Your Diet Expert

Warm, cozy, slightly chewy, and dusted with cinnamon-sweet goodness—these Keto Cinnamon Pretzels are my low-carb answer to late-night snack cravings. I wanted a treat that felt indulgent but stayed sugar-free and keto-friendly, and after a few tests I landed on a recipe that’s soft inside, slightly crisp outside, and only about 2g net carbs per pretzel. Perfect for quick snacks, school-safe treats, or coffee-time baking.

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What makes these Keto Cinnamon Pretzels stand out

• Pretzel texture without the carbs: The dough uses almond flour + psyllium for structure and chew, giving you that classic pretzel bite without wheat.
• Cinnamon-sugar, keto-style: A buttery cinnamon-erythritol topping gives all the nostalgia of sweet pretzels but keeps blood sugar steady.
• Fast & forgiving: No yeast, no long rising—ready in about 35–40 minutes, so it’s a quick low-carb baking win.
• Snackable & meal-prep friendly: Make a batch, freeze extras, reheat as needed—great for busy mornings or a protein-packed snack box.

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Personal blogger note

When I first rolled these after a morning run, I expected a dense keto lump. Instead I got soft, chewy pretzels that disappeared within an hour—my kids loved them and I loved that they didn’t ruin my macros. They’ve become my weekend-baking comfort.

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Equipment (and why I use it)

• Mixing bowl (medium): Enough room for folding sticky dough without spills—keeps your counter tidy.
• Whisk or fork: For beating eggs and briefly aerating the mixture so pretzels aren’t flat.
• Spatula / wooden spoon: Sturdy tools help fold in almond flour and psyllium without overworking the dough.
• Kitchen scale or measuring cups & spoons: Keto baking is less forgiving—accurate measurements keep texture consistent.
• Parchment-lined baking sheet: Prevents sticking and gives even bottom browning.
• Non-stick skillet (optional): If you prefer to “pan toast” pretzels quickly before topping for extra chew.
• Rolling pin or hands: You can press/roll dough between parchment, or shape by hand—both work.
• Cooling rack: Lets pretzels cool without getting soggy on the bottom.

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Ingredients (with substitutions & why each matters)

Makes ~12 small pretzels

Dough

• 2 cups (192 g) almond flour — the low-carb, nutty base that replaces wheat flour.
  Swap: sunflower seed flour for nut-free option (color may green slightly unless treated).
• 3 tbsp psyllium husk powder (≈27 g) — gives structure and chew (the secret to pretzel-like elasticity).
  Swap: ground flaxseed can be used, but pretzels will be softer and less elastic.
• 2 large eggs — binders and moisture; also add protein.
  Swap: for egg-free, try chia/flax “eggs” (texture will be different).
• 2 tbsp melted butter (≈28 g) — richness and browning.
  Swap: coconut oil or ghee for dairy-free or more neutral flavor.
• 1 tsp baking powder — lightens the dough slightly so pretzels aren’t heavy.
• 1/4 tsp salt — balances flavor.
• 3 tbsp powdered erythritol or monk fruit (optional in dough) — tiny sweetness in the dough; calorie-free.

Topping

• 2 tbsp melted butter (for brushing) — helps topping stick and adds buttery flavor.
• 3 tbsp erythritol (granulated or powdered) + 2 tsp ground cinnamon — the cinnamon-sugar coating (erythritol is sugar-free).
  Swap: use allulose if you prefer a closer sugar mouthfeel (some people prefer its texture).

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Step-by-step cooking process (detailed, friendly guidance)

1. Preheat & prep
Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper. Combine topping erythritol + cinnamon in a shallow bowl and set aside.

2. Mix dry ingredients
In a medium bowl whisk together almond flour, psyllium husk powder, baking powder, salt, and optional 3 tbsp erythritol. Make sure no clumps remain—psyllium can clump if not mixed well.

3. Add wet ingredients
In a separate small bowl, lightly whisk the eggs. Stir in 2 tbsp melted butter (slightly cooled so eggs don’t scramble). Pour the wet into the dry mixture.

4. Form dough
Use a spatula or clean hands to bring the mixture together. The dough will be slightly sticky and will thicken as the psyllium absorbs moisture—let it rest 3–5 minutes. If it feels too dry, add 1–2 tsp warm water; if too wet, add 1 tbsp almond flour.

