Low-Carb Cauliflower Soft Pretzels

Low-Carb Cauliflower Soft Pretzels

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From: EatingWell.com, April 2019

These gluten-free and low-carb cauliflower soft pretzels use riced cauliflower in place of flour, with a little cheese and egg as binder, to make a fun grain-free snack. Simply sprinkle them with pretzel salt or jazz them up with seeds or everything bagel seasoning, if you'd like.

Ingredients 6 servings

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Original recipe yields 6 servings
Nutrition per serving may change if servings are adjusted.
  • 6 cups cauliflower florets (about 1½ pounds)
  • 1 large egg, lightly beaten
  • 1 cup shredded sharp Cheddar cheese
  • ½ teaspoon coarse salt or pretzel salt
  • 2 teaspoons sesame seeds, poppy seeds or salt-free everything bagel seasoning (optional)


  • Prep

  • Ready In

  1. Preheat oven to 425°F. Line a large baking sheet with parchment paper.
  2. Place cauliflower in a food processor. Process until finely chopped. Transfer to a microwave-safe bowl. Cover loosely with plastic wrap and microwave on High for 3 minutes. Let cool slightly.
  3. Transfer the cauliflower to a clean kitchen towel and wring out excess moisture. Return the cauliflower to the bowl and stir in egg and Cheddar.
  4. Divide the mixture into 6 portions on the prepared baking sheet and flatten into circles about 3½ inches in diameter. Shape to look like pretzels by poking 3 small holes into each circle and working the "dough" with your fingers. Sprinkle with salt and seeds, if using.
  5. Bake until browned and crispy around the edges, 22 to 25 minutes.
  • Equipment: Parchment paper

Nutrition information

  • Serving size: 1 pretzel
  • Per serving: 115 calories; 7 g fat(4 g sat); 2 g fiber; 6 g carbohydrates; 7 g protein; 70 mcg folate; 47 mg cholesterol; 2 g sugars; 0 g added sugars; 279 IU vitamin A; 52 mg vitamin C; 162 mg calcium; 1 mg iron; 327 mg sodium; 346 mg potassium
  • Nutrition Bonus: Vitamin C (87% daily value)
  • Carbohydrate Servings: ½
  • Exchanges: 1 high-fat protein, 1 vegetable

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