Uploaded April 2025 | Updated September 2026, 2 weeks ago
#nutfree #noalmondflour #glutenfree
After figuring out soft and chewy sweet dinner rolls and pizza crust, I wanted to see if I could take this dough to the next step of boiling. And surprisingly it worked to make a delicious soft pretzel with quite a few tweaks to make it not too big and fluffy. The recipe ended up being pretty basic with pretty much the same ingredients as a regular soft pretzel recipe. The only difference is our "flour" is a combination of several ingredients to replace the stretch and gluten we lack in our flours.
Cheese sauce recipe- youtu.be/TtfD2jrGyX8
00:00 Intro
1:31 Dough Making
10:58 Shaping & Boiling
18:59 Brushing & Baking
20:30 Tasting
21:38 Outro
Ingredients, blog link and macros below!!!!
Recipe Blog- Ketoupgrade.info
If you are in AR, AL, CT, DE, FL, GA, IN, IA, IL, KY, LA, ME, MA, MD, MI, MN, MO, MS, NC, NJ, NH, NY, OH, PA, RI, SC, TN, VA, VT, WI, or WV, feel free to check out my website to place an order for some High Protein/Low Carb White Bread or some delicious keto brownies or keto breakfast Baked Goods- Sugarswapbakeshop.com or click the link: ketoupgrade.info/shop-1
If you would like to support the channel in some way or thank me for the recipes and work I do there are several links below you can use.
Pretzel Salt I bought, it's always cheaper to but a lot than a little- amzn.to/4itmiFJ
Small container of pretzel salt- amzn.to/42DXox9
You can find all the ingredients for this recipe in my Amazon shop- amazon.com/shop/ketoupgrade?ref_=cm_sw_r_cp_ud_aipsfshop_JS4F0TTTES6FHS472KAV
All the Sweeteners I Buy on Amazon- amzn.to/40fnPcx
My Essential Keto "Flours" I use in recipes- amzn.to/4iVK5iR
Additional Baking Ingredients- amzn.to/4iY3JuI
Baking Pans- amzn.to/40iLski
Kitchen Equipment- amzn.to/3C6MNBv
Kitchen Utensils- amzn.to/4gGsYQL
Small Ware Kitchen Products- amzn.to/4a6WBIf
Silicon Pans and Molds- amzn.to/4j12PO6
(These are affiliate links, which means you are supporting my family and channel when you purchase products using these links, thank you very much for your continued support of my channel, it means a lot to me!)
Also for any questions you can find my email address or contact me through my website.
I have a PO box for anyone interested in sending things also.
Buy Me a Coffee- buymeacoffee.com/ketoupgrade
PodoPure
podopure.com/?ref=ALYCIAHESKETH
20% off Coupon Code- Ketoupgrade
Perfect Keto Link: shop.perfectketo.com/ALYCIA20
Code for 20% off- ALYCIA20
Ketoupgrade is a participant in the Perfect Keto Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Perfect Keto. As an Perfect Keto Associate I earn from qualifying purchases.
I created a patreon account. I have many ideas for the future of this channel and maybe even creating my own keto line of desserts at some point. I'm going to be posting some inspirational stuff over there along with more information about my life, past, present and future. I'm excited to take this extra step and do some extra content for supporters. Some behind the scenes of my recipe testing successes and fails alike. Maybe even some merch down the line! If you would like to support me and this channel, please consider becoming a patron.
Patreon: patreon.com/KetoUpgrade
Address:
Alycia J Distefano
P. O. Box 56
Derby, NY 14047
PayPal- paypal.me/KetoUpgrade?country.x=US&locale.x=en_US
Instagram-@Ketoupgradechef instagram.com/ketoupgradechef/?hl=en
Reddit-u/KetoUpgrade reddit.com/user/KetoUpgrade
Facebook Page - facebook.com/Keto-Upgrade-101196711864226
Business Inquires:
Keto Upgrade e-mail - ketoupgrade.info@gmail.com
Keto/Low Carb Soft Pretzels
8 oz./1 Cup- Warm Water between 100-110 degrees
6 g/2 tsp.- Inulin (Alternatively 1 tsp. Honey or Maple Syrup)
9 g/2-1/2 tsp-. Active Dry or Rapid Rise Yeast
24g/2 Tbs. -1:1 Alternative Brown Erythritol Based Sweetener (packable)
56 g/2 oz./1/2 Stick- Salted Butter (melted) (add 1/2 tsp. salt if using unsalted)
40 g/1/2 Cup (approximately) Packed Unflavored Whey Protein Isolate
88 g/1 Cup + 1/3 Cup- (packed) Bamboo Fiber (Oat Fiber creates less crisp crust)
8 g/2 tsp.- Anthony's Xanthan Gum
20 g/2 Tbs.- Grass fed Beef Gelatin
1/2 tsp.-Salt
Boil Mixture
1/4 Cup Baking Soda
4+1/2 Cup Water
Topping
1 Egg Yolk
2 tsp. Water
Pretzel Salt
Macros: 1 Pretzel
100 Calories
7g Fat
7g Total Carbs
3g Fiber
3g Sugar Alcohol
1g Net Carbs
8g Protein
Blog Post to Full Recipe- ketoupgrade.info/post/amazing-keto-low-carb-soft-pretzels
#nutfree #noalmondflour #glutenfree
After figuring out soft and chewy sweet dinner rolls and pizza crust, I wanted to see if I could take this dough to the next step of boiling. And surprisingly it worked to make a delicious soft pretzel with quite a few tweaks to make it not too big and fluffy. The recipe ended up being pretty basic with pretty much the same ingredients as a regular soft pretzel recipe. The only difference is our "flour" is a combination of several ingredients to replace the stretch and gluten we lack in our flours.