5. Divide and shape
Divide dough into 12 equal pieces (about golf-ball size). Roll each piece into a rope ~6–7 inches long (you can roll on a parchment-lined surface dusted lightly with almond flour). Shape each rope into a pretzel twist: form a U, cross ends twice, and press to the bottom curve. If shaping by hand is hard, make simple knots or small pretzel loops — still delicious!

6. Bake
Place shaped pretzels on the lined baking sheet leaving an inch between each. Brush lightly with melted butter (use about half the topping butter here). Bake 13–16 minutes until edges are golden and tops feel springy.

7. Finish with cinnamon coating
Remove from oven and immediately brush with remaining melted butter then press each pretzel into the cinnamon-erythritol mixture so the coating sticks. Let them cool on a wire rack to set.

Pro tips:

• For chewier pretzels, press gently into hot skillet for 10–20 seconds each side right after baking (optional).
• Don’t overbake—almond flour browns quickly; subtle golden edges are perfect.

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Health & nutrition insights

These Keto Cinnamon Pretzels are a satisfying, protein-containing snack (from eggs) and high in healthy fats from almond flour and butter—perfect for keeping energy steady between meals. Because they use erythritol/allulose instead of sugar, they’re blood-sugar friendly and won’t cause the typical sweet crash. The psyllium adds soluble fiber, supporting digestion and adding bulk to the recipe without raising net carbs.

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Serving & pairing ideas

• Pair with a strong black coffee or bulletproof coffee for a morning treat.
• Serve with a keto-friendly vanilla yogurt dip or sugar-free cream cheese frosting for parties.
• Pack 1–2 pretzels with a boiled egg and some nuts for a quick, balanced snack box.
• Great warmed for 10 seconds in the microwave then topped with butter — comfort food vibes.

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Storage & meal-prep tips

• Room temp: Airtight container for up to 24 hours (they’re best fresh).
• Fridge: Store in an airtight container for up to 4 days. Reheat 10–15 seconds in microwave or 2–3 minutes in 300°F oven.
• Freezer: Freeze single pretzels on a tray until solid, then transfer to a zip bag for up to 2 months. Reheat from frozen in a 325°F oven for 8–10 minutes.
• Make-ahead: Shape the pretzels, freeze on a tray, then transfer to a bag. Bake directly from frozen adding a few minutes to bake time.

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FAQ — quick answers people usually search

Q: Can I make these dairy-free?
Yes—replace butter in dough and for brushing with melted coconut oil. Flavor will be slightly different but still delicious.

Q: Why are my pretzels crumbly?
Most likely under-hydration or too much almond flour. Let the dough rest 3–5 minutes after mixing so psyllium absorbs moisture, and add a teaspoon of water if the dough feels dry.

Q: Can I use coconut flour instead of almond flour?
Not directly—coconut flour is extremely absorbent. If you must, use roughly ¼–⅓ cup coconut flour and increase eggs by 1; texture will change.

Q: How many carbs are in each pretzel?
Each pretzel is approximately ~2g net carbs (see Nutrition section below). Exact numbers vary with brands.

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Nutrition breakdown (per pretzel — recipe makes ~12)

Calculated from the full batch and divided by 12:

• Calories: 142 kcal
• Protein: 4.5 g
• Fat: 12.6 g
• Total Carbs: 5.5 g
• Fiber: 3.5 g
• Net Carbs: ~2.0 g

(Nutrition is estimated using common ingredient values — exact values depend on specific brands and ingredient weights.)

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Recipe details

• Prep Time: 15 minutes (plus 3–5 min rest)
• Cook Time: 13–16 minutes
• Total Time: ~35–40 minutes
• Course: Snack / Dessert / Breakfast treat
• Cuisine: Keto / Low-Carb / Snack
• Servings: ~12 pretzels
• Calories (per serving): ~142 kcal

Closing note

If you try these Keto Cinnamon Pretzels, start with one warm and see how fast they disappear—then freeze extras for busy days. I’d love to hear your flavor tweaks (more cinnamon? a cream-cheese dip?), so please share how you enjoyed them.