Soft Pretzels Recipe

This post may contain affiliate links. Read my Privacy Policy.

These soft pretzels are a great, take-along snack to have on hand!

Clean Eating Soft Pretzels Recipe

Once upon a time, there was a little mouse, who lived in a little house by the edge of the sea.

He loved bread with all his heart, and his morning would not start,
until with a baguette from the house he could part.

But this small little mouse with the large baguette, was often vexed and beset. For  when he ran low and needed more, he’d often have trouble squeezing baguettes through his door.

Until one day to his delight, he discovered a pretzel. Such a beautiful sight! With the greatest of ease, it slipped through the door, and now our little mouse, is vexed no more. He nibbles his pretzel and sips his tea, that tiny little mouse, in the house by the sea.

– By Tiffany McCauley and Mini Chef

Mini Chef  was begging me for some pretzels. I don’t keep them in the house because I can never find any store-bought pretzels that are clean. So instead, I did a quick google search for whole wheat pretzels and found a wonderful recipe that needed very little tweaking to make it clean.

Now, whenever Mini Chef and I bake together, I always make sure that I give him his own piece of dough to knead and play with. Because inevitably, it will end up on the floor and I don’t want that to be the fate of the entire batch of dough. So he always gets his own.

While he was kneading his dough, he was telling me a wild and crazy story concerning spaceships, hammers and his commission. I’m still not sure what that story was about, but somehow, he ended his story with a mouse in a house. The whole thing spiraled out from there, and the result is the little story you just read above.

As for this recipe, it’s is a keeper for sure! The pretzels turned out very soft and tender and the flavor is warm and inviting like most whole grain products are when they are fresh out of the oven. The kitchen smelled like an old fashion bakery!

These are actually more like a soft dinner roll. I love them! The possibilities with this recipe are endless really.

And if the idea of making bread scares you, don’t let it. This is very simple to make. And just for the record, these are also definitely Mini Chef approved!

More Healthy Bread Recipes

Soft Pretzels Recipe

Copyright Information For The Gracious Pantry
Clean Eating Soft Pretzels Recipe

Soft Pretzels

Delicious, soft and bready pretzels.
Print Pin Rate
Course: Side Dish, Snack
Cuisine: American, German
Prep Time: 30 minutes
Cook Time: 20 minutes
Rise Time: 1 hour
Total Time: 1 hour 50 minutes
Servings: 13 pretzels
Calories: 178kcal
Author: The Gracious Pantry


  • 1 packet rapid rise yeast
  • 3 tbsp. honey
  • 1 ½ cups warm water (between 105-115 degrees F.)
  • 4 ½ cups whole wheat pastry flour (affiliate link)
  • ½ tsp. salt
  • 2 tbsp. oil (any light flavored oil will work)
  • 1 large egg
  • 1 tsp. water
  • seeds (any of your choosing for topping the pretzels – I used chia)


  • Line two cookie sheets with parchment paper.
  • Combine the warm water and honey in a medium bowl and stir until honey is dissolved.
  • Pour in the yeast, stir very briefly just to incorporate, and set aside so it can foam.
  • In a large mixing bowl, whisk together the flour and salt.
  • Add the oil and the foamy yeast to the flour bowl and mix with a wooden spoon until it becomes to thick to continue.
  • Knead by hand for about 10 minutes. The dough will be very sticky, but after kneading for about 3-4 minutes, it should become a nice, smooth dough. It will still be sticky, but should not leave any dough behind on your hands. (You may need to stop and wash your hands first and then continue kneading to be sure.) If the dough continues to stick to your hands, add 1 tbsp. of flour more to the dough. Knead well. Repeat if necessary.
  • Now you can shape your dough as shown. The cord of dough in picture 1 is approximately 1/2 inch thick and approximately 14 inches long.
    Clean Eating Soft Pretzels
  • Once you have all of your pretzels formed and on the cookie sheets, cover the sheets with a towel and let them sit for 1 hour. When you come back, they should be nice a “fluffy” (doubled in size).
  • Preheat your oven to 425 degrees F.
  • Now you can brush on the egg wash, sprinkle them with seeds and bake for 15-18 minutes or until golden brown.
  • Allow to cool and serve.


Please note that the nutrition data below is a ballpark figure. Exact data is not possible.


