Pregnancy Friendly Whole Wheat Soft Pretzels
Soft, chewy, and deeply satisfying, these whole wheat pretzels hit that salty-savory craving in the most wholesome way possible. The dough comes together with whole wheat flour, olive oil, honey, and a touch of sea salt — straightforward ingredients you can feel good about, with no mystery additives or preservatives hiding in the mix. That classic baking soda bath is what gives each pretzel its signature chewy crust and gorgeous deep brown color, and it works beautifully here without any complicated steps. The egg wash adds a rich, glossy finish and a little extra protein, which is always a welcome bonus. Whole wheat flour brings more fiber and nutrients than refined white flour, making these a genuinely nourishing snack rather than just an indulgence. They come out of the oven smelling absolutely incredible — warm, yeasty, and just salty enough — and that five-minute cooling window before you dig in is honestly the hardest part of the whole recipe.
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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
Ingredient noteEggs are safe during pregnancy as long as they are cooked all the way through.
- 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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