I teamed up with Red Star Yeast® to bring you today’s recipe! They’re my favorite yeast company and the only yeast products I use in my baking. Their yeast yields perfect soft and tender baked goods every time I use it!
A few times each year during high school, a couple of friends and I met up at the mall. None of us liked shopping too much, so we limited our trips… But it was still fun to purchase new clothes every so often!
After passing through the first set of stores and trying on dozens of outfits, we usually stopped to sit in the comfy chairs in the center of the mall for a break. Without much mall stamina, our feet begged for a break from standing so long!
Our stomachs sometimes rumbled a bit during our short breaks, so we occasionally grabbed a treat from one of the many food stalls: freshly baked chocolate chip cookies, warm gooey cinnamon rolls, scoops of ice cream or gelato…
But I looked forward to the pretzel place the most! Those soft doughy insides hidden inside of crisp brown crusts and the bright pops from the coarse salt liberally sprinkled on top… So irresistible! (And it didn’t exactly help that we passed by that stall every time we walked through the mall entrance!)
On my most recent flight home from this trip, I arrived really early, which gave me plenty of time to find a seat at the airport gate and catch up on email. As I pulled out my laptop, I glanced up and to my right…
And I spotted a pretzel stand ran by the same company as the ones at my hometown’s mall. Within two seconds, I smelled those freshly baked pretzels, tempting me to buy one…
Yet I held off and made these Healthy Mini Soft Pretzels once I arrived back at my own house! Unlike the ones from the pretzel stand, these contain no refined flour or sugar… But they’re just as soft and delicious and irresistible, and they’re only 50 calories!
So I definitely don’t need to walk around the mall for an entire afternoon to burn them off! ?
Let’s talk about how to make these healthy mini soft pretzels!
You’ll start by mixing together the dough. It’s a yeast-based dough, but it’s super easy—I promise! You just need warm water (not hot!), a bit of pure maple syrup (this kind!), a touch of salt, and yeast.
Now here’s my secret trick to all of my yeast-based treats… I always use Red Star Yeast! I tried their yeast in my dad’s bread rolls recipe shortly after I graduated from college, and it was the best batch I had ever made! They rose higher, they had a softer texture, and I’ve never used any other brand since then. I swear by Red Star Yeast!
For this particular healthy mini soft pretzels recipe, I used their Quick Rise Yeast. However, their Active Dry Yeast works equally well. You can find their products near you with their handy store locator here!
Once you’ve mixed in the whole wheat flour (I vastly prefer this one!), then it’s time to knead the dough. I usually knead by hand! There’s something so soothing and almost therapeutic about flouring my hands, holding the dough, and gently folding and pressing, folding and pressing, folding and pressing.
No? Just me?…
Regardless, the next step in making these healthy homemade mini soft pretzels is shaping the dough! You’ll divide the dough into 18 segments. I find the easiest way to do this is with a sharp knife!
Cut the dough in half… Then cut each half in thirds… Then cut each third in thirds again. Voila! You’ve got 18 pieces! (Remember to keep all of the pieces covered with a clean towel so they don’t dry out!)
To shape each individual healthy homemade mini soft pretzel, roll one segment at a time into a long skinny rope. It should be at least 12” long! (Yes, it’s going to be really thin and skinny!)
♡ Make a U shape with the dough rope.
♡ Grab the top ends of the U.
♡ Twist them once. (The right end should end up back on the right, and the left end should end up back on the left!)
♡ Fold the twisted ends down so they’re touching the bottom of the U.
♡ Gently press them into place.
Tada! You’ve shaped your first healthy homemade mini pretzel!
Although many recipes skip this next step, I highly recommend including it…
You’ll let your healthy mini pretzel dough shapes rise for 20-30 minutes! This ensures their insides turn out with the best light and soft texture. I know it takes a little extra time, but I promise it’s worth the wait!
This is the most important step in making your healthy mini soft pretzels… The baking soda bath! You’ll briefly dip the pretzels in boiling water that has lots of baking soda dissolved in it. This baking soda solution is what creates that rich brown color and crispness of the pretzels’ crust!
As soon as you pull your healthy mini pretzel out of the baking soda bath, sprinkle it with coarse sea salt (like this!). I’m a salt-aholic and love adding as much as I can… But you can add as little (or as much!) as you’d like!
