Joy Bauer’s High-Protein Soft Pretzel Recipe Is So Easy

You can find pre-made soft pretzels in the freezer or bread section of your grocery store. You can even find them at local bakeries. But honestly, there’s nothing like taking a warm, fragrant pan of soft pretzels out of your own oven at home. 

And it’s not just about bringing the bakery vibes to your kitchen—soft pretzels can also be a nourishing snack, with a few simple swaps. In a recent Instagram post, Joy Bauer, M.S., RDN, CDN, Today show dietitian and bestselling author, shared her recipe for the simplest four-ingredient, high-protein soft pretzels, and we immediately fell in love.

Bauer starts off by acknowledging that a soft pretzel is a delicious snack, even if you only get the opportunity to snag one at carnivals or ball games. And while those pretzels are delicious, they’re not typically nourishing. We’ll never tell you to skip those pretzels, but we agree with Bauer that a pretzel can be a nourishing snack, especially if you make them using the four key ingredients in her recipe: whole wheat flour, Greek yogurt, salt and baking powder. 

The big pretzels you buy are just that—big—and often more than one serving. They’re also made with white flour (which lacks fiber, protein and B vitamins because of how it’s processed) and sometimes even some added sugar, if you opt for a cinnamon-sugar pretzel. 

As tasty as they are, those pretzels won’t leave you feeling as full as Bauer’s pretzels. That’s because instead of using white, all-purpose flour, she opts for whole wheat flour, which boosts the fiber and protein content. She also uses plain Greek yogurt to help create the dough, and that adds flavor and even more protein. The salt helps with flavor and the baking powder works with the yogurt as a leavener in place of yeast. The result is a soft pretzel that provides 10 grams of protein and a whopping 4 grams of fiber per serving—no added sugar necessary. If you’re a big soft pretzel fan, this recipe is a total game changer.

We reached out to Bauer about her protein pretzels to get the scoop on how she came up with the recipe and how to store them best. Here’s what she had to say.

How did you come up with this simple recipe?

I’d actually come up with this protein dough for my bagel recipe, which is super popular on my website and in my house. As a lifelong New Yorker, bagels are a dietary staple, so I had been looking for a way to create a healthier version. Of course, whole grain flour brings in more fiber and nutrients than standard refined flour, and Greek yogurt is a great source of protein. When it worked seamlessly for my bagels—no yeast needed! They were an instant hit!—I started thinking about other things the dough might be great for. 

I just love those giant pretzels that you get at ball games, grab at the mall or find on NYC street corners, so I figured I’d give it a shot. It worked perfectly! Each one is only 140 calories, and contains 10 grams of protein and 4 grams of fiber, which is such a great twist! It’s also a terrific way for people who are concerned about their blood sugars to enjoy them, thanks to the protein and fiber.

Will any yogurt work? Should it be cold or room temperature?

I’ve found that I get my best results with nonfat or low-fat plain Greek yogurt, and this keeps the calories and saturated fat low, too. Especially thicker varieties… [are great, but] many generic store brands work, too. Remember, it’s important to drain off the liquid from the top before measuring and blending; too much moisture makes the dough too sticky and messy to work with. 

And cold is totally fine. There’s no need to bring it to room temp before using.

If you don’t want to use an egg wash, do you have any recommendations for a substitute?

Knowing the price of eggs these days, I realize people may be looking for more affordable options. You can brush on a little melted butter, just like you would the egg wash or even a bit of avocado or olive oil. You might not get the exact same result, but it will allow the salt to stick and help get a little browning on top.

How many days will these last and how should they be stored? 

I love them fresh—nice and warm right off the tray. But you can keep them loosely covered with foil or parchment for up to two days at room temperature. To soften and warm them up, place in a 300 degree oven for five to six minutes. If you’re in a hurry, you can microwave them for 15 to 30 seconds instead. (If you find they get a little dry or too chewy with this method, you can try wrapping them in a damp paper towel before reheating.) And if you have an air fryer, you can also heat them at 300 degrees for three to five minutes. The oven definitely provides the best results, in my opinion!

These pretzels also freeze beautifully. Let them cool completely, then wrap tightly and store in a freezer bag or container for up to three months. To reheat, pop in an oven at 300 degrees Fahrenheit for eight to 10 minutes or microwave for 30 to 60 seconds.

Editor’s Note: This interview has been edited for clarity and length.