Protein Sparing Pretzels

Craig and I are both German and German’s LOVE pretzels and mustard!

If you are loving my protein sparing bread recipe, you are going to love this protein sparing pretzel!

I posted a video making them on my Instagram wall @mariaemmerich if you would like to see me make these healthy protein packed pretzels!

I love a tender filet mignon, but I understand that somedays you want to hit your protein macro, but you aren’t feeling like meat!

Do not worry my friends! I have your taste buds in mind!

My protein sparing pretzel recipe is perfect for hitting your protein goal without adding fat!

To make these delicious protein sparing fry breads, I used Further Food gelatin!

Further Food gelatin is sourced from the highest quality, grass-fed, pasture-raised, hormone-free, and antibiotic free bovine.

Adding Further Food Gelatin works perfectly for making my protein sparing pretzel extra delicious and chewy!Do not skip adding the gelatin! It adds a chewy texture just like a real pretzel!

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Click HERE to learn more about how to do protein sparing modified fasting properly and discover all the mistakes people make when they are not losing weight! 

Protein Sparing Pretzels

Maria Emmerich

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 20 minutes mins

Course Appetizer, Carnivore, Dairy Free, Nut Free, PSMF Recipes, Snack

Cuisine American

Servings 6

Calories 62

Ingredients

  

0.25x0.5x1x2x3x

• ▢ 6 large egg whites
• ▢ 3 tablespoons allulose
• ▢ 2 tablespoons Further Food gelatin chewy texture
• ▢ 1/2 teaspoon Redmond Real salt plus coarse salt for sprinkling
• ▢ 1/2 teaspoon cream of Tartar
• ▢ 1/3 cup unflavored egg white protein powder
• ▢ butter melted (optional, for serving)
• ▢ Primal Kitchen Dijon or Spicy Brown mustard optional, for serving

Instructions

 

• Preheat the oven to 325 degrees F. Place a piece of parchment onto a rimmed baking sheet and spray with Primal Kitchen Avocado oil spray and set aside.
• Separate the eggs (save the yolks for another recipe like my keto ice cream, hollandaise, mayo or lemon curd), and place the whites into a large bowl or stand mixer. Add the allulose, gelatin, salt and cream of tartar if using and whip the whites for a few minutes until VERY stiff.
• Turn the mixer to low and gently mix the egg white protein powder into the whites. Do not over mix or it will end up like styrofoam.
• Spread the protein sparing pretzel mixture onto the prepared baking sheet.
• Bake for 8 minutes or until just starting to cook through. Remove from the oven and use a pizza cutter to cut into 1 inch thick strips. Gently use your hands to twist each strip into a pretzel shape and place back onto the baking sheet. Repeat with remaining strips of pretzel dough.
• Place back into the oven and bake for another 10-15 minutes or until dark golden brown and cooked to your liking. Remove from oven.
• If desired, brush the tops of each pretzel twist with melted butter and sprinkle with coarse salt. Serve with brown mustard if desired.
• Store leftovers in the fridge for up to 4 days or in the freezer for up to a month.

Nutrition

Calories: 62 | Fat: 1g | Protein: 14g | Carbohydrates: 1g | Fiber: 1g | P:E Ratio: 14

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