Uploaded September 2025 | Updated September 2026, 2 weeks ago
I love having a low carb salty snack when everyone at a gathering is eating the carby chips, crackers and pretzels. These Crispy, crunchy high protein pretzels are a perfect addition I will be bringing to many gatherings over the holiday season!
Cheese Ball- youtu.be/0fnggHN8FQs
Cracker Recipe- youtu.be/XEwGZg5ORfg
Soft Pretzel- youtu.be/kgjC09Dj7G8
If you are in AR, AL, AZ, CO, CT, DE, FL, GA, ID, IN, IA, IL, KS, KY, LA, ME, MA, MD, MI, MN, MO, MS, MT, NC, ND, NE, NJ, NH, NM, NY, OH, OK, PA, RI, SC, SD, TN, TX, UT, VA, VT, WI, WV, or WY 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
00:00 Intro
01:35 Pretzel Dough
07:30 Piping
11:18 Baking
15:55 Tasting & Macros
18:41 Outro
Nordic Ware Half Sheet Pans- amzn.to/3SZ7dzE
Parchment Sheets- amzn.to/3U5kGbg
Restaurant 10 in Spatulas- amzn.to/3Tq1ALd
Wilton Disposable Piping bags 50CT. - amzn.to/3H8YODD
Wilton Disposable Piping bags 12 CT. - amzn.to/3peebV4
Non-Slip Piping Bags 100CT- amzn.to/3KkCU78
Piping Tip Set I bought- amzn.to/4pFEGzR
Mini Whisks- amzn.to/3T3ru9X
Pyrex measuring cups - amzn.to/2QIcd0J
Measuring spoons- amzn.to/3N07v7b
Pretzel Salt I bought, it's always cheaper to buy a lot than a little- amzn.to/4itmiFJ
Small container of pretzel salt- amzn.to/42DXox9
NOW Beef Gelatin- amzn.to/44VWpL2
Coconut Flour - amzn.to/3shHjuu (I prefer Great Value Brand)
Anthony's Xanthan Gum -amzn.to/3VAmhWQ
Isopure Unflavored whey protein isolate- amzn.to/2Saz1q9
Lakanto Monkfruit/erythritol brown sweetener- amzn.to/4kHbt4Q
Inulin- amzn.to/3Eg3tnS
Active Dry Yeast - amzn.to/3Fsn0iL
My Curated Amazon Shop Page- amazon.com/shop/ketoupgrade
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
(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!)
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
Toku Flow Link tokuhealth.com/ALYCIA
Coupon Code for 20% Off- ALYCIA
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
Crispy Keto Pretzels
4 oz./1/2 Cup- Warm Water between 100-110 degrees
6 g/2 tsp.- Inulin (Alternatively 1 tsp. Honey or Maple Syrup)
10 g/1 Tbs.- Active Dry or Rapid Rise Yeast
12g/1 Tbs. -1:1 Alternative Brown Erythritol Based Sweetener (packable)
56 g/2 oz./1/2 Stick- Salted Butter (melted) (add 1/4 tsp. more salt if using unsalted)
80 g/1 Cup (approximately) Packed Unflavored Whey Protein Isolate
30g/1/4 Cup Coconut Flour
8 g/2 tsp.- Anthony's Xanthan Gum
20 g/2 Tbs.- Grass fed Beef Gelatin
1/4 tsp.-Salt
2g/1/2 tsp. baking powder
Pretzel Salt for Sprinkling
Macros for 1/4 of the recipe: I like to portion it by weight because all the pretzels will vary in size and weight 10-12, 4in pretzel sticks
250 Calories
13g Fat
12g Total Carbs
6g Fiber
3g Sugar Alcohol
25g Protein
Blog Post to Full Recipe- ketoupgrade.info/post/crispy-crunchy-keto-pretzels
I love having a low carb salty snack when everyone at a gathering is eating the carby chips, crackers and pretzels. These Crispy, crunchy high protein pretzels are a perfect addition I will be bringing to many gatherings over the holiday season!
Cheese Ball- youtu.be/0fnggHN8FQs
Cracker Recipe- youtu.be/XEwGZg5ORfg
Soft Pretzel- youtu.be/kgjC09Dj7G8
If you are in AR, AL, AZ, CO, CT, DE, FL, GA, ID, IN, IA, IL, KS, KY, LA, ME, MA, MD, MI, MN, MO, MS, MT, NC, ND, NE, NJ, NH, NM, NY, OH, OK, PA, RI, SC, SD, TN, TX, UT, VA, VT, WI, WV, or WY 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
00:00 Intro
01:35 Pretzel Dough
07:30 Piping
11:18 Baking
15:55 Tasting & Macros
18:41 Outro
Nordic Ware Half Sheet Pans- amzn.to/3SZ7dzE
Parchment Sheets- amzn.to/3U5kGbg
Restaurant 10 in Spatulas- amzn.to/3Tq1ALd
Wilton Disposable Piping bags 50CT. - amzn.to/3H8YODD
Wilton Disposable Piping bags 12 CT. - amzn.to/3peebV4
Non-Slip Piping Bags 100CT- amzn.to/3KkCU78
Piping Tip Set I bought- amzn.to/4pFEGzR
Mini Whisks- amzn.to/3T3ru9X
Pyrex measuring cups - amzn.to/2QIcd0J
Measuring spoons- amzn.to/3N07v7b
Pretzel Salt I bought, it's always cheaper to buy a lot than a little- amzn.to/4itmiFJ
Small container of pretzel salt- amzn.to/42DXox9
NOW Beef Gelatin- amzn.to/44VWpL2
Coconut Flour - amzn.to/3shHjuu (I prefer Great Value Brand)
Anthony's Xanthan Gum -amzn.to/3VAmhWQ
Isopure Unflavored whey protein isolate- amzn.to/2Saz1q9
Lakanto Monkfruit/erythritol brown sweetener- amzn.to/4kHbt4Q
Inulin- amzn.to/3Eg3tnS
Active Dry Yeast - amzn.to/3Fsn0iL
My Curated Amazon Shop Page- amazon.com/shop/ketoupgrade
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
(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!)
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
Toku Flow Link tokuhealth.com/ALYCIA
Coupon Code for 20% Off- ALYCIA
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
Crispy Keto Pretzels
4 oz./1/2 Cup- Warm Water between 100-110 degrees
6 g/2 tsp.- Inulin (Alternatively 1 tsp. Honey or Maple Syrup)
10 g/1 Tbs.- Active Dry or Rapid Rise Yeast
12g/1 Tbs. -1:1 Alternative Brown Erythritol Based Sweetener (packable)
56 g/2 oz./1/2 Stick- Salted Butter (melted) (add 1/4 tsp. more salt if using unsalted)
80 g/1 Cup (approximately) Packed Unflavored Whey Protein Isolate
30g/1/4 Cup Coconut Flour
8 g/2 tsp.- Anthony's Xanthan Gum
20 g/2 Tbs.- Grass fed Beef Gelatin
1/4 tsp.-Salt
2g/1/2 tsp. baking powder
Pretzel Salt for Sprinkling
Macros for 1/4 of the recipe: I like to portion it by weight because all the pretzels will vary in size and weight 10-12, 4in pretzel sticks
250 Calories
13g Fat
12g Total Carbs
6g Fiber
3g Sugar Alcohol
25g Protein
Blog Post to Full Recipe- ketoupgrade.info/post/crispy-crunchy-keto-pretzels
