Healthy Low Carb and Gluten Free Soft Pretzels (sugar free, low fat, high fiber & high protein)

Need a gluten free and dairy free side dish? Healthy Low Carb and Gluten Free Soft Pretzels (sugar free, low fat, high fiber & high protein) could be a spectacular recipe to try. This recipe serves 8. One portion of this dish contains about 13g of protein, 9g of fat, and a total of 206 calories. For 58 cents per serving, this recipe covers 15% of your daily requirements of vitamins and minerals. 1068 people found this recipe to be delicious and satisfying. A mixture of soy flour, egg whites, unsweetened applesauce, and a handful of other ingredients are all it takes to make this recipe so yummy. It is brought to you by Desserts with Benefits. From preparation to the plate, this recipe takes roughly 2 hours. Overall, this recipe earns a solid spoonacular score of 71%. Try Healthy Low Carb and Gluten Free Cinnamon-Sugar Soft Pretzels (sugar free, low fat, high fiber & high protein), Healthy Chocolate Fudge Truffles (sugar free, low carb, low fat, high fiber, high protein, gluten free), and Healthy Low Carb and Gluten Free Crescent Rolls (sugar free, low fat, high fiber & high protein) for similar recipes.

Servings: 8

Preparation duration: 90 minutes

Cooking duration: 25 minutes

 

Ingredients:

8g (1 packet) Active Dry Yeast

1 Tbs Unsweetened Vanilla Almond Milk

1 tsp Double-Acting Baking Powder

1/2 tsp Baking Soda

2 tsp Butter Flavor

70g (1/2 cup + 2 Tbs) Coconut Flour

4 Large Organic Egg Whites (reserve one of the yolks!)

1 Large Organic Egg Yolk

16g (2 Tbs) Psyllium Husk Powder

1/4 tsp Salt

Flaked Sea Salt

224g (2 cups) Organic Soy Flour

187g (3/4 cup) Unsweetened Applesauce

Equipment:

whisk

bowl

plastic wrap

spatula

baking paper

baking sheet

oven

frying pan

Cooking instruction summary:

In a small bowl, whisk together the psyllium and yeast.In a large bowl, whisk together the almond milk, applesauce, egg whites and butter flavor. While whisking, sprinkle in the psyllium/yeast mixture. Whisk until smooth.In a medium-sized bowl, whisk together the soy flour, baking powder, baking soda and salt. Dump the dry over the wet and fold together with a rubber spatula.Shape the sticky dough into a ball and cover with plastic wrap. Place the bowl in a warm area for 1 hour (I used a warming drawer set to 90 degrees Fahrenheit)In a small bowl, add the coconut flour. Take about 2 tbs and dust it over the slightly risen dough. Gently fold the mixture until it absorbs the coconut flour, then dust another 2 tbs over the dough and fold again. Do this with the rest of the coconut flour, then knead the dough into a ball.Preheat the oven to 350 degrees Fahrenheit and line two cookie sheets with Silpats or parchment paper.Divide the dough into 8 equal-sized portions. Roll the dough into long logs and carefully shape into pretzels (the dough is somewhat delicate, so kneading isn't necessary). Carefully transfer the pretzels onto the prepared pans.In a small bowl, whisk together the egg yolk and almond milk.Brush the crescents with the egg wash and sprinkle with the salt. Bake for ~24 minutes, or until golden brown. Carefully transfer the Silpat/paper off the hot pan and onto the counter. Let cool slightly and serve warm!

 

Step by step:


1. In a small bowl, whisk together the psyllium and yeast.In a large bowl, whisk together the almond milk, applesauce, egg whites and butter flavor. While whisking, sprinkle in the psyllium/yeast mixture.

2. Whisk until smooth.In a medium-sized bowl, whisk together the soy flour, baking powder, baking soda and salt. Dump the dry over the wet and fold together with a rubber spatula.Shape the sticky dough into a ball and cover with plastic wrap.

3. Place the bowl in a warm area for 1 hour (I used a warming drawer set to 90 degrees Fahrenheit)In a small bowl, add the coconut flour. Take about 2 tbs and dust it over the slightly risen dough. Gently fold the mixture until it absorbs the coconut flour, then dust another 2 tbs over the dough and fold again. Do this with the rest of the coconut flour, then knead the dough into a ball.Preheat the oven to 350 degrees Fahrenheit and line two cookie sheets with Silpats or parchment paper.Divide the dough into 8 equal-sized portions.

4. Roll the dough into long logs and carefully shape into pretzels (the dough is somewhat delicate, so kneading isn't necessary). Carefully transfer the pretzels onto the prepared pans.In a small bowl, whisk together the egg yolk and almond milk.

5. Brush the crescents with the egg wash and sprinkle with the salt.

6. Bake for ~24 minutes, or until golden brown. Carefully transfer the Silpat/paper off the hot pan and onto the counter.

7. Let cool slightly and serve warm!


Nutrition Information:

Quickview
205k Calories
13g Protein
8g Total Fat
20g Carbs
11% Health Score
Limit These
Calories
205k
10%

Fat
8g
14%

  Saturated Fat
2g
16%

Carbohydrates
20g
7%

  Sugar
4g
6%

Cholesterol
24mg
8%

Sodium
397mg
17%

Get Enough Of These
Protein
13g
27%

Copper
0.83mg
42%

Manganese
0.65mg
33%

Fiber
8g
32%

Magnesium
123mg
31%

Folate
121µg
30%

Vitamin B2
0.44mg
26%

Potassium
819mg
23%

Phosphorus
198mg
20%

Vitamin K
20µg
19%

Vitamin B1
0.27mg
18%

Iron
2mg
12%

Selenium
6µg
9%

Calcium
92mg
9%

Zinc
1mg
8%

Vitamin B3
1mg
8%

Vitamin B6
0.16mg
8%

Vitamin B5
0.68mg
7%

Vitamin E
0.72mg
5%

Vitamin A
72IU
1%

covered percent of daily need
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Food Trivia

Apples float in water, because 25% of their volume is made of air.

Food Joke

A man asked his wife, "What would you most like for your birthday?" She said, "I'd love to be ten again." On the morning of her birthday, he got her up bright and early and they went to a theme park. He put her on every ride in the park - the Death Slide, The Screaming Loop, the Wall of Fear. She had a go on every ride there was. She staggered out of the theme park five hours later, her head reeling and her stomach turning. Then off to a movie theater, popcorn, cola and sweets. At last she staggered home with her husband and collapsed into bed. Her husband leaned over and asked, "Well, dear, what was it like being ten again?" One eye opened and she groaned, "Actually, honey, I meant dress size!"

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