Diabetes-Friendly Whole-Wheat Pretzels

Whole Wheat Pretzels


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Pretzels are delicious. This recipe for large pretzels using wheat flour makes it healthy and diabetic friendly.

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Chicago, Illinois

Time needed

2 hour preparation + 10-15 min cooking

Serving Size / Yield

12 pretzels


  • 1 pkg. active dry yeast
  • 2 tsp. brown sugar
  • 1/2 tsp. kosher salt
  • 1 1/2 C. warm water
  • 1 C. bread flour
  • 3 C. whole-wheat flour
  • 1 Tbs. olive oil
  • 1/2 C. wheat gluten
  • 1/4 C. baking soda
  • 10 C. boiling water
  • 2 egg whites

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In bowl of warm water dissolve yeast, sugar and salt and let sit 5 minutes. Add flour, olive oil and gluten and mix by hand for 5 to 10 minutes. The dough should be smooth and not stick to the bowl. Cover bowl with plastic and put in warm place for about an hour until it has doubled in size. 

Smash the dough down and divide it into 12 pieces. Roll each piece into a long rope, bend it into a U. Take the two ends, cross them over one another and bend them to the bottom of the U to make the classic pretzel shape.

Preheat oven to 450 degrees. Separate egg white of two eggs in small bowl and set aside.

Bring 10 C. water to a boil with 1/4 C. baking soda. Add first pretzel and cook for 30 seconds. Use spatula to remove pretzel to a baking pan lined with parchment. Repeat with other 11 pretzels. Brush each pretzel with egg white and bake for 10-15 minutes in oven, until dark brown. 

Remove pretzels from oven and let cool for 10 minutes. Enjoy!

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