6 Minute Keto Crunchy Pretzel Sticks

6 Minute Keto Crunchy Pretzel Sticks

6 Minute Keto Crunchy Pretzel Sticks

This recipe is designed to teach everyone how to make 6-minute keto crunchy pretzel sticks
5 from 1 vote
Print Pin Rate
Course: Snack
Prep Time: 5 minutes
Cook Time: 6 minutes
Servings: 14 pretzel sticks


  • 32 grams fine sunflower seed flour (1/3 cup)
  • 3 grams whey protein powder (1 1/2 TBS)
  • 3 grams xanthan gum (1 tsp)
  • 1/4 tsp salt
  • 1/4 tsp baking soda
  • optional dry seasonings I use 1/4 tsp garlic powder and 1/4 tsp onion powder
  • 2 tsp HOT water
  • coarse salt or toppings of choice I use everything bagel seasoning


  • Preheat oven to 400 degrees. Line a large baking sheet with parchment paper or silicone baking mat. Sift the dry ingredients into a large mixer bowl until there are no lumps. Beat on low gradually add the hot water. Increase speed to medium-low and beat until mixture comes together to form a dough and begins to for a ball in the bottom of the mixer bowl.
  • The amount of water needed may vary. Just want enough for the ingredients to hold together. The dough should be thick and firm. Form dough into a smooth ball and massage the ball in hands for 30 seconds to make sure the dough is smooth.
  • Place dough onto a lined worksurface. Cover the dough with another piece of parchment paper. Roll the dough out into a thin rectangle about 4 inches long and 1/8 to 1/4 inch thick. Remove top paper. Use pizza cutter and cut dough into thin strips. (I cut mine into 14 strips)
  • Slightly press the strips into a thin log shape. Cut into desired length. (mine were 4 inches long) Place pretzel sticks onto the prepared baking sheet. Leave space between each stick. Lightly spritz the pretzel sticks with olive oil. Sprinkle salt or desired topping onto the sticks.
  • Roll the sticks in the topping and press lightly to secure the topping. Place in the preheated oven. Bake at 400 degrees for 6 minutes or until golden and firm. Remove from the oven. Allow to cool on the pan about 10 to 15 minutes or until crisp.
  • Transfer the sticks to a wire rack and allow to cool completely. They will continue to crisp up as they cool. I allow my sticks to sit for at least 20 to 30 minutes to completely crisp up.

6 thoughts on “6 Minute Keto Crunchy Pretzel Sticks”

  • Hi Janet – I just want to say a big thank you for what you do. Your recipes on this site and their counterparts on YouTube have been so helpful to me. The speed of preparation, the basic easy-to-obtain ingredients plus their deliciousness is why your recipes appeal to me over many other Keto/low carb sites. In South Africa where I live, many, many low carb/Keto ingredients and convenience goods simply aren’t available which makes me treasure your website and contribution even more. Thank you, thank you!!!!

    • You’re welcome. I am so glad you are enjoying my recipes. I love to hear I am helping people live a healthy delicious life.

  • I made these with Truvani unflavored & unsweetened protein powder. I had to add more water then recipe says, but they formed nicely for me. I baked them for 10 minutes , but then took them out since I thought they would harden more as they sat for 10 minutes and then another 25 minutes. They wenen’t has hard as I hoped, but still tasted good. Do you think I need to bake them longer due to the different protein powder? Thanks for the great recipe!

    • You’re welcome. The type of protein powder you use in this recipe is key to whether or not the pretzels will get crunchy. Whey protein powder and egg white protein powder are the only protein powders that I know get crunchy.

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating