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. Source:, April 2019

Carolyn Casner


Ingredient Checklist


Instructions Checklist
  • Preheat oven to 425 degrees F. Line a large baking sheet with parchment paper.

  • 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.

  • 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.

  • Divide the mixture into 6 portions on the prepared baking sheet and flatten into circles about 3 1/2 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.

  • Bake until browned and crispy around the edges, 22 to 25 minutes.


Equipment: Parchment paper

Nutrition Facts

115 calories; 7.4 g total fat; 4 g saturated fat; 47 mg cholesterol; 327 mg sodium. 346 mg potassium; 6 g carbohydrates; 2.1 g fiber; 2 g sugar; 7.4 g protein; 279 IU vitamin a iu; 52 mg vitamin c; 70 mcg folate; 162 mg calcium; 1 mg iron; 22 mg magnesium;