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 from Target 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
Equipment
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
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
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?
Andréa
Hi Marissa,
You can make them in any shape, just keep in mind that this recipe makes a batter, not a dough. So if you just pipe them on a parchment-line sheet, they may spread and be flatter than if you make them in a shaped pan. The bake time should be similar.
As for the protein and flavor, I haven't tried Quest powder in this recipe. I don't think it would work well since whey/casein bakes very differently than rice protein. And it won't taste like pretzels; it will taste more like biscuits (with Quest Multi-Purpose Mix) or cake (with Vanilla). This rice protein is the only I have found that will replicate the pretzel flavor, and I don't know of a flavoring that you can add as a substitute.
If you're very interested in the recipe, I suggest picking up some of the rice protein I've linked to above. It's worth it!
Best,
Andréa
Marissa
Could these be made into bites or sticks? How long would they bake for? Also, I want to try these with quest powder since it's all I have that will work. I think the texture will be fine but should I make any adjustments for flavor? Thanks.
Andréa
Great! :)
Alexis
Thanks for responding! I did try them today with the baking powder and they worked out very well! The fluffed up nicely in the oven, and while they fell a little when I took them out they still weren't super dense. Thanks so much for the help!!! :)
Andréa
Hi Alexis,
Without whole psyllium, the batter would bake up a bit more dense. Maybe try 1/4 teaspoon baking powder instead (?). If you try it, let me know how it goes!
:)
Andréa
Alexis
Hi Andrea! These look so good! :) Wondering if there is any substitute for psyllium husks or if I can just omit them? Thanks!
Andréa
You're very welcome! Happy to help. And happy you are excited about my recipes! :)
Monica
I forgot to answer you question about the egg whites but yes I did use fresh egg whites, not the ones from a carton
Monica
Maybe that's what happened. I realized that I did buy the powder. I'm determined to get these right so I will get the whole psyllium. Sorry about that and thank you so much!!! I'm excited to give these another try and also to try some of your other recipes!! Thank you again!
Andréa
I use the India Organic that is linked in the recipe. But I think as long as you use whole (not powdered) psyllium, any brand should be fine. Also did you use fresh egg whites or liquid from a carton? Fresh tend to bake fluffier (in my experience), and I use fresh egg whites.
Monica
Thank you for writing back. The texture was very gummy/rubbery. I used the exact same protein you recommended. Could it possibly be the psyllium? I'm not sure if that would make a difference?! Is there a certain brand you use?
Andréa
Hi Monica,
Thanks for writing in. What kind of texture did yours have? I've made these many times, and mine always come out the same way. Let's try to figure out what went wrong!
Andréa
Monica
Hi, I just tried this recipe with the exact ingredients and they didn't look anything like yours and the texture was nothing like a soft pretzel. Your pictures make it look so good. I can't figure out what I did wrong!
Andréa
Hi Cintia,
I wonder why! Was it a different brand of unflavored rice protein? Still should taste good, though.
I'm glad you are enjoying the recipes! Thanks for writing in!
:)
Andréa
Cintia
Hi Andrea!
I made these pretzel last night but mine were so much darker than yours! Wonder why!
I will have to make again because I put way to much salt and I couldn't eat them..lol
Thanks for the recipes!