Keto Pretzel Bites
Soft, chewy keto pretzel bites made from fathead dough with a golden salted crust, ready in just 35 minutes. Each serving has only 3.1g net carbs and a satisfying 13g protein, so you get that warm, ballpark-pretzel fix without the wheat or the carb crash.
Head of Nutrition · June 17, 2026
Nutrition per serving
Per serving · makes 4. Values are estimates; brands vary.
These keto pretzel bites deliver everything you miss about a warm soft pretzel, golden salted crust, chewy center, dunkable size, with just 3.1g net carbs each thanks to a fathead almond flour dough and a real baking soda bath.
Ingredients
- 1.5 cups shredded low-moisture mozzarella cheese
- 2 oz cream cheese, cubed
- 1.25 cups almond flour (super-fine, blanched)
- 1 large egg, beaten
- 1 tsp baking powder
- 0.5 tsp garlic powder (optional)
- 2 cups water (for the baking soda bath)
- 1 tbsp baking soda
- 1 tbsp melted butter, for brushing
- 1 tsp coarse pretzel or flaky sea salt, for topping
Instructions
- 1
Preheat oven to 400°F (205°C) and line a baking sheet with parchment paper. In a microwave-safe bowl, combine the mozzarella and cream cheese, then microwave in 30-second bursts, stirring between each, until fully melted and smooth (about 60-90 seconds).
- 2
Working quickly while the cheese is hot, stir in the almond flour, baking powder, garlic powder, and beaten egg. Mix and then knead with your hands until a uniform, slightly tacky dough forms. If it gets stringy, microwave for 10 more seconds to soften and keep kneading.
- 3
Divide the dough into 4 pieces. Roll each into a rope and cut into roughly 1-inch bites, making about 24 pieces total. Roll each into a smooth ball.
- 4
Bring the water to a gentle simmer in a small saucepan and stir in the baking soda (it will foam). Drop the bites in for 20-30 seconds, working in batches, then lift out with a slotted spoon and place on the prepared sheet. This bath is what gives them true pretzel flavor and a chewy skin.
- 5
Brush each bite with melted butter and sprinkle with coarse salt. Bake for 12-15 minutes, until deep golden brown. Let cool 5 minutes before serving warm.
Tips & notes
- Serve with sugar-free mustard or a keto cheese sauce. The bites are best fresh and warm, when the crust is crisp and the inside is soft.
- Store leftovers in an airtight container in the fridge for up to 4 days. Reheat in a 350°F oven or air fryer for 4-5 minutes to bring back the chewy texture; the microwave makes them soft.
- Don't skip the baking soda bath, it's the key to authentic pretzel taste. For a quicker shortcut you can brush the bites with the baking soda water instead of dipping, though the flavor is a little milder.
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Frequently asked questions
- How many carbs are in keto pretzel bites?
- Each serving (about 6 bites) has 3.1g net carbs, 348 calories, 13g protein, and 30g fat. This recipe makes 4 servings, roughly 24 bites total.
- Why do I need a baking soda bath for keto pretzels?
- A quick dip in simmering baking soda water alkalizes the surface of the dough, which creates that signature pretzel browning and tangy, chewy crust during baking. Without it the bites taste more like plain fathead bread.
- Can I make these dairy-free?
- Fathead dough relies on mozzarella and cream cheese for structure, so a fully dairy-free version doesn't hold together well. You can use dairy-free mozzarella-style shreds and vegan cream cheese, but expect a softer, more fragile bite and slightly different macros.
