Heart-Healthy Bavarian Soft Pretzels
Enjoy a guilt-free twist on a classic favorite with our Heart-Healthy Bavarian Soft Pretzels. Crafted with a wholesome blend of whole wheat and all-purpose flour, these golden, homemade pretzels are as nutritious as they are delicious. Using honey as a natural sweetener and olive oil for healthy fats, this recipe prioritizes heart-friendly ingredients without sacrificing flavor. Each pretzel is boiled in a baking soda bath for that signature chewy texture and lightly brushed with an egg wash for a perfectly crisp finish. Sprinkle with sesame seeds for added flair or leave them plain for a traditional touch. Ready in under an hour and perfect for serving warm, these soft pretzels make a wonderful snack or appetizer that’s sure to impress.
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Recipe Information
Ingredients
- 3 cups Whole wheat flour
- 1 cup All-purpose flour
- 1.5 cups Warm water (not hot, around 110°F)
- 2.25 teaspoons Active dry yeast
- 2 tablespoons Honey
- 2 tablespoons Olive oil
- 0.5 teaspoons Salt
- 0.5 cup Baking soda
- 10 cups Water (for boiling)
- 1 large Egg (for egg wash)
- 2 tablespoons Sesame seeds (for topping, optional)
Instructions
In a large mixing bowl, combine warm water, honey, and yeast. Stir gently, then let it sit for about 5 minutes until it becomes frothy.
Add olive oil, salt, whole wheat flour, and all-purpose flour to the yeast mixture. Stir until a dough begins to form.
Knead the dough on a lightly floured surface for about 8-10 minutes until it becomes smooth and elastic.
Place the dough in a lightly oiled bowl, cover it with a clean kitchen towel, and let it rise in a warm place for about 1 hour or until doubled in size.
Preheat your oven to 450°F (232°C) and line two baking sheets with parchment paper.
In a large pot, bring 10 cups of water to a boil. Add baking soda carefully to the boiling water.
Once the dough has risen, punch it down and divide it into 8 equal pieces.
Roll each piece into a long rope, about 24 inches long, and twist into a pretzel shape.
Gently place the pretzels one at a time in the boiling water for about 30 seconds. Remove with a slotted spatula and place on the prepared baking sheets.
Beat the egg with 1 tablespoon of water to make an egg wash, and brush over each pretzel.
Sprinkle with sesame seeds if desired.
Bake in the preheated oven for 12-15 minutes, until golden brown.
Remove from oven and let cool slightly before serving. Enjoy your heart-healthy pretzels!
Nutrition Facts
Calories |
2231 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 49.9 g | 64% | |
| Saturated Fat | 8.5 g | 42% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 186 mg | 62% | |
| Sodium | 31487 mg | 1369% | |
| Total Carbohydrate | 394.7 g | 144% | |
| Dietary Fiber | 50.7 g | 181% | |
| Total Sugars | 37.1 g | ||
| Protein | 72.8 g | 146% | |
| Vitamin D | 1.0 mcg | 5% | |
| Calcium | 348 mg | 27% | |
| Iron | 23.5 mg | 131% | |
| Potassium | 1905 mg | 41% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
