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.

Carolyn Casner
Source:, April 2019


Recipe Summary

25 mins
50 mins


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; protein 7.4g 15% DV; carbohydrates 6g 2% DV; exchange other carbs 0.5; dietary fiber 2.1g 9% DV; sugars 2.2g; fat 7.4g 11% DV; saturated fat 4g 20% DV; cholesterol 47mg 16% DV; vitamin a iu 278.9IU 6% DV; vitamin c 51.6mg 86% DV; folate 70mcg 18% DV; calcium 161.9mg 16% DV; iron 0.6mg 3% DV; magnesium 22.1mg 8% DV; potassium 345.7mg 10% DV; sodium 326.9mg 13% DV; thiamin 0.1mg 6% DV.