These Paleo Soft Pretzels took plenty of testing, patience, and persistence, but the final result is worth it. Some recipes translate easily from their traditional gluten-based versions into a paleo-friendly format, while others require a lot more trial and error. Soft pretzels fall firmly into the second category. They need structure, chew, bend, and that unmistakable deep brown crust, all without relying on wheat flour.
Nevertheless, I persisted. And behold: The Paleo Soft Pretzel.
This paleo soft pretzel recipe is made with cassava flour, almond flour, whole psyllium husk, yeast, honey, and a few simple pantry ingredients. The dough is not exactly like conventional pretzel dough, but it is workable, flavorful, and satisfying when handled gently. The psyllium husk helps create elasticity, while the cassava flour gives the pretzels structure. The baking soda boil is an important step because it helps create the classic pretzel exterior and rich color during baking.
If you are wondering about ingredient substitutions, the most honest answer is that untested swaps may change the recipe significantly. Paleo baking is precise, especially when a dough needs to be shaped, boiled, and baked. This recipe is the result of repeated testing, so the listed ingredients are recommended for the best texture and flavor. There is one helpful note about psyllium husk in the recipe notes below.
If eggs are the only thing preventing you from making these pretzels, the egg wash can be skipped. The salt will still stick to the surface without it, although the pretzels may bake up with a slightly different finish. For a dairy-free version, use avocado oil or olive oil instead of melted butter.
Large pretzels look the most like the kind you might buy from a street cart, but they can be delicate to move after boiling. If you are new to shaping pretzels or want an easier transfer from pot to pan, make smaller pretzels instead. Smaller portions are easier to handle and still bake into a delicious paleo snack.
Many thanks to Back Porch Paleo for testing this recipe more than once and helping confirm that it works outside of my own kitchen.
Paleo Soft Pretzels
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- Author: Simone Miller
- Prep Time: 20 minutes
- Cook Time: 20 minutes
- Total Time: 40 minutes
- Yield: 6 large pretzels
- Category: Snack
- Cuisine: American
Ingredients
- 2 cups warm water
- 1 tablespoon honey
- 1 1/2 teaspoons sea salt
- 2 ¼ teaspoons active dry yeast
- 2 tablespoons butter, melted and slightly cooled, or avocado or olive oil for a dairy-free version
- 162 grams (1 1/4 well-whisked cups) Otto’s Naturals cassava flour
- 70 grams (3/4 cup) almond flour
- 32 grams (1/2 cup) whole psyllium husk
For boiling and baking:
- Avocado or light olive oil, for the bowl and pan
- 8 cups water
- 1/2 cup baking soda
- 1 large egg yolk, beaten with 1 tablespoon water
- Pretzel salt or coarse sea salt
Instructions
- In the bowl of a stand mixer, dissolve the honey in the warm water. Whisk in the yeast and sea salt. Let the mixture sit for about 5 minutes, or until it becomes foamy and active.
- Whisk in the melted butter, then add the cassava flour, almond flour, and whole psyllium husk. Using the paddle attachment, beat the mixture on high speed for about 5 minutes, or until it thickens and begins to resemble dough. It will still be sticky, but it should come together.
- Lightly oil a medium bowl and transfer the dough to it. Cover the bowl with plastic wrap and let the dough rise in a warm, draft-free place for 45 minutes to 1 hour. It should increase in volume by about half.
- Near the end of the rise time, preheat the oven to 450ºF. Line a baking sheet with parchment paper and oil the parchment. Bring the water and baking soda to a boil in a large pot. In a small bowl, whisk the egg yolk with 1 tablespoon of water.
- Generously flour a clean work surface and turn the dough out onto it. Knead for several minutes, adding more flour as needed, until the dough is smoother, more pliable, and less sticky. Divide the dough into 6 even pieces.
- To shape each pretzel, roll one piece of dough into a rope about 2 feet long and 1 inch thick. Form the rope into a U shape. Cross the ends of the U about 2 to 3 inches from the bottom, then cross them again to create a double twist. Bring the ends down to the base of the U and press them gently to attach, using a little water if needed.
- Using the largest slotted spatula you have, carefully lower one pretzel at a time into the boiling baking soda water for about 30 seconds. Transfer the pretzel to the prepared baking sheet. The pretzels are delicate at this stage, so keep the baking sheet close to the pot to make moving them easier. Repeat with the remaining pretzels.
- Brush the pretzels with egg wash and sprinkle with pretzel salt or coarse sea salt. Bake for 20 to 22 minutes, or until the pretzels are deeply browned. Let them cool before eating so the texture can set properly.
Notes
- Whole psyllium husk is preferred because pre-ground psyllium can give baked goods an unusual color. If ground psyllium is all you have, use the same amount by weight, or about 1/4 cup if measuring by volume.
- Large pretzels give the most classic soft pretzel look, but they can be tricky to handle when moving them from the boiling water to the baking sheet. If you prefer an easier option, divide the dough into smaller portions and make about 10 smaller pretzels.
- The dough should be sticky at first, but it should become easier to handle after mixing, rising, and kneading with additional flour on the work surface. Avoid rushing the mixing step, because it helps the psyllium absorb moisture and gives the dough better structure.
Thank you, Otto’s Cassava Flour, for sponsoring this post.
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