Breastfeeding Friendly Whole Wheat Soft Pretzels
Soft, chewy, and deeply satisfying, these whole wheat pretzels hit that perfect balance between hearty and indulgent — the kind of snack that feels like a treat but is actually doing something good for you. Whole wheat flour brings in extra fiber and nutrients that matter when your body is working hard to produce milk, and honey and olive oil keep the dough tender without any processed additives to second-guess. The baking soda bath is the real magic step here: it gives each pretzel that signature chewy crust and gorgeous deep brown color you'd expect from a proper pretzel, all from your own kitchen. A brush of egg and a scatter of flaky salt before baking takes them completely over the top. These are satisfying enough to curb a serious hunger spike — the kind that hits out of nowhere when you're nursing — and wholesome enough that you can reach for a second one without any guilt. They're also a great make-ahead option since they reheat beautifully, which is a genuine lifesaver on busy days when cooking from scratch just isn't happening.
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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
- 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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