Cheese sauce recipe- youtu.be/TtfD2jrGyX8
00:00 Intro
1:31 Dough Making
10:58 Shaping & Boiling
18:59 Brushing & Baking
20:30 Tasting
21:38 Outro
Ingredients, blog link and macros below!!!!
Recipe Blog- Ketoupgrade.info
If you are in AR, AL, CT, DE, FL, GA, IN, IA, IL, KY, LA, ME, MA, MD, MI, MN, MO, MS, NC, NJ, NH, NY, OH, PA, RI, SC, TN, VA, VT, WI, or WV, feel free to check out my website to place an order for some High Protein/Low Carb White Bread or some delicious keto brownies or keto breakfast Baked Goods- Sugarswapbakeshop.com or click the link: ketoupgrade.info/shop-1
If you would like to support the channel in some way or thank me for the recipes and work I do there are several links below you can use.
Pretzel Salt I bought, it's always cheaper to but a lot than a little- amzn.to/4itmiFJ
Small container of pretzel salt- amzn.to/42DXox9
You can find all the ingredients for this recipe in my Amazon shop- amazon.com/shop/ketoupgrade?ref_=cm_sw_r_cp_ud_aipsfshop_JS4F0TTTES6FHS472KAV
All the Sweeteners I Buy on Amazon- amzn.to/40fnPcx
My Essential Keto "Flours" I use in recipes- amzn.to/4iVK5iR
Additional Baking Ingredients- amzn.to/4iY3JuI
Baking Pans- amzn.to/40iLski
Kitchen Equipment- amzn.to/3C6MNBv
Kitchen Utensils- amzn.to/4gGsYQL
Small Ware Kitchen Products- amzn.to/4a6WBIf
Silicon Pans and Molds- amzn.to/4j12PO6
(These are affiliate links, which means you are supporting my family and channel when you purchase products using these links, thank you very much for your continued support of my channel, it means a lot to me!)
Also for any questions you can find my email address or contact me through my website.
I have a PO box for anyone interested in sending things also.
Buy Me a Coffee- buymeacoffee.com/ketoupgrade
PodoPure
podopure.com/?ref=ALYCIAHESKETH
20% off Coupon Code- Ketoupgrade
Perfect Keto Link: shop.perfectketo.com/ALYCIA20
Code for 20% off- ALYCIA20
Ketoupgrade is a participant in the Perfect Keto Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Perfect Keto. As an Perfect Keto Associate I earn from qualifying purchases.
I created a patreon account. I have many ideas for the future of this channel and maybe even creating my own keto line of desserts at some point. I'm going to be posting some inspirational stuff over there along with more information about my life, past, present and future. I'm excited to take this extra step and do some extra content for supporters. Some behind the scenes of my recipe testing successes and fails alike. Maybe even some merch down the line! If you would like to support me and this channel, please consider becoming a patron.
Patreon: patreon.com/KetoUpgrade
Address:
Alycia J Distefano
P. O. Box 56
Derby, NY 14047
PayPal- paypal.me/KetoUpgrade?country.x=US&locale.x=en_US
Instagram-@Ketoupgradechef instagram.com/ketoupgradechef/?hl=en
Reddit-u/KetoUpgrade reddit.com/user/KetoUpgrade
Facebook Page - facebook.com/Keto-Upgrade-101196711864226
Business Inquires:
Keto Upgrade e-mail - ketoupgrade.info@gmail.com
Keto/Low Carb Soft Pretzels
8 oz./1 Cup- Warm Water between 100-110 degrees
6 g/2 tsp.- Inulin (Alternatively 1 tsp. Honey or Maple Syrup)
9 g/2-1/2 tsp-. Active Dry or Rapid Rise Yeast
24g/2 Tbs. -1:1 Alternative Brown Erythritol Based Sweetener (packable)
56 g/2 oz./1/2 Stick- Salted Butter (melted) (add 1/2 tsp. salt if using unsalted)
40 g/1/2 Cup (approximately) Packed Unflavored Whey Protein Isolate
88 g/1 Cup + 1/3 Cup- (packed) Bamboo Fiber (Oat Fiber creates less crisp crust)
8 g/2 tsp.- Anthony's Xanthan Gum
20 g/2 Tbs.- Grass fed Beef Gelatin
1/2 tsp.-Salt
Boil Mixture
1/4 Cup Baking Soda
4+1/2 Cup Water
Topping
1 Egg Yolk
2 tsp. Water
Pretzel Salt
Macros: 1 Pretzel
100 Calories
7g Fat
7g Total Carbs
3g Fiber
3g Sugar Alcohol
1g Net Carbs
8g Protein
Blog Post to Full Recipe- ketoupgrade.info/post/amazing-keto-low-carb-soft-pretzels
