Whole wheat flour gives these soft pretzels a healthy twist!

By Jodie Shield, RD

Are you looking for a healthy snack that’s fun to make with your kids? I highly recommend you give my Whole Wheat Soft Pretzel recipe a try. (I’ve added the recipe to my app Time to Eat Healthy, too.) These soft pretzels are low in fat and cholesterol. Plus, they’re a good source of whole grains and fiber. Your kids will love taking turns kneading the dough and twisting the pretzels into shape. April 26th is National Pretzel Day, what are you waiting for?

 Whole Wheat Soft Pretzels

Makes 10


Prep Time = 45 minutes

Cook Time = 10 minutes


1½ cups warm water

1 packet active dry yeast (about 2 teaspoons)

1 teaspoon salt

1 tablespoon sugar

4 cups whole-wheat white flour plus extra to sprinkle on the counter

2 large egg whites

coarse salt for sprinkling (optional)


  1. Preheat oven to 425°F. Lightly grease a jellyroll pan or cookie sheet.
  2. In large bowl, dissolve yeast packet in warm water. Stir for about one minute until well mixed. Add salt and sugar and stir until combined. Slowly add whole-wheat white flour, about a cup at a time. Using a wooden spoon, mix dough until it’s thick. Be sure to add enough flour until dough is no longer sticky. When you can poke dough with your finger and it bounces back, it’s ready for kneading.
  3. Place dough onto floured counter. Knead dough for about 5 minutes and then shape it into ball. Use a sharp knife to cut dough into about 10 equal-size sections.
  4. Roll dough into about a 20-inch rope. Once you have your rope, take ends and bring them together so it forms a circle. Twist ends, then bring them towards front and press them down into a pretzel shape.
  5. In medium-size bowl, beat egg whites with fork. Dunk both sides of pretzel into egg white wash. Place pretzel on the baking sheet and sprinkle with salt if you’re using it.
  6. Bake for about 5 minutes. Turn oven to broil and bake about 5 minutes more or until tops are nice and brown. Keep an eye on pretzels so they don’t burn.
  7. Remove them from oven and cool before serving.

Nutrition Information (1 pretzel without salt): 203 calories, 7.5 grams protein, 40 grams carbohydrate, 1 gram fat, 0 grams saturated fat, 0 milligrams cholesterol, 6.5 grams dietary fiber, 245 milligrams sodium

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About Author


Jodie Shield, M.Ed., R.D., L.D.N. Jodie Shield has been a consultant and spokesperson in the field of nutrition for over two decades. A former national media spokesperson for the American Dietetic Association (1989-1995), she has worked extensively with the Rush-Presbyterian-St. Luke’s Medical Center and taught nutrition and medical dietetics at the University of Illinois. Currently she is a complemental faculty member of the College of Health Sciences in the Department of Clinical Nutrition at Rush University in Chicago.

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