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


Read the full recipe after the video.

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

1 pretzel
115 calories; protein 7.4g; carbohydrates 6g; dietary fiber 2.1g; sugars 2.2g; fat 7.4g; saturated fat 4g; cholesterol 47mg; vitamin a iu 278.9IU; vitamin c 51.6mg; folate 70mcg; calcium 161.9mg; iron 0.6mg; magnesium 22.1mg; potassium 345.7mg; sodium 326.9mg; thiamin 0.1mg.

1 high-fat protein, 1 vegetable