When you're craving a soft pretzel but you don't want all the carbs, these low carb protein pretzels are exactly what you need!
When I first tried to make protein bread, something was off about the taste. It tasted good, but it tasted more like a pretzel than bread. So I bought a pretzel pan, and now I make protein pretzels!
The pretzel taste really comes from the brown rice protein. When I tried the recipe with pea protein powder, the consistency was the same, but it lost the pretzel taste.
If you like this recipe, you may also enjoy this low carb protein bread, these pizza wraps, and these protein croutons.
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🥨 Ingredients
- Egg whites
- Brown rice protein
- Whole husk psyllium
- Sea salt (or regular salt)
👩🏼🍳 Instructions
Preheat oven to 325F (163C).
Mix all ingredients, and let the batter sit for 10 minutes to thicken up.
Pour the batter into a large ziplock bag (or piping bag), and twist the top to keep the batter in place. Cut off one corner of the ziplock bag.
Pipe the batter into a greased (with coconut oil or non-stick cooking spray) pretzel pan or onto a parchment-lined baking sheet.
Bake for about 8 minutes, until firm.
Remove from baking pan, and sprinkle with coarse salt (optional).
Enjoy!
🥚 Substitutions
Whatever you do, DO NOT substitute whey protein for the rice protein. The two types of protein powder bake very differently, and one cannot be substituted for the other. You can use pea protein, but it won't taste like a pretzel. This rice protein really gives that flavor.
I haven't tried any substitutions for the whole husk psyllium.
🥨 Variations
Have a favorite pretzel flavor or topping? Try it here! These would be great with a cinnamon erythritol topping (¼ teaspoon cinnamon to each tablespoon erythritol), or brushed with melted butter. They'd also be great with everything bagel topping!
🥣 Equipment
I used this pretzel pan.
I suggest using an oven thermometer so you can see when your oven is actually preheated, and that it is to the right temperature.
Of course, you're also going to need a mixing bowl. I love this mixing bowl set because it is super easy to clean, dries quickly, and the bowls have rubber on the bottom so they don't slide.
🥶 Storage
Store extra protein pretzels in an airtight container in the refrigerator.
⚡️ Top tip
Make sure you read the Substitutions section above!
🍞 More recipes you may enjoy
Recipe
Protein Pretzels
Equipment
- mixing bowl
Ingredients
- 4 large egg whites
- 3 tablespoons brown rice protein
- 1 ½ tablespoons whole husk psyllium
- 1 pinch sea salt or regular salt
Instructions
- Preheat oven to 325F (163C).
- Mix all ingredients, and let the batter sit for 10 minutes to thicken up.
- Pour the batter into a large ziplock bag (or piping bag), and twist the top to keep the batter in place. Cut off one corner of the ziplock bag.
- Pipe the batter into a greased (with coconut oil or non-stick cooking spray) pretzel pan.
- Bake for about 8 minutes, until firm.
- Remove from baking pan, and sprinkle with coarse salt (optional).
- Enjoy!
Andréa says
Hi Janet,
I haven't come across another that would give the same pretzel taste, but your best bet would be with a different brand of unflavored rice protein powder. Hope that helps!
Thanks for writing in!
Andréa
Janet Sanford says
I would like to make the protein pretzels, but I cannot find the Sun Warrior Classic Protein in my area. Is there another protein I can use?