Healthy Sourdough Pretzel Bites made with Whole Wheat Flour & No Yeast 🥨🌾

JUMP TO RECIPE

I was looking for a recipe for healthy sourdough pretzel bites made with whole wheat flour and no yeast, and I could not find ANYTHING! So, I decided to create this foolproof recipe that uses whole wheat flour and greek yogurt instead of butter. This is a one-of-a-kind recipe that tops all other sourdough discard bites in nutrition and is truly just as tasty. These bite-sized treats are made with wholesome whole wheat flour and active sourdough starter, eliminating the need for yeast. The recipe is wonderfully no-frills and easy to follow.

The recipe makes about 48 pretzel bites, or 6 servings of 8 bites each. Each serving provides approximately 175 calories, 6.5 grams of protein, 37 grams of carbs, and less than a gram of fat. These pretzel bites are the perfect combination of healthy substitutions and unbeatable taste and texture. Get ready to enjoy a snack that's not only nutritious but also irresistibly tasty! 🥨

Author: The Honey Buckle

Prep Time: 30 minutes

Rise Time: ~6 hours

Cook Time: (boiling & baking): 25 minutes

Total Time: ~7 hours

Nutrition Information (per serving of 8 bites, makes 6 servings): 175 calories 6.5g protein 37g carbs <1g fat

Ingredients

For the Dough:

• Warm Water: 140ml (about 1/2 cup + 1 tbsp)

• Monk Fruit Sweetener or Sugar: 1/2 tbsp (7.5g)

• Active Sourdough Starter: 100g (about 3/4 cup)

• Whole Wheat Flour: 250g (about 2 cups + 1 tbsp) - I mill my own, read more here!

• Kosher Salt: 1 tsp (5g)

• Greek Yogurt: 2 tbsp (30g)

For Boiling:

• Water: 8 cups (about 2 liters)

• Baking Soda: 70g (about 1/3 cup)

For Topping:

• Flaky Sea Salt: to taste

Instructions

1. Mix the Dough:

• In a bowl, combine 140ml warm water and 1/2 tbsp monk fruit sweetener.

• Add 100g active sourdough starter, 250g whole wheat flour, and 1 tsp kosher salt. Mix until combined.

• Using a mixer or your hands, start on low speed and gradually add 2 tbsp Greek yogurt. Increase to medium speed or knead by hand for 4-5 minutes until a smooth, non-sticky dough forms. Adjust with more flour or water as needed.
  

2. Rise:

• Shape the dough into a ball and place it in a large, oiled bowl. Cover with plastic wrap or a lid and let it rise for about 4-6 hours in the oven with the light on, or until doubled in size. If you are doing this overnight, you could leave it at room temperature for ~8 hours.

3. Prepare Baking Sheets:

• Line a baking tray with parchment paper.

4. Shape the Pretzel Bites:

• Turn the dough out onto a clean surface. Divide it into 8 equal pieces and roll each piece into a 8-10 inch rope. Cut each rope into bite-sized pieces (about 1 inch long). Cover while you prepare the boiling water.

5. Boil the Pretzel Bites:

• Preheat your oven to 450°F (230°C). In a large pot, bring 8 cups of water to a boil and add 1/3 cup/70g baking soda (do this before the water boils to avoid overflow).

• Boil the pretzel bites in the water for about 30 seconds. They should float to the top.

6. Bake:

• Remove the boiled bites with a slotted spoon, shaking off excess water. Spread them out on the baking sheets.

• Sprinkle with flaky sea salt while the bites are wet.

• Bake for 12 minutes or until golden brown.

7. Cool and Serve:

• Let cool & serve warm with your favorite dipping sauce.

Enjoy your delicious pretzel bites! If you have any further questions or need more details, feel free to ask. Happy baking! 🥨