Healthy Recipes: Protein Soft Pretzels

Written by: Aubrey Bramwell


Prep: 20 mins
Cook: 20 mins
Total: 40 mins
Servings: 4 large pretzels

​​Flourish Pancakes, Recipe by @better_with_protein


Pretzel Dough

  • 1 ½ cups (165g) Flourish Buttermilk Protein Pancake Mix

  • 1 tsp (5g) baking powder

  • ⅔ cup (140g) Plain Low Fat Greek Yogurt

Baking Soda Bath

  • 1 ½ cups of water

  • 3 tbsp (45g) baking soda

Optional Toppings

  • 1 tbsp (15g) coarse sea salt


  1. In a large bowl, fold Flourish, baking powder, and greek yogurt together until a ball forms. Cool dough for 15 minutes in the refrigerator.

  2. Remove from the fridge and lay the dough out on a lightly floured surface. Divide evenly into 4 pieces.

  3. Roll your piece of dough into about a 14-15” long rope and then twist into the shape of a pretzel. Repeat this process with all 4 of your pretzels.

  4. Add water and baking soda to a stove top pot. Bring water to a boil. Transfer boiling water to a shallow bowl and let cool for a minute. Dip each pretzel in the water for 45 seconds.

  5. AIR FRYER: Spray with non-stick cooking spray. Add your pretzel to the air fryer. Air fry two pretzels at a time, at 360°F for 5 minutes. Repeat for the other two pretzels.

  6. OVEN: On a baking sheet lined with parchment paper, bake at 375°F for 12-15 minutes. 

  7. Enjoy!


Serving: 1 Pretzel

  • Calories: 158cal 

  • Protein: 20g 

  • Fat: 1.4g 

  • Carbohydrates: 24g 

  • Saturated Fat: 0.2g 

  • Fiber: 4.7g 

  • Sugar: 2g