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Our deliciously bread-y Keto Soft Pretzel Recipe (Keto Pretzel Bites) are the perfect appetizer for your next game night!

Low Carb Soft Pretzel Recipe (Keto Pretzel Bites) Close Up

There’s always a reason to look for more appetizer recipes. Back to school snacks for kids, football gatherings, holiday parties (because you know the holidays will be here before we know it!), or maybe it’s just a random Tuesday night and you feel like appetizers for dinner. Whatever your reason, we think you’ll love our keto soft pretzels (Keto Pretzel Bites)!

One of the most popular recipes in the keto world is fathead dough. Not only is it delicious and easy to whip up, but additionally, it can be used in a variety of different ways. The original recipe for fathead dough comes from Tom Naughton’s older brother’s oldest son, and was named after his Fat Head movie.

What is Fathead Dough?

Fathead dough is made from part-skim mozzarella cheese, cream cheese, egg, and some type of low carb flour, such as almond flour or coconut flour. This gluten free, low carb dough bakes up to have perfect bread-y texture!

What Can I Use Fathead Dough For?

Fathead dough is extremely versatile, and is used in both sweet and savory recipes. Here are a few recipes that use fathead dough:

Low Carb Soft Pretzel Recipe (Keto Pretzel Bites) with Beer Cheese and Hand Reaching In

This recipe is from our e-Book Crowd-Pleasing Snacks and Party Food Appetizers! Check it out for more keto appetizer ideas, including the keto beer cheese recipe (in the photo above) that we served with these Low Carb Soft Pretzel Recipe (Keto Pretzel Bites).

Ingredients in these Keto Soft Pretzels

  • Instant yeast
  • Warm water
  • Almond flour
  • Psyllium husk powder
  • Baking powder
  • Part-skim mozzarella cheese
  • Cream cheese
  • Egg
  • Unsalted butter
  • Coarse kosher salt

Why Use Yeast in Low Carb Bread?

This Low Carb Soft Pretzel Recipe and a couple of our other low carb and keto bread recipes include yeast as an ingredient (check out our Best Keto Bread Recipe!). Yeast should be proofed, which means dissolving it in lukewarm water (105F to 110F) and combining it with some form of sugar to feed the yeast (such as honey, maple syrup, coconut sugar, etc.). A lot of people were concerned that the sugar required to feed the yeast would increase the carb count and make the end result not keto-friendly. Rest assured that these recipes are still keto and their carb count isn’t effected.

For a mini science lesson, we’ll explain briefly what happens. As the yeast feeds on sugar through the process of fermentation, the yeast converts the sugar into energy and emits carbon dioxide as a result (which is why we see the bubbles as the yeast proofs). (Read more about this process on Scientific American).

Here we didn’t actually proof the yeast because we didn’t add any type of sugar. Rather, we just mixed instant yeast with water until it turned foamy. As a result, we added yeasty flavor and aroma without any rise.

Almond Flour

When we started dabbling in keto baking, we quickly realized how useful almond flour is! For starters, it lends itself equally well to sweet and savory recipes. Additionally, almond flour is a breeze to work with. There’s no denying almond flour tastes delicious (subtly like almonds). And lastly, almond flour is easy to find at just about any grocery store nowadays.

Is Almond Flour the Same as Almond Meal?

We frequently get asked about almond flour, which is just blanched almonds (that is, almonds with the skins removed) that are ground up. Almond flour is different from almond meal in that the almonds ground for almond meal still have the skins. Almond meal and almond flour can often be used interchangeably in recipes; however, here we recommend using almond flour for the best looking pretzel bites.

Carbs in Almond Flour

According to the USDA Food Database, 1 (1/4-cup/28g) serving of almond flour contains the following nutrition information:

  • 160kcals
  • 6g protein
  • 14g total fat
  • 6g carbohydrates
  • 3g fiber

Is Almond Flour Good for Keto?

Almond flour is gluten free and grain free, as well as relatively low in carbs. It’s easy to bake with, and is often thought of as an all-purpose flour in keto baking (because it can be used in both sweet and savory recipes). Almond flour is a great flour for keto and low carb baking.

More Low Carb Appetizer Recipes:

Low Carb Soft Pretzel Recipe (Keto Pretzel Bites) with Beer Cheese on Metal Background

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Low Carb Soft Pretzel Recipe (Keto Pretzel Bites) Close Up

Keto Soft Pretzels (Keto Pretzel Bites)

Our Keto Soft Pretzels (Keto Pretzel Bites) are the perfect appetizer for your next party or whenever a bread-y craving hits!
4.5 from 2 votes
Print Pin Rate
Course: Appetizer, Snack
Cuisine: American
Prep Time: 25 minutes
Cook Time: 10 minutes
Total Time: 35 minutes
Servings: 8 people
Calories: 171kcal
Author: Faith


  • 1 teaspoon instant yeast
  • 2 tablespoons warm water
  • 1 cup almond flour
  • 1 teaspoon psyllium husk powder
  • 1 teaspoon baking powder
  • 1 1/2 cups shredded part-skim mozzarella cheese
  • 1 oz cream cheese
  • 1 large egg beaten
  • 1 tablespoon unsalted butter melted
  • 1/2 teaspoon coarse kosher salt


  • Preheat the oven to 425F; line a large baking sheet with parchment paper or a silpat liner.
  • Add the yeast and warm water to a small bowl and stir with a fork to combine; let it sit for 5 to 10 minutes.
  • Meanwhile, whisk together the almond flour, psyllium husk powder, and baking powder in a medium bowl and set aside.
  • Melt the mozzarella and cream cheese together in a double boiler or microwave. If using the microwave, start out with 1 minute and then stir the cheese with a fork; continue heating it in 15-second intervals until itโ€™s melted.
  • Stir the dissolved yeast into the cheese mixture, and then stir in the egg, and finally the almond flour mixture. Itโ€™s easiest to do this with your hands; to help prevent the dough from sticking, lightly spray your hands with a little avocado or olive oil before kneading the ingredients together until they form a dough.
  • Divide the dough into 4 equal pieces; roll each into a log about 4 inches long and cut each log into 4 bites (so you end up with 16 bites total).
  • Arrange the bites on the prepared baking sheet and bake until golden, about 10 minutes.
  • As soon as theyโ€™re out of the oven, carefully brush the top of each pretzel bite with butter and sprinkle on a little salt.
  • Cool slightly before serving.


Net Carbs: 2g per serving (2 pretzel bites)


Serving: 2pretzel bites | Calories: 171kcal | Carbohydrates: 4g | Protein: 9g | Fat: 13g | Saturated Fat: 4g | Cholesterol: 41mg | Sodium: 296mg | Potassium: 94mg | Fiber: 2g | Vitamin A: 220IU | Calcium: 222mg | Iron: 0.7mg
Tried this recipe?Mention @TheKetoQueens or tag #TheKetoQueens!

Low Carb Soft Pretzel Recipe (Keto Pretzel Bites) with Description