Anti Inflammatory Whole Wheat Soft Pretzels
Soft pretzels are one of those snacks that feel indulgent, but this version is built on a genuinely wholesome foundation — whole wheat flour, extra virgin olive oil, and a touch of honey instead of refined sugars or processed fats. Whole wheat flour brings fiber and nutrients that refined white flour simply can't match, and olive oil adds those beneficial monounsaturated fats that make this batch feel like a smarter choice without sacrificing any of the chew. The baking soda bath is the secret to that iconic deep-brown crust and satisfying bite, and it requires nothing more than pantry staples you already have on hand. Each pretzel gets a brush of egg wash before hitting the oven, which gives them that gorgeous mahogany color and a slight crispness on the outside while staying pillowy soft inside. With 8 pretzels per batch, this is a great recipe to make ahead for the week — they reheat beautifully and are far better than anything wrapped in plastic at a concession stand. Whether you're serving them as a snack, a side, or a crowd-pleasing appetizer, these hit every note you want from a pretzel while keeping things clean and ingredient-conscious.
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Learn more →Ingredients
8 servings
For the dough
- 1 cup warm water (about 110°f / 43°c)
- 2 ¼ tsp active dry yeast (1 standard packet)
- 1 tbsp honey
Ingredient noteAdded sugar is limited on an anti-inflammatory diet. This recipe contains about 2.2 g of added sugar per serving, which is likely acceptable for many following the diet. If you prefer to always avoid honey, please tap it and change its rating to Red.
- 2 ½ cups whole wheat flour, plus more for dusting
- 1 tsp fine sea salt
- 2 tbsp extra virgin olive oil
For the baking soda bath
- 8 cups water
- ⅓ cup baking soda
For finishing
- 1 egg, lightly beaten
- 1 tbsp coarse sea salt or flaky salt
Instructions
- 1
Combine the warm water, yeast, and honey in the bowl of a stand mixer (or a large bowl). Let stand for 5–8 minutes, until the surface is foamy and the mixture smells yeasty.
- 2
Add the whole wheat flour, fine sea salt, and olive oil to the yeast mixture. Mix on low speed with the dough hook (or stir with a wooden spoon) until a shaggy dough forms, then increase to medium speed and knead for 6–8 minutes, until the dough is smooth, slightly tacky, and pulls cleanly away from the sides of the bowl. If kneading by hand, turn the dough onto a lightly floured surface and knead for 8–10 minutes until smooth and elastic.
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