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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.
- By: Carolyn Casner EatingWell Recipe Developer & Tester
Ingredients 6 servings
for serving adjustment
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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)
Preparation
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Prep
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Ready In
- Preheat oven to 425°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 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.
- Bake until browned and crispy around the edges, 22 to 25 minutes.
- Equipment: Parchment paper
- 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
