Soft and simply irresistible: these Keto pretzels take snacking to the next level. They are made with the famous Fathead dough - their secret ingredient is mozzarella!
"Absolutely delicious! I added some Parmesan cheese on top before baking and they came out incredible. 100/10 recommend." (Mary)
Pretzels are a highlight in any German bakery. All throughout my childhood, I would ask my mum to buy me one whenever we went shopping for bread in my hometown Hamburg.
I love pretzels as much today as I did back then - even though I left Germany over 20 years ago. But of course, these days I stay away from regular pretzels. Instead, I make these low carb pretzels.
They taste just as delicious as the original and keep my blood sugar levels stable at the same time. I recently served them when my mum was visiting. She was impressed with how similar the texture of these pretzels is to the German original!
For more fathead dough recipes, try my keto cinnamon rolls and low carb pizza.
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Why I Love This Recipe
Fun. The ingredients for this soft keto pretzel recipe are unusual. Who would have thought you could make a dough with mozzarella cheese? Friends, this is what eating low carb is all about: Being open-minded and ready to try alternatives that allow you to enjoy your favourite foods without regrets.
Satisfying. My pretzels have a soft and chewy texture and are topped with sea salt flakes. They are gluten-free, finger-licking good, and also pretty filling!
Easy. The recipe takes only 35 minutes from start to finish. If you made pretzel sticks with it, a batch ready in just 25 minutes.
Keto! One pretzel is only 2.3g net carbs.
Ingredients
You only need a handful of ingredients:
- Shredded Mozzarella - I use the pre-shredded mozzarella from the supermarket. This contains a small amount of starch. If this is an issue, grate it from a mozzarella block instead. The white, soft mozzarella for salads does not work. It is too watery.
- Cream Cheese - Must be full fat.
- Egg - Large and room temperature. Helps make the dough fluffy.
- Almond Flour - Both extra-fine almond flour and ground almonds work. Use an additional 2 tablespoons if your almond flour is not extra-fine.
- Baking powder - Check that it is fresh to ensure a good rise.
- Coarse sea salt - For sprinkling over the pretzels.
See the recipe card for full information on ingredients and quantities.
UPDATE: In February 2025, I increased the amount of almond flour in the recipe card from 80g to 100g (1 cup). The reason is that some readers told me their pretzels flattened in the oven. Some almond flour brands are coarser than others and this could make the dough less stable. I tested the recipe with the updated amount and was very happy with the taste and texture.
Friends, I always listen to you!!!
Instructions
Let me show you how easy it is to make keto pretzels. Here are the basic steps, illustrated with photos. For a detailed method and nutrition info, scroll down to the recipe card at the bottom of the post.
You don't need a blender for this recipe. Simply mix the dough with a fork!
STEP 1: Melt the shredded mozzarella cheese and the cream cheese in a non-stick saucepan on the stovetop over low heat. Stir regularly. Or, melt it in the microwave.
STEP 2: Take the pot off the stove and stir the egg into the warm mozzarella until fully combined.
STEP 3: Add the almond flour and continue mixing until a smooth dough forms.
STEP 4: Knead the pretzel dough with your hands if necessary and form a ball.
STEP 5: Pinch off a piece of dough and stretch/roll it in your hands until it is about 20 centimetres long.
STEP 6: Form a pretzel shape and put it on a baking sheet lined with parchment paper. Continue until all dough has been used up. Sprinkle the pretzels with sea salt. Then, bake them in the preheated oven until golden.
Katrin's Expert Tips
I have made many recipes with mozzarella dough over the years. Here is what you need to know:
#1 The dough can be sticky. Oiling your hands makes it easy to work with. I used light olive oil, but any neutral-tasting oil works.
#2 The dough needs to be warm when you handle it. The mozzarella should not be bubbling - you need to be able to touch it with your hands without burning yourself.
#3 As the dough cools, it firms up. Warming it back up makes it soft again and easier to handle. I put it in the microwave for 10 seconds. Or, gently heat it on the stovetop.
Variations
Here are some ideas on how you can jazz up the recipe and add different flavours:
- Spicy: Add chopped jalapenos directly into the dough.
- Cheesy: Sprinkle the tops of the pretzels with grated parmesan cheese before baking.
- Yeast pretzels: You can add a sprinkle of instant active yeast to the dough. This will add yeast flavor. However, the yeast is not necessary for the texture of the pretzels.
- Cinnamon "sugar": Omit the salt and roll the pretzels in a mix of cinnamon and granulated sweetener.
Recipe FAQs
To make the recipe nut free, replace the almond flour with a blend of sunflower seed flour and sesame seed flour.
Yes, it does. Use 5 tablespoons or 35 grams of coconut flour.
Yes. Line the air fryer basket with parchment paper and preheat it to 160C / 320F. Then, air fry for 15 minutes or until the pretzels are golden brown.