Serving: 1pretzel | Calories: 178kcal | Carbohydrates: 32g | Protein: 6g | Fat: 3g | Cholesterol: 14mg | Sodium: 81mg | Potassium: 161mg | Fiber: 4g | Sugar: 2g | Vitamin A: 20IU | Calcium: 17mg | Iron: 1.6mg

Similar Posts


  1. This looks GREAT! I am a relatively new reader and I’m so happy to have found you! Question: currently in my pantry I have white whole wheat, unbleached white, and unbleached white bread flour. Which of these three would be the best substitute for the pastry flour in a pinch?

    1. Anonymous says:

      Jessica – That depends on how clean you want to eat. The white whole wheat is a whole grain flour and is clean and a great substitution. The other two are not clean, though they will also work.

  2. I think I love you! Clean pretzels?? Where have you been all my life?
    I wonder if this can be started in a bread machine on the dough cycle…

    1. Anonymous says:

      Bette – I wouldn’t. To be honest, it’s just not worth the cleaning of the machine when you are done. It’s too simple to do on your own. But that’s just my opinion. You could certainly try it as long as it just mixes and rises.

  3. Homegrowing4 says:

    I bought some yeist in bulk. Do you know the measurement is in the packets? Looks so fun and yummy! Can’t wait to do this with the kiddos! Thank you!

    1. Anonymous says:

      Homegrowing – I’m not sure what the exact amount is, but use 1 tbsp. + 1 tsp. and you should be fine.

    2. The packet measure 2 1/4 teaspoons.

      1. Anonymous says:

        Bette – Thank you!

  4. 2 1/4 teaspoons (or 1/4 oz) equals one packet of yeast (or one cake of fresh yeast).

    1. Anonymous says:

      Johanna – Thanks!

  5. Taryn Rogers says:

    Wow! My daughter is going to be so happy when I make these tonight! Thank you!

    1. Anonymous says:

      Taryn – You’re welcome! Let me know now she likes them!

  6. Is pastry flour the same thing as all purpose flour?

    1. Anonymous says:

      Stacy – No. Whole wheat pastry flour is a “finer grind” of whole wheat flour. It also has slightly less gluten in it. All purpose flour is white flour and is not clean.

  7. Paulissa Kipp says:

    hmmmmmmmm I wonder if I could make these with almond or coconut flour to be grain free for me??? I’m going to give it a try.

    1. Anonymous says:

      Paulissa – Let me know how they turn out!!

    2. Anonymous says:

      Paulissa – Let me know how they turn out!!

    3. I was just thinking the same thing! I try not to eat gluten, so I’d like to tweak this a little more.

      1. Anonymous says:

        Jenni – Great! Let me know how they turn out and what you did to tweak them!

  8. Paulissa Kipp says:

    hmmmmmmmm I wonder if I could make these with almond or coconut flour to be grain free for me??? I’m going to give it a try.

  9. Thank you for sharing your recipe with all of us. As soon as I saw your email about a clean eating soft pretzel, I was so eager to try it out… went to the grocery store to buy ingredients. My 7 year old daughter had a blast rolling out the dough. We loved smelling the pretzels baking in our oven… and it was so tasty! We sprinkled course sea salt over it and it was delish! Maybe I could sprinkle garlic powder over it to give it a different taste, or maybe some cinnamon… yum… it did resemble wheat rolls when cooled, but if you zap it in the microwave when it’s hard they become soft and yummy again. I would love to dip the warm pretzels in some warmed almond or natural pb… Thank you.

    1. Anonymous says:

      Dawahine – That’s fabulous!!! I’m so happy you guys had so much fun making them! And thanks for the tip on microwaving them. Good to know!

  10. Looks delish and easy! Can’t wait to make it!

    1. Anonymous says:

      Kymom- It is easy!! Enjoy!

  11. Equilibrium says:

    My sister and I love using homemade soft pretzels to make sandwiches – they are such a fun change from whole wheat bread! Especially if the sandwich includes provolone cheese and chicken and avocado…. yum 🙂

    1. Anonymous says:

      Equilibrium – Oh yum!! Ya, that would definitely be a nice change!

  12. Cakebrain says:

    oh gee, you don’t realize how much I want that pretzel right now.

