Keto Soft Pretzels, Almond Flour Recipe

Tasty keto soft pretzels are made with modified Fathead dough. They are flavorful, chewy, and make a great low carb snack.

Keto Soft Pretzels

These keto soft pretzels are wonderfully chewy and fragrant. They make a wonderful low carb snack, and I also really enjoy them for breakfast with my coffee!

The ingredients needed to make keto soft pretzels

Here are the ingredients you’ll need to make this tasty snack:

  1. Almond flour
  2. Grated Parmesan
  3. Baking powder
  4. Spices: garlic powder, onion powder, cayenne pepper
  5. Shredded mozzarella
  6. Cream cheese
  7. Egg
  8. Egg wash: an egg yolk beaten with a teaspoon of water
  9. Coarse salt

How to make keto soft pretzels

I make these pretzels using modified Fathead dough. I add a bit more almond flour than the original recipe calls for. Otherwise, the dough is too sticky to handle.

I also add several seasonings, including garlic powder and cayenne pepper, and a bit of Parmesan cheese, which give these keto pretzels a wonderful flavor.

Scroll down to the recipe card for the detailed instructions. Here are the basic steps:

  1. You start by whisking together the almond flour, Parmesan, baking powder, garlic powder, onion powder, and cayenne.
  2. Next, microwave the mozzarella and cream cheese until melted.
  3. Add the almond flour mixture and the egg and knead into a smooth dough.
  4. Divide the dough into portions and shape into pretzels (the video below shows you exactly how to do it).
  5. Brush with egg wash and sprinkle with coarse salt.
  6. Bake at 350°F for about 15 minutes.

Do they taste like real pretzels?

It’s amazing to see how this dough bakes, golden and puffy and beautiful. But these are by no means true pretzels. They can’t be without gluten, yeast, and boiling them prior to baking.

However, despite their limitations, these keto soft pretzels do give you the experience of a crusty exterior, a chewy interior, and an intense flavor profile. Even my two teenage testers, who frequently eat regular pretzels, really liked them and asked for seconds.

Is this a healthy recipe?

I think it is. It’s certainly an improvement over high-carb wheat flour pretzels. Almond flour is very healthy. As for the dairy in this recipe, unless you’re sensitive to dairy, it’s a fine choice – current research tells us that for most healthy people, dairy fat is harmless.

How to store keto soft pretzels

If you have leftovers, it’s best to freeze them in freezer bags, and gently thaw in the microwave. They don’t keep very well in the fridge, but they do keep well in the freezer.

Reviews of this recipe

I love finding reviews of my recipes on Pinterest and Instagram. The good reviews make me very happy, of course. The critical ones make me work harder to improve my recipes. So I’m grateful for all your reviews!

Pinterest users are generally pleased with this keto soft pretzels recipe, and their photos are just gorgeous! Here are some of their comments:

  • Marie says, “I made mine into strips and I topped with pretzel salt. They are a good substitute. Good with mustard.”
  • Frances comments, “Turned out yummy!”
  • Christine: “Loved this recipe!”
  • And I love the way Leila adds jalapeños to her pretzels!
  • Shawna is more critical of this recipe. She says, “It was pretty good bread; I made a sandwich, but pretzel.. not so much. Still a great recipe! Thank you! I haven’t had a sandwich in a year, and now I can.” I get what she means – this is not true yeasty pretzel dough. It can’t be. But I do think it’s pretty close and a good substitute.

More tasty recipes that you might like

Another great keto almond flour recipe is this recipe for almond flour cheese biscuits. And you should definitely try this keto garlic bread! Or maybe you shouldn’t… it’s probably too tasty!

Keto Soft Pretzels

Tasty keto soft pretzels are made with modified Fathead dough. They are flavorful, chewy, and make a great low carb snack.

Prep Time30 mins

Cook Time15 mins

Total Time45 mins

Course: Snack

Cuisine: American

Keyword: bread, keto, pretzels

Servings: 4 large pretzels

Calories: 378kcal


  • 1 1/4 cups blanched finely ground almond flour (5 oz) (it’s best so measure by weight)
  • 2 tablespoons grated Parmesan
  • 1 tablespoon baking powder (gluten-free if needed)
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • ¼ teaspoon cayenne pepper
  • cups shredded part-skim mozzarella (6 oz)
  • 1 oz cream cheese, cubed
  • 1 large egg, lightly beaten
  • 1 egg yolk, beaten with 1 tsp of water, for egg wash
  • 1/4 teaspoon coarse salt


  • Preheat oven to 350 degrees F. Line a rimmed baking sheet with parchment paper.

  • In a medium bowl, whisk together the almond flour, Parmesan, baking powder, garlic powder, onion powder, and cayenne.

  • In a large microwave-safe bowl, combine the mozzarella cheese and cream cheese. Microwave for 30 seconds. Stir, microwave until completely melted (30-40 more seconds), and stir again.

  • Quickly add the almond flour mixture and the beaten egg. Mix to incorporate, then knead until smooth.

  • Divide the dough into 4 equal portions. Roll each portion into a thin 18-inch rope, then shape the rope into a pretzel, as shown in the video.

  • Brush the tops of the pretzels with the egg wash and sprinkle with coarse salt.

  • Bake the pretzels until golden brown, 15-18 minutes.

NUTRITION INFO Nutrition info is approximate. It is calculated using the recipe calculator, and the carb count excludes sugar alcohols. Please read the disclaimers in our Terms of Use carefully before using any of our recipes.

Nutrition Facts

Keto Soft Pretzels

Amount Per Serving (1 soft pretzel)

Calories 378 Calories from Fat 261

% Daily Value*

Total Fat 29g 45%

Saturated Fat 8g 40%

Sodium 753mg 31%

Total Carbohydrates 11g 4%

Dietary Fiber 4g 16%

Sugars 2g

Protein 21g 42%

* Percent Daily Values are based on a 2000 calorie diet.

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Keto Soft Pretzels

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Keto Bagels
AMAZING Keto Bagels
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Keto Focaccia (Almond Flour)

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