Keto Pretzels

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These Keto Pretzels are so simple to make. Deliciously salty, chewy and moreish.

Duration:

Prep Time: 25 mins
Cook Time: 15 mins
Total Time: 1 hr 30 mins
Servings: 6 bagels

Calories: 279kcal

Ingredients

  • 2 teaspoons instant yeast (7g)
  • 1 teaspoon inulin (2g)or sugar
  • 1 tablespoon warm water
  • 250 g shredded mozzarella or whole mozzarella cut into chunks
  • 65 g cream cheese
  • 1.5 tbsp baking powder
  • 1 tsp xanthan gum
  • 2 eggs
  • 150 g lupin flour or almond meal
  • pinch salt

TOPPING

  • 1 egg lightly beaten
  • 2 tbsp Everything but the Bagel Seasoning or Sesame Seeds

Instructions

CONVENTIONAL METHOD

  1. Mix together warm water, inulin and yeast in a small bowl and cover with cling film and a towel (or silicone mat) to keep warm. Transfer to a nice warm spot until yeast activates and is foamy (15-20 mins).
  2. Place cheese and cream cheese into a large microwave-safe mixing bowl. Microwave on high for 2 minutes.
  3. Add eggs and baking powder; mix to combine.
  4. Mix through the remaining ingredients. Transfer dough to a silicone mat and knead for 1-2 minutes.
  5. Roll dough into a ball until it is no longer sticky. Cut into 6 equal pieces. Roll each piece into a ball then roll out into a long even sausage (see video). Twist into a pretzel shape by bringing each end of the sausage together in the middle and twisting twice and pressing gently onto the top arch of the pretzel. Transfer pretzels to a lined baking tray. Cover with a silicone mat and allow to rest in a warm place for 1 hour.
  6. Preheat oven to 170°C.
  7. Baste with egg yolk and season. Bake pretzels for 15-20 minutes or until lightly golden and cooked through.

THERMAL METHOD

  1. Mix together warm water, inulin and yeast in a small bowl and cover with cling film and a towel (or silicone mat) to keep warm. Transfer to a nice warm spot until yeast activates and is foamy (15-20 mins).
  2. Add cheese and cream cheese to mixer. Chop 5 sec/speed 5. Scrape down the sides of bowl. Melt the cheese 3 min/90°C/speed 3.
  3. Add eggs and baking powder; mix 15 sec/speed 3. Scrape down sides of bowl.
  4. Add remaining ingredients; mix 30 sec/speed 3. Then knead 2 min/dough setting. Transfer dough to a silicone mat.
  5. Roll dough into a ball until it is no longer sticky. Cut into 6 equal pieces. Roll each piece into a ball then roll out into a long even sausage (see video). Twist into a pretzel shape by bringing each end of the sausage together in the middle and twisting twice and pressing gently onto the top arch of the pretzel. Transfer pretzels to a lined baking tray. Cover with a silicone mat and allow to rest in a warm place for 1 hour.
  6. Preheat oven to 170°C.
  7. Baste with egg yolk and season. Bake pretzels for 15-20 minutes or until lightly golden and cooked through.

Notes

STORAGE 

  • Pretzels can be stored in the fridge for up to one week. Alternatively, freeze in a ziplock bag.

INGREDIENTS

  • Instant yeast is available from the supermarket.
  • Inulin is used to activate the yeast. It is a prebiotic available from health food shops or online.  Sugar alcohols do not activate yeast. If you do not have inulin you will need to use sugar or honey to activate the yeast. The carbs will be consumed by the yeast.
  • The baking powder used is a double-acting gluten free and aluminium free brand. Double-acting baking powder begins forcing the rise of baked goods when liquid is added and when baking.
  • Lupin flour is a gluten free, high protein and high fibre. It is also low GI and GMO free. I use Lupins For Life lupin flour and products. I find the flour slgihtly sweet and perfect for baking.

Oven temperatures are for a fan-forced oven.

Nutrition

Serving: 1pretzel | Calories: 279kcal | Carbohydrates: 11g | Protein: 23g | Fat: 18g | Cholesterol: 82mg | Sodium: 48mg | Potassium: 332mg | Fiber: 10g | Sugar: 1g | Vitamin A: 119IU | Calcium: 32mg | Iron: 1mg | Magnesium: 3mg | Net Carbs: 1g | Saturated Fat: 1g |
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