High Protein Soft Pretzel Knots

Elevate your snack game with these High Protein Soft Pretzel Knots, a delicious twist on the classic comfort food. Packed with protein from whey isolate, these golden-brown pretzel knots are both fluffy and satisfying, making them perfect for a post-workout treat or a healthier snack option. Featuring a quick and easy dough enriched with olive oil and a signature baking soda bath for that iconic soft pretzel texture, this recipe delivers bakery-worthy results in just over an hour. Finished with a sprinkle of coarse sea salt, these protein-packed knots are the ultimate balance of chewy, savory indulgence and nutritious fuel. Serve warm with your favorite dip or enjoy them on their own for a wholesome, protein-rich bite!

Nutriscore Rating: 61/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 8

Ingredients

• 2 cups all-purpose flour
• 1 cup whey protein isolate
• 1 packet instant yeast
• 1 teaspoon salt
• 1 tablespoon sugar
• 1 cup warm water
• 2 tablespoons olive oil
• 0.25 cup baking soda
• 4 cups water for baking soda bath
• 1 tablespoon coarse sea salt

Directions

Step 1

In a large mixing bowl, combine the all-purpose flour, whey protein isolate, instant yeast, salt, and sugar.

Step 2

Add the warm water and olive oil to the dry ingredients. Mix until the dough starts to come together.

Step 3

Transfer the dough to a floured surface and knead for about 5-7 minutes, until it is smooth and elastic.

Step 4

Place the dough in a lightly oiled bowl, cover with a clean towel, and let it rise in a warm place for about 1 hour or until the dough has doubled in size.

Step 5

Preheat the oven to 450°F (230°C) and line a baking sheet with parchment paper.

Step 6

Bring 4 cups of water to a boil in a medium saucepan. Add the baking soda carefully to the boiling water, stirring until dissolved, then reduce to a simmer.

Step 7

Punch down the risen dough and divide it into 8 equal portions. Roll each portion into a rope about 12 inches long. Tie each rope into a knot.

Step 8

Using a slotted spoon, dip each pretzel knot into the simmering baking soda water bath for about 30 seconds. Remove and place on the prepared baking sheet.

Step 9

Sprinkle each pretzel knot with coarse sea salt.

Step 10

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

Step 11

Allow to cool slightly before serving. Enjoy your high-protein soft pretzel knots!

Nutrition Facts

Serving size	(1683.8g)

Amount per serving	% Daily Value*
Calories	1637.1

Total Fat 32.7g	0%
Saturated Fat 5.9g	0%
Polyunsaturated Fat 2.7g
Cholesterol 40mg	0%
Sodium 23494.6mg	0%
Total Carbohydrate 202.7g	0%
Dietary Fiber 8.5g	0%
Total Sugars 17.1g
Protein 127.8g	0%

Vitamin D 0IU	0%
Calcium 516.0mg	0%
Iron 11.7mg	0%
Potassium 976.8mg	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: 18.2%

Protein: 31.6%

Carbs: 50.2%