Low Fat Soft Pretzel Knots

Indulge in the comforting, bakery-fresh flavor of these Low Fat Soft Pretzel Knots, a lighter twist on the classic snack. Crafted with simple pantry staples like all-purpose flour, active dry yeast, and a touch of brown sugar, these golden knots are irresistibly soft and chewy without excess fat. The magic step? A quick dip in a baking soda bath, ensuring that signature pretzel texture and a beautifully bronzed finish. Perfectly seasoned with a sprinkle of coarse sea salt, they’re a healthier way to satisfy your carb cravings. Serve these warm pretzel knots as a crowd-pleasing appetizer, a game-day snack, or a cozy homemade treat—ready in just over an hour!

Nutriscore Rating: 56/100

Prep Time:90 mins

Cook Time:15 mins

Total Time:105 mins

Servings: 12

Ingredients

• 3 cups All-purpose flour
• 2.25 teaspoons Active dry yeast
• 1 cup Warm water (110°F/43°C)
• 2 tablespoons Brown sugar
• 1 teaspoon Salt
• 0 Cooking spray
• 0.25 cup Baking soda
• 4 cups Boiling water
• 0 Coarse sea salt

Directions

Step 1

In a large mixing bowl, combine the warm water and brown sugar, stirring until dissolved. Sprinkle the active dry yeast over the water and let it sit for about 5 minutes, until foamy.

Step 2

Add the salt and 2 cups of flour to the yeast mixture, stirring to combine. Gradually add the remaining flour, 1/2 cup at a time, until a soft, slightly sticky dough forms.

Step 3

Turn the dough out onto a lightly floured surface and knead for about 6-8 minutes, until smooth and elastic. Add a little more flour if the dough is too sticky.

Step 4

Place the dough in a large, lightly greased bowl. Cover 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 oven to 425°F (220°C). Line two baking sheets with parchment paper and set aside.

Step 6

In a large saucepan, bring the 4 cups of water to a boil. Slowly add the baking soda, stirring until dissolved. Reduce heat to a low simmer.

Step 7

Punch down the dough and divide it into 12 equal pieces. Roll each piece into a 12-inch rope and tie into a knot.

Step 8

Using a slotted spoon, carefully dip each pretzel knot into the simmering baking soda solution for about 10-15 seconds. Remove and place on the prepared baking sheets.

Step 9

Lightly spray each knot with cooking spray and sprinkle with coarse sea salt.

Step 10

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

Step 11

Remove from oven and let cool slightly on a wire rack. Serve warm.

Nutrition Facts

Serving size	(1639.5g)

Amount per serving	% Daily Value*
Calories	1402.1

Total Fat 4.0g	0%
Saturated Fat 0.5g	0%
Polyunsaturated Fat g
Cholesterol 0mg	0%
Sodium 19422.9mg	0%
Total Carbohydrate 295.1g	0%
Dietary Fiber 11.2g	0%
Total Sugars 18.2g
Protein 39.9g	0%

Vitamin D 0IU	0%
Calcium 65.9mg	0%
Iron 17.1mg	0%
Potassium 552.6mg	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: 2.6%

Protein: 11.6%

Carbs: 85.8%