No. The recipe only works with mozzarella.
Serving Suggestion
We eat keto pretzels all on their own, without toppings or dips - just like you do in Germany.
If you'd like to serve it with a cheese sauce, make my keto béchamel! Or, make a simple sugar-free honey mustard sauce by mixing 2 parts keto mayonnaise with 1 part mustard and 1 part sugar-free syrup.
Storage And Meal Prep
You can mix the dough up to 2 days ahead. Store it in the refrigerator as a dough ball or as pretzel shapes. Then, let it come to room temperature before baking.
Refrigerator: Store any leftover pretzels in an airtight container in the fridge for up to 1 week.
Freezer: It is possible to freeze low-carb pretzels for up to 3 months. I defrost mine overnight.
Reheating: Reheat individual pretzels in the microwave for 10 seconds. Reheat multiple pretzels in the oven or in the air fryer for 3-5 minutes at 180C or 350F.
More Fathead Dough Recipes
Here are more recipes that use mozzarella dough. It is so versatile! Take your pick:
- Keto Bagels30 Minutes
- Keto Garlic Bread30 Minutes
- Chocolate Chaffle14 Minutes
- Keto Croissant Recipe30 Minutes
Tried this recipe? Give it a star rating below!
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Recipe
Soft And Chewy Keto Pretzels
Video
Ingredients
- 1 ½ cups pre-shredded mozzarella 170g
- 2 tablespoon full fat cream cheese 28g
- 1 egg large, room temperature
- 1 cup almond flour 100g
- ½ teaspoon baking powder
- pinch of coarse sea salt
Instructions
- Heat the oven to 180 degrees Celsius / 356 Fahrenheit (electric) or 160C / 320F fan-assisted. Line a baking sheet with parchment paper.
- Melt the mozzarella and the cream cheese. I did this in a pan over very low heat, stirring constantly once the melting process starts. Or, heat in the microwave for 1 minute, then add 10 sesond bursts until fully melted.
- If you do this on the stove, turn off the heat once the cheese is fully melted. Add the egg to the warm dough and stir until combined.
- Add the almond flour and baking powder and stir until combined, kneading with your hands until a uniform dough. You will end up with a big mozzarella ball that looks just like dough.
- Pinch off a piece of dough (around 30g) and stretch/roll it in your hands until it is about 20 cm long. If the dough is sticky, oil your hands lightly.
- Form it into a pretzel shape and place it on the lined baking sheet. My dough made 10 pretzels.
- Sprinkle with sea salt and bake for 17 minutes or until nicely browned. Rotate the baking sheet halfway through in case the pretzels at the back of the oven brown more quickly.
Emily Zika
Do you know if I can use 1 on 1 gluten free flour?
Jen
Do you have a cheese sauce recipe to dip these in?
Nadine
Sind die Fiber und Sugar Angaben in den 2,4 g Kohlehydrate beinhaltet oder extra? Also sind es Net Carbs oder kann ich die noch anziehen?
Teri
Your recipe calls for baking it at 356F. My kven goes in 25 degree increments — any advice?
Katrin Nürnberger
350 F is perfect. 🙂
Carrie
What if the dough is alwsys sticky mine never looks dry like that...help pls
Katrin Nürnberger
Have you tried it with my recipe?
fani
I am also a bread addict, I enjoyed the pretzels with a cream cheese dip, or just plain
while watching a movie, DELICIOUS.
Thank you Katrin
Katrin Nürnberger
Can't beat a freshly baked pretzel!!!!
Tamara A Chipman
Could you use coconut flour instead! Have a sensitivity to almonds
Katrin Nürnberger
Yes, but you´d have to use less - only half the amount. Coconut flour absorbs more liquid than almond flour.
Cindy
Could you replace almond flour/meal with tiger nut flour or cassava? I am highly sensitive to almonds. Thank you. Cindy
Katrin Nürnberger
Theoretically yes. I have never worked with either, so I'm not sure about the ratio. But I have replaced almond flour in fathead dough 1:1 with ground sesame seeds and ground sunflower seeds. you could also replace with a little less than 1/2 the amount of coconut flour.
Ellen Jost
Try sunflower seed flour. Just grind in a bullet grinder and use same amount. sl different flavor and make sure they are not rancid.
Anne
How long do they keep for and are they best stored in the fridge?
Katrin
Hi Anne, I think they are fine for about 5 days in the fridge. You can also freeze them.
Kim Chatelle
These are so darn Delish!! Next time, I am going to sprinkle with cinnamon and granulated erythritol. YUM!!!
I know the macros will change. I will have to figure it out!! Thanks sooo much for such a great recipe!!
Katrin
Hi Kim, glad you like the recipe! I don't think macros will change by much if all you add is cinnamon. The erythritol is essentially carb free because none of it gets absorbed by out bodies.