Keto Soft Garlic Parmesan Pretzels

These soft, chewy keto pretzels are cheesy, buttery, and full of garlic-Parmesan flavor! Made with almond flour, mozzarella, and cream cheese, they’re a delicious low-carb alternative to traditional pretzels — with no wheat flour required.

Prep time

15 minutes

Bake time

12–15 minutes

Yield

5 pretzels

Ingredients

For the pretzel dough

• 2 cups (about 224 g) finely ground blanched almond flour
• 1 tablespoon baking powder
• 3 cups (about 340 g) shredded mozzarella cheese
• 2 oz (56 g) cream cheese
• 2 large eggs
• 1 large egg, for brushing
• ½ teaspoon salt, optional

For the garlic-Parmesan topping

• 2 tablespoons butter, melted
• 2 cloves garlic, minced, or ½ teaspoon garlic powder
• 2 tablespoons finely grated Parmesan cheese
• Coarse sea salt, to taste
• 1 teaspoon olive oil, for coating your hands if needed

Instructions

1. Preheat the oven. Heat your oven to 400°F (200°C). Line a baking sheet with parchment paper.

2. Mix the dry ingredients. In a large bowl, combine the almond flour, baking powder, and optional salt. Stir until evenly mixed.

3. Melt the cheeses. Place the mozzarella and cream cheese in a microwave-safe bowl. Microwave for 30 seconds at a time, stirring between intervals, until the cheeses are melted and smooth. This usually takes about 1–2 minutes. Avoid overheating.

4. Make the dough. Add the melted cheese mixture to the almond flour mixture. Add 2 eggs and mix thoroughly until a soft dough forms. If the dough becomes difficult to mix, warm it briefly to make the cheese more pliable.

5. Shape the pretzels. Lightly coat your hands with olive oil to prevent sticking. Divide the dough into 10 equal pieces. Roll each piece into a rope, then pair two ropes together and twist them into a pretzel shape. Repeat to make 5 pretzels.

6. Brush with egg. Whisk the remaining egg in a small bowl. Brush a thin layer over each pretzel to help the tops become golden brown.

7. Prepare the topping. Mix the melted butter with minced garlic. Brush the garlic butter over the pretzels and sprinkle with grated Parmesan and coarse sea salt.

8. Bake. Bake for 12–15 minutes, or until the pretzels are golden brown and cooked through. If your pretzels are thicker, they may need a few extra minutes.

9. Cool and serve. Let them rest for 5 minutes before serving. Enjoy warm while the cheese is soft and the outside is lightly crisp.

Estimated nutrition

Per pretzel, assuming 5 pretzels per batch:

Calories

400–470

Protein

20–24 g

Total carbs

8–10 g

Net carbs

5–7 g

Approximate values; brands and pretzel size affect the final nutrition. The original claim of 2 net carbs per pretzel may be lower than the actual amount for these ingredients.

Tips for the best keto pretzels

• Use low-moisture mozzarella: It helps the dough hold together and prevents excess moisture.
• Work while the cheese is warm: The dough is easier to mix and shape before it cools.
• Avoid too much almond flour: Measure carefully so the pretzels remain soft rather than dry.
• For extra flavor: Add a pinch of Italian seasoning or onion powder to the garlic butter.