High Protein Soft Pretzels

High Protein Soft Pretzel

Ingredients

Dough

• 240g bread flour
• 18g vital wheat gluten
• 10g oat fiber
• 20g whey protein powder
• 5g casein protein powder
• 100g 0% Greek yogurt
• 70g skim milk
• 1 large egg
• 20g egg whites
• 15g brown sugar
• 5g instant yeast
• 6g salt

Baking Soda Bath

• 1.5–2 L water
• 60g baking soda

Finishing

• 1 egg, beaten, for egg wash
• Coarse salt

Directions

1. Make the dough: Combine the bread flour, vital wheat gluten, oat fiber, whey, casein, brown sugar, yeast, and salt.
2. Add the Greek yogurt, skim milk, egg, and egg whites. Mix until a shaggy dough forms.
3. Knead: Knead for 8–10 minutes in a mixer or 10–12 minutes by hand, until smooth and elastic. The dough should be firm but not dry. If needed, add an additional 5–10g milk gradually.
4. First rise: Cover and let the dough ferment at room temperature for 60–90 minutes, or until noticeably expanded. It may not quite double because of the high protein content.
5. Divide: Divide the dough into 7 pieces of approximately 80g each.
6. On a floured work surface, roll each piece into a long rope, about 20–24 inches long. Shape each rope into a pretzel. If the pretzel isn't sticking to itself due to the excess flour, slightly wet your fingers, and tap on the dough where the pretzel overlaps on itself. Gently press the overlapping dough. This should lock the dough into place.
7. Rest: Let the shaped pretzels rest for 15–20 minutes while preparing the baking soda bath.
8. Baking soda bath: Bring a pot of water to a gentle boil. Carefully add the baking soda. Dip each pretzel into the bath for 20–30 seconds, then remove and drain.
9. Place the pretzels on a parchment lined baking sheet. Brush with beaten egg and sprinkle generously with coarse salt.
10. Bake: Bake at 425°F for 15-17 minutes, until deeply browned.
11. Let cool for 5–10 minutes before eating.

Nutrition Per Pretzel:

• Calories: 170
• Protein: 11g
• Carbohydrates: 30g
• Fat: 3g
• Fiber: 3g