Heart-Healthy Bavarian Soft Pretzels

Indulge in the warm, golden perfection of Heart-Healthy Bavarian Soft Pretzels—a wholesome twist on the classic snack, crafted with whole wheat flour for added nutrition and fiber. This easy-to-follow recipe combines the traditional pretzel-making process, complete with a quick baking soda boil, with a health-conscious approach that uses honey as a natural sweetener and olive oil for a heart-friendly touch. These soft and chewy pretzels are perfect for any occasion, topped with optional sesame seeds for a subtle crunch. Ready in under an hour and a half, they’re ideal for serving as a guilt-free snack, party appetizer, or even a fun family baking project. Dive into the irresistible charm of homemade pretzels that are as good for your heart as they are for your taste buds!

Nutriscore Rating: 57/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 8

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)

Directions

Step 1

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.

Step 2

Add olive oil, salt, whole wheat flour, and all-purpose flour to the yeast mixture. Stir until a dough begins to form.

Step 3

Knead the dough on a lightly floured surface for about 8-10 minutes until it becomes smooth and elastic.

Step 4

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.

Step 5

Preheat your oven to 450°F (232°C) and line two baking sheets with parchment paper.

Step 6

In a large pot, bring 10 cups of water to a boil. Add baking soda carefully to the boiling water.

Step 7

Once the dough has risen, punch it down and divide it into 8 equal pieces.

Step 8

Roll each piece into a long rope, about 24 inches long, and twist into a pretzel shape.

Step 9

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.

Step 10

Beat the egg with 1 tablespoon of water to make an egg wash, and brush over each pretzel.

Step 11

Sprinkle with sesame seeds if desired.

Step 12

Bake in the preheated oven for 12-15 minutes, until golden brown.

Step 13

Remove from oven and let cool slightly before serving. Enjoy your heart-healthy pretzels!

Nutrition Facts

Serving size	(3498.5g)

Amount per serving	% Daily Value*
Calories	2231.1

Total Fat 49.9g	0%
Saturated Fat 8.5g	0%
Polyunsaturated Fat 2.7g
Cholesterol 186mg	0%
Sodium 31486.6mg	0%
Total Carbohydrate 394.7g	0%
Dietary Fiber 50.7g	0%
Total Sugars 37.1g
Protein 72.8g	0%

Vitamin D 41IU	0%
Calcium 347.6mg	0%
Iron 23.5mg	0%
Potassium 1904.7mg	0%

*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.

Source of Calories

Fat: 19.4%

Protein: 12.6%

Carbs: 68.1%