Then pop your tray of healthy mini pretzels in the oven. They don’t bake for very long, so keep an eye on them to make sure they turn out lovely and soft—not crunchy or burnt!
How’s that look for an even better—and healthier—version of my favorite mall snack?? And when you make your own, remember to snap a picture and share it on Instagram using #amyshealthybaking and tagging @amyshealthybaking IN the photo itself! (That guarantees I’ll see your picture! ?) I’d love to see your healthy mini soft pretzels!
I’m also hosting a giveaway with Red Star Yeast! To enter, just follow the instructions beneath the recipe!
| Healthy Mini Soft Pretzels | | Print |
- for the dough
- ¾ cup (180mL) warm water (100-110°F)
- 4 tsp pure maple syrup
- 1 tsp olive oil or unsalted butter, melted
- ¼ tsp salt (just regular table salt!)
- 2 ¼ tsp (7g or one ¼-oz package) Red Star® Quick Rise Yeast
- 2 – 2 ½ cups (240-300g) whole wheat flour
- coarse sea salt
- for the baking soda bath
- 3 cups (720mL) water
- 3 tbsp (42g) baking soda
- In a large bowl, stir together the water, maple syrup, olive oil or butter, and salt. Sprinkle the yeast on top, and wait 10-15 minutes or until the mixture turns frothy. Mix in 1 ½ cups of flour. If the dough is still wet, continue stirring in flour 2 tablespoons at a time until the dough begins to pull away from the sides of the bowl.
- Turn the dough out onto a well-floured surface, and knead for 3-5 minutes or until the dough springs back most of the way when you gently press your index finger into it. Let the dough rest for 5 minutes.
- Cut 3 rectangles of foil about 4” to 5” wide, and generously rub with olive oil. Place the foil onto a large baking sheet.
- Cut the dough half with a sharp knife. Working with 1 half at a time, cut into 3 small pieces. Cut each small piece into 3 pieces again, for a total of 18 pieces. Cover the pieces with a clean dry towel.
- Working with 1 piece at a time, roll it into a skinny rope at least 12” long. Twist the rope into a pretzel shape. (See details on how in the blog post above!) Put it on the prepared foil, and continue with the remaining dough.
- Lay the clean dry towel over the top of the shaped pretzels, and place the baking sheet in a warm draft-free spot to rise for 20 minutes or until about double in size.
- To prepare the baking soda bath, add the water and baking soda to a small pot. Bring the water to a boil. Place a wire rack on top of a rimmed baking sheet. Preheat the oven to 425°F.
- Working with one foil sheet at a time, carefully and very gently peel the risen pretzels off, and place them top-side down in the boiling water. Boil for 10-15 seconds. Carefully flip using a slotted spatula. Boil for 10-15 seconds on the second side. Carefully transfer to the wire rack using the slotted spatula. Sprinkle with the coarse sea salt. Repeat with the remaining foil sheets and risen pretzels.
- Line a large baking sheet with a silicone baking mat or parchment paper. Carefully transfer the boiled pretzels from the wire rack to the prepared baking sheet. Bake at 425°F for 7-10 minutes. Cool on the baking sheet for 5 minutes before transferring to a dry wire rack to cool completely.
Honey or agave may be substituted for the pure maple syrup.
For the whole wheat flour, I highly recommend this kind. In my kitchen, is has performed the best out of any brand I’ve tried, and it ensures your mini pretzels fully double in size while rising in Step 6. (Other brands of whole wheat flour, as well as white whole wheat flour and whole wheat pastry flour, haven’t risen nearly as high for me!) All-purpose flour may be substituted in place of the whole wheat flour.
For the yeast, both Red Star Yeast’s® Quick Rise Yeast and Active Dry Yeast will work. Use their store locator here to find their yeast near you!
Any oil may be substituted for the olive oil. However, if using coconut oil, your yeast will not turn frothy in Step 2.
The generous amount of oil on the foil sheets prevents the pretzels from sticking when it’s time for the next step! If you forgot to oil the foil, then you’d have to tug to get the pretzels off… And that tugging would cause them to deflate and turn out flat. Once the pretzels have been boiled, they won’t rise or change their shape at all… So be very careful and gentle when peeling them off of the foil and putting them into the water!
