High Protein Pretzel Bites

If you’ve looked around my blog much, you’ve probably noticed that I post a lot of high protein sweet snacks and desserts, but not many savory snacks. I’ve decided I’m going to come up with some easy high protein savory snacks, so the website is a little bit more well-rounded! I felt like high protein pretzel bites were a good recipe to start with since they are fairly low effort and make 12 servings – kind of perfect for making on your day off and having a little high protein snack every day! 🙂

These high protein pretzel bites taste exactly like classic pretzel bites, because we’re not using protein powder, which could throw off the flavor or leave a gritty texture. I use a 1:2 ratio of vital wheat gluten to flour, which adds enough protein, while still maintaining the classic flavor and texture of soft-baked pretzel bites!

If you’d also like to try out some of my sweet snacks, you should check out my high protein “rice” cripsy treats and my high protein chocolate crunch bar! They both use edamame puffs and are super simple to make! If you happen to have any ideas for other high protein snacks you’d like to see a recipe for, feel free to message me – you can fill out my contact form or send me a dm on instagram @proteindeficient.vegan (it’s the social media I check most often)!

Ingredients

• Vital Wheat Gluten – this is a must-have ingredient; it’s what makes them high protein pretzel bites! If you haven’t used vital wheat gluten before, it’s the same ingredient used to make seitan. It’s shelf-stable and can be found in most grocery stores and ordered online. I’ve used many different brands and haven’t noticed much of a difference. I think it’s important to actually weigh the vital wheat gluten because it’s a very dense ingredient, and it’s easy to add more than you think you are if you’re just measuring using measuring cups. However, if you don’t have a scale, 90 grams of vital wheat gluten is 3/4 cup (per the back of the bag), but I would probably use a little less – maybe a touch more than 1/2 cup if you’re only using measuring cups and not a scale.
• Flour – I used all-purpose.
• Instant Yeast – make sure you use instant yeast or the recipe won’t turn out right.
• Light Brown Sugar – adds a bit of sweetness to the pretzel dough.
• Salt
• Vegan Butter – I add melted vegan butter on top of the pretzel bites as soon as they come out of the oven, but if you can’t afford the calories, you can always skip it!
• Flaky Salt/Pretzel Salt – I like to use flaky or pretzel salt for the topping because it gives it more of a salty kick without having to use a ton of table salt on top.
• Baking Soda – we will not be adding this to the pretzel dough, but you will need it when we go to cook the pretzels.

Instructions

• In a large bowl, mix your dry ingredients together – vital wheat gluten, flour, salt, brown sugar and instant yeast.
  • I would weigh the vital wheat gluten if you have access to a kitchen scale because it is pretty dense and it can be easy to add more than you think you are which will mess up the dry:wet ratio.

• Add in very warm water. Unless you have some crazy super-powered water heater, you should be able to use the warmest water your sink can make – it will be in the neighborhood of 105 F – 115 F (40.5 – 46 C).
• Mix all of the ingredients well until a dough has formed.
• Once you have a dough, knead it for 5 – 6 minutes. I like to set a timer because 5 – 6 minutes of kneading dough seems like a lifetime has passed and I always want to stop early.
  • Kneading the dough helps develop a gluten structure and makes the dough more elastic and smooth.
  • If you’re doing this by hand, press the dough with the heel of your hand, spreading the dough out. Then fold it on top of itself, and just do that over and over again until your hands hurt.
• Once kneaded, form a dough ball and place it in a large olive oil-covered bowl (I just spray it lightly with olive oil).

• Cover the bowl. I like to use cling wrap and a couple of towels.
• Wait 1 hour.
• Once the 1 hour is up, add 6 cups of water to a pot and get the water to a simmer.
• When the water has started simmering, add 1/3 cup of baking soda.
• While you’re waiting for the water to simmer, roll out your dough into long pieces, as thin as you can.

• Then cut them into bite sized pieces.

• Toss them into the simmering baking soda water for 15 seconds on each side (you’ll have to flip them at the 15 second mark).
  • I only do about 6 pieces at a time otherwise it gets hard to manage.
  • This step is really important. The baking soda makes the water alkaline, which allows a crust to form on the outside of the dough that will brown during baking.
• Once they have had a swim in the baking soda water, set them on a baking sheet or crisping tray (I love my crisping tray).
• Immediately sprinkle the flaky/pretzel salt on top while they’re still wet because it will help the salt stick.

• Cook in the oven at 450 F (232 C) for 11 – 12 minutes until you have achieved that classic pretzel look.
• While you’re waiting for them to cook, melt butter in a microwave safe bowl.
• As soon as you pull them out, coat them in the melted butter. I like to use a silicone basting brush for even coating.

• Let them cool for a few minutes, and then try your best to not eat them all in one sitting 🙂

Silly Little Haiku

Protein Pretzel Bites

A perfect savory snack

A gift from the gods