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Whole Wheat Pretzels

Tip by Mayo Clinic staff


Substitute sesame, poppy or sunflower seeds for salt instead of pretzels for extra flavor and crunch.

To make this plant-based, use an egg replacer.

Number of copies

Service 14

    Low Sodium

  1. Healthy Carbohydrates
  2. High Fiber Low Fat


1 pack of active dry yeast

    2 tsp brown sugar 1/2 tsp kosher salt

      1 1/2 cups warm water

    • 1 cup bread flour
    • 3 cups whole wheat flour
    • 1 tablespoon olive oil
    • 1/2 cup wheat gluten

    • C ooking spray

1/4 cup baking soda

  • 1 egg white or 1/4 cup egg replacer
  • 1 tablespoon sesame, poppy or sunflower seeds


    IN FOOD PROCESSOR In a bowl, dissolve yeast, sugar, salt and warm water. Let’s sit for 5 minutes. Add flour, 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 out of the bowl. Spray the bowl with cooking spray so the dough doesn’t stick together. Cover with plastic and place in a warm place for about 1 hour until doubled in size.

    Punch down the dough and divide it into 14 pieces. Then roll up the long rope. One at a time, use one piece of string to make a U shape, then cross and clip the ends around the bottom of the U to make a traditional pretzel shape.

    Boil 8-10 cups of water with 1/4 cup of baking soda. Add pretzels one by one and cook in water for 30 seconds. Use a spatula to remove to a parchment-lined baking sheet. Brush with egg whites or egg replacer and top with sesame, poppy or sunflower seeds of your choice. Bake in a 450 F oven for 10-15 minutes, until dark brown.

    Nutrition Analysis per Serving

    Serving Size: 1 Pretzel
    Total Carbs 27 g

  • dietary fiber 3 grams
  • sodium 76 mg
  • saturated fat Trace
  • Total Fat 2 g
  • trans fat 0 g
    • Cholesterol
    • 0g

    • protein
    • 8 g

    • monounsaturated fat 1 gram
    • calories 148
    • Added sugar 0 g
      1. Total Sugar

          1 g

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

    • August. February 2, 2022




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