Gut Friendly Whole Wheat Soft Pretzels

Total time1 hr 50 min

Prep time30 min

Cook time20 min

4.9

(16)

Soft pretzels are one of those snacks that feel almost impossible to recreate at home — until you try this version and realize they're completely doable and genuinely better than anything from a mall food court. Whole wheat flour brings a nutty, hearty depth to the dough that white flour simply can't match, and it also means you're getting more fiber with every chewy, satisfying bite. Honey feeds the yeast and adds just a whisper of natural sweetness, while extra virgin olive oil keeps the crumb tender without relying on any heavily processed fats. The classic baking soda bath is what gives these pretzels their signature glossy, deep mahogany crust — it's a simple step that makes a dramatic difference in both texture and flavor. Because you're working with whole, recognizable ingredients from start to finish, there's no guesswork about what's actually in your food. Pull them out of the oven when they're dark and firm, let them rest just long enough not to burn your fingers, and enjoy that first salty, chewy bite while they're still warm.

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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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