Healthy Protein-Packed Soft Pretzels Recipe

Nov 15 2022
We LOVE a soft pretzel, so we set out to make the best healthy protein-packed soft pretzels recipe out there! These pretzels call for only TWO main ingredients and cook up crisp on the outside in your air fryer…

Hungry Girl's Air-Fryer Pro-tzels Recipe

Print Air-Fryer Pro-tzels Print

1/2 of recipe (1 pretzel): 135 calories, 0g total fat (0g sat. fat), 761mg sodium, 24.5g carbs, <0.5g fiber, 2g sugars, 9g protein

Click for WW Points® value*

Prep: 15 minutes
Cook: 15 minutes


1/2 cup self-rising flour

1/2 cup fat-free plain Greek yogurt

1 tbsp. baking soda

1/4 tsp. coarse salt

Optional dips: mustard, cheese sauce


In a medium bowl, thoroughly mix flour with yogurt until dough forms. Shape dough into a ball, and cut in half.

Roll out each piece of dough into a long cylinder shape. Create a U-shape with the dough. Cross the ends and fold down towards the bottom of the U to make a pretzel shape. Gently press on the dough where it overlaps so it adheres to itself and the pretzel maintains its shape. Repeat with remaining dough to form a second pretzel.

In a medium pot, combine 3 cups water with baking soda. Mix well. Bring to a low boil.

Once boiling, remove pot from heat. Carefully transfer the liquid to a medium-large bowl. Place one pretzel on a large spatula, and submerge it in the liquid for 30 seconds. Carefully remove the pretzel with the spatula, and transfer the pretzel to a plate. Repeat with remaining pretzel.

Top pretzels with salt. Spray an air fryer with nonstick spray. Place pretzels in the air fryer, and spray them with nonstick spray.

Set air fryer to 370°F. Cook until golden brown and cooked through, about 12 minutes.


HG Dough Tips: To prevent the dough from sticking, lightly dust your hands and work surface with flour. Before assembling the pretzels, refrigerate dough for at least 5 minutes. It’s even easier to work with if you make the dough a day in advance.

Oven Alternative: Bake at 400ºF until light golden brown and cooked through, 13–15 minutes.

HG FYI: If you're watching your salt intake, skip the coarse salt to save about 245mg sodium.

Hungry for More Easy Air-Fryer Recipes?

Hungry Girl Simply Comfort: Feel-Good Favorites for Your Slow Cooker & Air Fryer After you devour these healthy protein-packed soft pretzels, grab a copy of Lisa’s latest cookbook, Hungry Girl Simply Comfort: Feel-Good Favorites for Your Slow Cooker & Air Fryer! This new must-own cookbook has 200 recipes (all under 400 calories!) created FOR your air fryer or slow cooker.

⭑ Air-Fried Ravioli
⭑ Sausage Ricotta Pizza
⭑ Easy Everything Bagels
⭑ White Pizza Stuffed Mushrooms
⭑ Strawberry Cheesecake Egg Rolls
... and so much more!


Chew on this:

Throwback alert! Today, November 15th, is National Raisin Bran Cereal Day. Grab a box and kick it old-school with a classic.

Share this healthy recipe for protein-packed soft pretzels now!


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*The WW Points® values for these products and/or recipes were calculated by Hungry Girl and are not an endorsement or approval of the product, recipe or its manufacturer or developer by WW International, Inc., the owner of the Points® trademark.

Questions on the WW Points® values listed? Click here.

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