixture into a food processor with dough blade attachment. Pulse on high speed until the dough is uniform. The dough will be quite sticky, which is normal.
  • Wrap your pastry board with plastic wrap until the plastic wrap is taut. You should have the plastic wrap running across the bottom of the board so that the weight of the board will help keep the plastic wrap in place. The plastic wrap should keep your dough from sticking to the board. Lightly coat your hands with oil and divide dough into 8 equal parts. Roll each dough into ropes about 1 inch thick. 
  • Using a sharp knife, slice dough into 3/4 inch wide pieces. You should have enough dough for approximately 74 bites. Place onto prepared baking sheet.
  • Add the final egg to a bowl and whisk. Brush surface of pretzel bites with egg wash. Sprinkle tops of pretzels with coarse salt.
  • Bake pretzels for about 12 minutes in the middle rack of your oven, or until pretzels are a light golden brown. Set your oven to a low broil and cook for about 2 minutes. This will crisp up the exterior of the pretzel slightly, so that it resembles a soft pretzel crust. Watch your oven carefully during these 2 minutes as you don't want to burn or overcook your pretzels. If you don't care about crisping the exterior, you can skip the broiling and just bake for a few more minutes at 400F until the pretzels are dark golden brown.

Video

Notes

  • I recommend using superfine almond flour and not regular almond flour. I used Bob's Red Mill brand which I bought on Amazon here.*
  • Traditional soft pretzels are briefly boiled in baking soda water before baking to achieve a chewier crust. I did try that with this recipe but it did not have the same effect. The pretzels stayed the same so I do not do that additional step for these pretzels.
  • I do not have a recipe for the cheese sauce. When I make these, I usually use melted Velveeta or buy premade cheese sauce.
  • *Some of the links contained in this post are affiliate links. Much like referral codes, this means I earn a small commission if you purchase a product I referred (at no extra charge to you).

Nutrition

Serving: 0.125of recipe or approx 9 bites, coarse salt topping not included, Calories: 315kcal, Carbohydrates: 8g, Protein: 18g, Fat: 24g, Saturated Fat: 7g, Cholesterol: 96mg, Sodium: 309mg, Potassium: 219mg, Fiber: 3g, Sugar: 1g, Vitamin A: 390IU, Calcium: 471mg, Iron: 1.6mg, Net Carbs: 5g

The nutrition information provided are only estimates based on an online nutritional calculator. I am not a certified nutritionist. Please consult a professional nutritionist or doctor for accurate information and any dietary restrictions and concerns you may have.

Did you make this recipe?I'd love to see it! Mention @KirbieCravings and tag #kirbiecravings!

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86 comments on “Low Carb Keto Soft Pretzel Bites”

  1. I love these pretzel bites! They really satisfy my craving! FYI: I used my silicone pastry mat to roll out the dough and it worked perfectly without having to cover anything with plastic wrap. 

  2. Yum! Just made and ate some. Should I store the left over pretzel bites in the fridge or are they ok at room temp?

  3. These are delicious! I have found that mixing the dough by hand actually incorporates the ingredients better for me. I don’t have a food processor, and the Kitchen Aid didn’t quite do it. I added Everything Bagel seasoning and dipped them in cream cheese when they were cool enough to handle.  This recipe would make a great bagel, too!

  4. I was hoping to make this for my dad. Is the salt to help the dough rise or just for flavor? He is on a low sodium/low carb diet but used to love the super pretzels. Thanks for your Answer!!

  5. Do you have air fryer instructions? I’m hoping to make them this weekend. 

  6. I have made them recently and they are so delicious! ? closest I have been in a while to something that tasted this close to bread. I decided to be creative and sprinkle the top with parmesan, italien seasoning, pepper and salt. Loved each different topping! They all tasted so great! Thank you for the best recipe so far!

  7. I’m ashamed to say that I’ve never had low carb, keto, gluten-free soft pretzel bites! This recipe looks great though so hopefully that will change, Kirbie!

  8. I am dairy free so I substituted Daiya cream cheese and shreds and they turned out great. Had to microwave a little longer and they wouldn’t roll (too sticky) so I just scooped them onto the pan with a spoon. Even my non-keto hubby and father-in-law gobbled them up!

  9. etsy.com/listing/761649903/

    Someone is using your photo on Etsy.

  10. Can I make a head of time?
    If so should I warm them ?

  11. I just made a full batch and would love to share some with my neighbors. I will store them in the fridge but how do you recommend reheating them for the best results? Obviously I am thinking no microwave but I am wondering approximately how long you reheat them in your oven? Do you use a warm temp or a full baking temperature to reheat?

  12. I used a stand mixer, added xanthan gum, and just sprayed my hands and working surface with butter flavored non stick spray and these came out fantastic and easy to make!!!!

  13. This looks interesting. I’m allergic to almonds. Can I replace that with other gluten free flour? 

  14. I’m excited to try this recipe but I only have regular almond flour, not the super fine almond flour. How will that effect the texture? Did you test this at all?
    Thanks!

    • I have not tested with regular almond flour. If you are using regular almond flour, the amount will not be the same. You can do some internet research to see how much you should use.

  15. How do we store these? Can they be refrigerated and frozen?

  16. I was skeptical about trying these, but I’m trying to eat very low-carb right now. They turned out great! I followed the recipe exactly as it was written, and I must say I’ll be making these again.  So far I dipped them in mustard, but I also will be trying them dipped in cream cheese and possibly a cheese sauce as well.  They do taste a little different than soft pretzels, but that’s fine with me.  They still taste delicious!  Question – do you use the same exact recipe (minus the egg wash and salt on top) to make pizza crust?  Thanks! 

    • I’m so glad you enjoyed! The pizza crust is not the exact same recipe. It uses mostly the same ingredients, but different amounts.

  17. It works for pizza!!!

  18. Going to make these and wrap around hot dogs for a lil auntie Anne’s taste with cheese sauce. Thank you for the recipe.

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