fbpx Skip to main content

Mini Pretzels

By December 20, 2010May 9th, 2020Appetizer and Sides, Snack, Vegetarian

Testimony of the Day

In 2001 I felt like crap! Depression, anxiety, exhaustion, adrenal fatigue, hypothyroidism, mononucleosis, candida overgrowth, Celiac’s disease, and an abundance of other food sensitivities. All unknown at the time. I just knew I hurt mentally, emotionally, spiritually, physically, psychologically and I didn’t know why. No one did. I was a full-blown vegan.


With Maria’s guidance of supplements and staying 100% compliance to her diet, my gut has finally healed, my emotional health completely stabilized, my acne is gone, excess pounds gone, brain fog gone, tired / fatigue gone. I am a healthy image I longed to be. It took time, persistence, patience, and self-discipline. It has been a journey that has paid off!” Lacy

Click HERE to start your journey to a keto-adapted diet!


Did you know pretzels are higher on the glycemic index than jelly beans?

Yep, they raise your insulin A LOT! Traditional pretzels are made from refined white flour (refined carbs), and cause a rapid rise in blood glucose levels, leading to excessive insulin production and a sudden drop in blood sugar. The longer-term health effects of eating high-GI foods include obesity and other symptoms, known collectively as insulin resistance syndrome. Increased risk of diabetes is another possibility. Bottom line: if you want to lose weight, decrease inflammation, and stay healthy, keep your intake of pretzels and other refined carbs to a minimum or better yet…never eat that stuff!


3/4 cup almond flour
1/2 cup unflavored egg white or whey protein
1/4 tsp baking soda
1/4 cup butter
1-2 TBS water (just enough the hold the dough together)
1/2 tsp salt
OPTIONAL: 1 egg, set aside

Preheat the oven to 325 degrees F. In a medium bowl, stir together the whey, almond flour, baking soda and salt. Cut in the butter using a pastry blender or your fingers until the butter lumps are smaller than peas. Stir in the water to form a stiff dough. Place the dough in a ziplock. Cut a small hole in the corner of the bag. Squirt the dough onto a cookie sheet, making shapes like a pretzel OR cut into cracker shapes. (OPTIONAL: Whip egg in a small bowl, brush the egg wash on the pretzels and sprinkle additional salt on top.) Place pretzels 1 inch apart. Bake for 7-9 minutes in the preheated oven, until edges are lightly browned. Remove from oven to cool.

Meanwhile, prepare a healthy dip like the Greek Avocado Dip and Enjoy! Makes 12 servings.

Traditional pretzels = 107 calories, 23 carbs, trace fiber
“Healthified” pretzels = 92 calories, 2.5 carbs, trace fiber

Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 20 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of several books including "Keto: The Complete Guide to Success on the Ketogenic Diet.".


Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Free Email Updates

Don't miss any of our free content or sales!

We respect your privacy. We never share your information with anyone.