Soft Pretzels for the Super Bowl by Stacey Antine, MS, RD

Updated: Feb 5

Are you cooking for game day? Tackle this easy soft pretzel recipe with your whole family! We added whole wheat flour to the mix to increase our intake of whole grains. The longer they cool the crunchier the pretzels become or you can enjoy them warm and soft, straight from the oven.

*For a sweet variation, skip the optional sea salt topping and mix up a light dip with ½ teaspoon cinnamon and ¼ cup agave nectar, then dunk away!


½ cup + 1 tablespoon water

1 envelope active dry yeast (2 1/4 teaspoons)

½ teaspoon honey

1 cup whole wheat flour

1/3 cup unbleached all-purpose flour

1 teaspoon sea salt + additional for sprinkling

1 large egg white


  1. Preheat oven to 400°F. Grease 2 large baking sheets.

  2. Heat 1/2 cup water to 105°-115°F. In medium bowl, combine warm water, yeast, and honey; stir until yeast dissolves. Let stand until foamy, about 5-10 minutes.

  3. With wooden spoon, stir in flours and 1 teaspoon salt to make a soft dough.

  4. Turn dough onto floured surface and knead 1-2 minutes or until smooth, (it should look a little dry when it’s ready).

  5. Rolling out the dough is great for kids of all ages. Divide dough into 10 equal pieces. Roll each piece of dough into a rope 10-12 inches long. Twist each rope into a loop-shaped pretzel; press ends lightly to seal. Place pretzels on prepared baking sheets.

  6. In small bowl, whisk egg white and remaining 1 tablespoon water; use egg wash to brush pretzels. If you like, lightly sprinkle salt over egg wash coating on pretzels.

  7. Easy hands-on activity for play dates. Bake pretzels 10-12 minutes or until golden brown. Transfer to wire rack to cool slightly, about 5 minutes. Serve warm.

Makes 10 servings (1 pretzel per serving).

Nutrition Facts per serving: 70 calories; 0g fat; 0mg cholesterol; 14g carbohydrate (2g fiber, 0g sugar); 3g protein; 60mg sodium; 8% Daily Value (DV) iron.

Stacey Antine, MS, RD, author, Appetite for Life, founder, HealthBarn USA, director, HealthBarn Foundation, co-host, Family Food Expert Internet Radio Show, and recognized as top 10 dietitians nationally by Today’s Dietitian magazine for her work with HealthBarn USA.

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