    1. Anonymous says:

      Cakbrain – They are easy to make!! 😉

  13. Anonymous says:

    Amy – It’s 4 & 1/2 cups. Enjoy!

  14. I have 3 kids that LOVE pretzels…and I always cringe when they ask for one at our favorite chain store with the red and white circle logo ;). So I’m wondering if these get hard after they cool???…or will they stay soft for a bit?? Would love to be able to make them and bring them with us!! Thank you!!

    1. Anonymous says:

      Anita – These stay soft in a plastic bag. They are more like a dinner roll texture than a typical bagel.

      1. Great!!….thank you!!

      2. Great!!….thank you!!

  15. Anonymous says:

    EliseMM – Vital wheat gluten is fine, but you really don’t need the extra gluten in this recipe.

  16. Redsoxgrly77 says:

    Do you think you could freeze these and if so at what point in the process would you?

    1. Anonymous says:

      Resox – I would freeze them after baking. Enjoy!

  17. Anonymous says:

    1DanaAlexa – I’m not sure. I’ve never heard of doing that. Might be worth a try!

  18. Shannon Holly Kuharik says:

    I only have a jar of yeast, no packets. Do you know how many teaspoons are in a packet of yeast?

    1. graciouspantry says:

      About 2.5 teaspoons (1 scant tablespoon) in a 0.25 ounce packet

  19. Pingback: Clean Eating Recipes | Clean Eating Sandwich Bread
  20. Pingback: 20 Healthy & Delicious Football Finger Foods - The Miracle Momma
  21. graciouspantry says:

    Awesome tip! Thank you!

  22. so i have tried this recipe twice and im not sure whats going on but my pretzels arent rising when i let them sit for the hour after baking them they still taste fine but dont look like the picture lol what couldi be doing wrong thanks so much

    1. The Gracious Pantry says:

      How old is your yeast? Is it foaming?

  23. how long does it have to sit to start foaming i just bought the rapid rise yeast im trying again as we speak 🙂

    1. The Gracious Pantry says:

      Dont stir it, just pour it in and let it sit for about 10-15 minutes.

  24. ok i guess i am doing it all wrong 🙁 i bought rapid rise yeast i mixed the warm water and honey until it dissolved then added the yeast and stirred a bit and nothing happens 🙁

    1. The Gracious Pantry says:

      Don’t stir the yeast. Just pour it in and let it sit for about 10-15 minutes. If there is no foam, then the yeast is old.

  25. Autumn Sage says:

    I love making pretzels, but I’m trying to bake clean and do I thought I’d try these. I’m a little confused though, normal pretzels are boiled in baking soda water before you bake them. This gives them their tangy and soft outside. These seem like rolls shaped like pretzels. Is baking soda not allowed in clean recipes?

    1. The Gracious Pantry says:

      Autumn – Yes, baking soda is fine. You can probably dunk these in boiling water (I didn’t try), and yes, these were more like a dinner roll consistency.

  26. I made these last night, they are absolutely amazing!! I ate half the batch, I couldn’t stop!
    I put chia seeds on these ones and they were fabulous, next time i was thinking of maybe sprinkling some cheese on top and baking them.

    1. The Gracious Pantry says:

      Carolyn – Sounds like some wonderful toppings! Glad you enjoyed them. 🙂

  27. made these this weekend too and they were a HIT! kids ate the entire batch and wanted more… needless to say this is a keeper

    1. The Gracious Pantry says:

      Melissa – Fantastic!

  28. My husband and I made this recipe together last night and were disappointed. I like some of your other recipes I’ve tried but these just didn’t taste like a pretzel. I’ve used another whole wheat pretzel recipe before that made them bite sized and boiled them and they tasted just like a pretzel should. It looks like I’ll have to go back to that recipe as these just tasted like cooked dough with seasonings on top.

    1. The Gracious Pantry says:

      Jazzmin – I’m sorry you didn’t care for them! I did notate that they are closer to a dinner roll. They are soft. I am working on a recipe for the ones that you boil, however. Hopefully you’ll enjoy that one more. 🙂

  29. Hi there! Could I use regular active dry yeast vs. rapid rise yeast? If so, what modifications do I need to make? Thanks!

    1. The Gracious Pantry says:

      Ashtyn – You can, without making any adjustments. 🙂

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating

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