Super Crunchy Low-Carb Pretzels Recipe

While traditional pretzels are a salty snack that is high in carbohydrates, you can find low-carb options. Try our tasty keto pretzel recipe to satisfy your next craving for salt.

Can You Eat Pretzels on a Low-Carb Diet?

You should not eat traditional pretzels. If you're following a low-carb diet but crave something like pretzels, consider looking for alternatives that are specifically designed to be low in carbs.

These might include snacks made from almond flour or coconut flour, which are much lower in carbs than wheat flour. There are also commercially available low-carb snacks designed to mimic the crunch and satisfaction of eating pretzels.

 Alternatively, focusing on whole-food snacks like nuts, seeds, cheese, and vegetables can satisfy the need for a snack without exceeding carb limits.

The 2 best Low-Carb Pretzel Options to Buy

  • BeyondTwistz: This company makes a crunchy, tasty pretzel that is low in carbohydrates and big on taste. If you are gluten-free, be warned this product does contain wheat. One serving has 120 calories, 18 grams of protein and only 2 net carbs. 
  • WonderSlim Protein Pretzels: WonderSlim pretzels have 120 calories, 12 grams of protein and 7 net carbs in a serving.

Keto Soft Pretzel Recipe

Are you craving a delicious, salty hot pretzel? Try this recipe out! Quick to whip up and bake, you will be enjoying them in under 30 minutes from start to finish!


  • 2 cups almond flour
  • 1 tablespoon baking powder
  • 3 cups mozzarella cheese
  • 2 ounces cream cheese
  • 3 large eggs
  • 1 tablespoon salt


  1. Preheat oven to 400 degrees Fahrenheit. 
  2. Line the baking sheet with parchment paper. 
  3. In a large, microwave-safe bowl, combine shredded mozzarella and cream cheese. Microwave until melted, stirring every 30-45 seconds. 
  4. In a small bowl, beat 2 eggs. Add the almond flour, baking powder, and egg to the cheese mixture. 
  5. Divide the dough into 8 equal portions. Roll each into a 10-inch long dough “snake.”
  6. Cross into a pretzel shape and place on the prepared baking sheet. 
  7. Whisk the remaining egg, brush it on top of the pretzel dough then sprinkle with salt. 
  8. Bake for 10-12 minutes.

Nutritional Information:

One pretzel has about 175 calories and 2 net carbs.

What Can I Eat Besides Pretzels?

Are you looking for keto alternatives that will satisfy your craving for something delicious and salty? If you are looking for a homemade option, you can use our recipe to whip up some Low Carb Crunch and Munch.

Nature Nate’s makes a popcorn substitute with popped sorghum that will help curb your salt and crunch craving.

Another crunchy, salty snack are pork rinds. You can purchase them ready to snack or get the microwave version like these made by Lowrey’s.