To get that classic deep brown pretzel crust, you briefly boil the pretzels in the baking soda bath before baking. If you skipped the boiling step, your pretzels would turn out more like regular bread rolls—just in a pretzel shape!
I haven’t had good luck substituting gluten-free flours in this recipe. The pretzels don’t rise or have the right soft and tender texture the way they do with wheat-based flour due to the lack of gluten.
{vegan, clean eating, low fat, lower sugar}
View Nutrition Information + Weight Watchers Points
This blog post was sponsored by Red Star Yeast®. As always, all thoughts, opinions, text, photographs, and recipe are my own.
I’m teaming up with Red Star Yeast to host a giveaway for you! We’re giving away an extra special package to one lucky winner. Here’s everything that’s included: 3 strips of Red Star Yeast, insulated tote bag, dough whisk, bench scraper, ‘Knead to be Loaved’ apron, bread knife, flexible cutting board, oven mitt, kitchen towel, large mixing/rising bowl, and a recipe book!
a Rafflecopter giveaway
*Red Star Yeast Giveaway will be open until 11:59 PM Pacific Standard Time on August 12, 2018. Open to the US and Canada only. Must be 18 years or older and have a valid email address to enter. Winner will be emailed and will have 48 hours to respond, or else a new winner will be selected.
You may also like Amy’s other recipes…
♡ Healthy Mini Whole Wheat Bagels
♡ The Ultimate Healthy Whole Wheat Rolls
♡ Healthier Caramel-Filled Pretzel Bites
♡ The Ultimate Healthy Cinnamon Rolls
How about spelt flour? Do you think it would work instead of whole wheat flour?
I really appreciate your interest in my recipe, Juliette! I don’t have any experience with spelt flour in yeast-based recipes, so I’m not sure. I’d love to hear what you think if you try these pretzels! 🙂
Auntie Anne’s Pretzels, right? 😉 Yours are way better.
You’re just the sweetest Liz — thank you!!! 🙂
I am excited to make cinnamon buns or poppy seed strudel with red star yeast
Both of those sound delicious Linda! 🙂
If I hadn’t seen the pretzel recipe, I probably would have said dinner rolls, but now I want to try to make these pretzels.
I’d love to hear what you think of these pretzels if you decide to try them, Tim! 🙂
Fun and simple recipe for an otherwise seemingly difficult bake. Tasty despite the healthy ingredient swaps! This dietitian approves!!! Thanks for sharing the recipe.
It’s my pleasure, Louisa! I’m so glad you approve! 🙂 I’d love to hear what you think if you try these pretzels!
I would like to make bread with the ye.
One of my favorite things to bake with yeast! 🙂 I’d love to hear what you think of these pretzels if you decide to try them, Molly!
I was will let you know Amy!
Yay!! I can’t wait Molly! 🙂
How could you make these Parmesan garlic pretzels instead of salted pretzels? Parmesan garlic is my favorite pretzel stand version!
I really appreciate your interest in my recipe Christa! I’ve never tried Parmesan garlic pretzels, but that definitely sounds delicious. I think it’d be possible to make these as Parmesan garlic by sprinkling the pretzels with grated Parmesan cheese and either finely diced garlic or dried garlic powder. My main concern with sprinkling them at the end of Step 8 would be that the garlic and cheese could possibly burn… Then again, just 7 minutes in the oven might not be enough to make them burn. However, I think if you sprinkled them after about 4 or 5 minutes of baking, that wouldn’t burn the cheese or garlic! 🙂 I’d love to hear how your pretzels turn out if you decide to try that!
Hi, can I substitute baking powder for baking soda?
I really appreciate your interest in my recipe Matt! I don’t recommend that substitution in this particular recipe. This is because baking soda is a strong base, which is what creates that iconic texture on the outsides of these pretzels. Baking powder has both baking soda and an acid in it (the most common acid is cream of tartar), and that acid in baking powder will neutralize the base… Which means that you won’t get the iconic pretzel texture if you use baking powder. A little nerdy (I was a chemist before a baking blogger!), but hopefully that makes sense! 🙂 I’d love to hear what you think of these pretzels if you decide to try making them!