Soft Pretzel

  • 120
  • 17g
  • 3g
  • 6g
    net carbs


Pretzel Dough

  • 3 cups Quest® Multi-Purpose Mix Protein Powder
  • 1 cup plus 2 tablespoons Brown Rice Powder/Flour
  • 3⁄4 cup unsweetened applesauce
  • 1⁄2 cup unsweetened almond milk
  • 4 egg whites
  • 4 tablespoons butter, melted
  • 21⁄2 tablespoons psyllium husks
  • 1 packet active dry yeast
  • 1 teaspoon baking powder
  • 1⁄2 tablespoon salt
  • 1⁄2 teaspoon baking soda

Egg Wash

  • 1 egg yolk
  • 1 tablespoon unsweetened almond milk
  • Pretzel salt, to taste


Pretzel Dough

  1. In a medium mixing bowl, whisk together applesauce, almond milk, egg whites, and butter. Set aside.
  2. In a separate medium mixing bowl, whisk together psyllium husks and dry yeast. Set aside.
  3. In a large mixing bowl, stir together Quest Protein Powder®, Brown Rice Powder/Flour, baking powder, salt, and baking soda.
  4. Add psyllium husks and yeast to wet ingredients. Mix for 2 minutes.
  5. Add the large bowl of dry ingredients, and mix until fully combined.
  6. Cover with a hand towel and set aside in a warm place for 30 minutes.
  7. Refrigerate for 1 hour.


  1. Remove pretzel dough from refrigerator and separate into 24 equal balls.
  2. On a flat surface, form each ball into a pretzel shape.
  3. If dough becomes sticky, sprinkle Brown Rice Powder/Flour on dough and rolling surface, and shape pretzels.
  4. In a small bowl, mix egg yolk and almond milk.
  5. Using a brush, lightly coat each pretzel with egg wash.
  6. Sprinkle pretzel salt evenly over pretzels.


  1. Preheat oven to 350°F.
  2. Place pretzels on a nonstick baking sheet and bake for 12 to 15 minutes, or until golden brown.
  3. Remove from oven, and serve.


  • 120
  • 17g
  • 3g
  • 6g
  • 2g
  • 52%

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