Cinnamon “Sugar” Pretzel Bites

Posted by Mike Miryala on

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I know that some people resist starting a Keto or Low-Carb diet because they don’t want to give up their favorite foods. And I understand that! I didn’t want to give up my favorite foods either when I became low-carb, which is why I started making all of my favorite non-low-carb recipes into low-carb recipes. I didn’t want to feel deprived, and I don’t want you to feel deprived as well.

Because I missed my favorite pretzel snack, I decided to create this low-carb Cinnamon “Sugar” Pretzel Bites recipe. And let me tell you, these taste just like traditional cinnamon sugar pretzel bites. But without all of the sugar and the carbs of traditional pretzel bites. And you can enjoy my cinnamon “sugar” pretzel bites with zero guilt.

Even better, the recipe is completely dairy-free – unlike many other low-carb recipes that are loaded with cheese and other dairy products. So, grab a few easy-to-find ingredients and find out for yourself how delicious my low-carb Cinnamon “Sugar” Pretzel Bites really are! 

Baking Tips

  • Weigh your dry ingredients. This is a pretty standard tip even for non-keto or non-low-carb baking. However, it is especially important to weigh your low-carb flour instead of using a measuring cup. You can accidentally pack too much flour, especially coconut flour, into your measuring cup, which can cause your baked goods to be inedible. Food scales are pretty easy to find and many aren’t very expensive. And you definitely don’t need an expensive food scale if you bake only occasionally. However, if you cannot purchase a food scale or the recipe doesn’t give weight measurements, then be sure to measure your low-carb flour correctly. Fluff up the flour in the bag or canister by giving it a gentle stir. Then spoon the flour into your measuring cup and level it off with a knife or the handle of your spoon. And do not pack the measuring cup with your flour. Trust me, the results will be less than desirable.
  • Sift your dry ingredients before adding the wet ingredients. Coconut flour and almond flour have the tendency to form into hard lumps, especially once it has been opened. After you sift the dry ingredients, discard any lumps of flour that cannot be easily broken apart. Unless a recipe calls for the flour to be sifted before measuring, then you can sift it after you have measured it. If a recipe has “1 cup sifted coconut flour,” you’ll know that you need to sift the flour before you measure it. And try to remove as many lumps as you can before you measure it to help ensure accurate measurements. But if we weigh your flour, it won’t matter if you sift it before or after you measure it. 
  • Use room temperature ingredients. Trust me on this because I have learned the hard way that all of your ingredients need to be at room temperature before you start baking. This is especially true with eggs. You never want to take eggs straight from the refrigerator and use them. If you are using melted coconut oil, the cold eggs will cause the coconut oil to solidify, which will ruin your baked goods. And speaking of coconut oil or any ingredient that needs to be melted, be sure to let it cool before adding it to the rest of the ingredients. This is especially important when you are using eggs because hot ingredients will cook the eggs, which will definitely ruin the dish. Unless the ingredients list states that an ingredient needs to be hot, let your ingredients cool before using them. What I like to do is get the eggs out of the refrigerator and set them aside. Then, I melt any ingredients that need to be melted and set them aside to cool. After that, I weigh my ingredients. By the time I’m ready to add the eggs and melted ingredients, both should be cooled enough to use. However, if you measure ingredients faster than I do or don’t have many ingredients to measure, just take your eggs out of the refrigerator and melt your ingredients about 15 to 20 minutes before you start baking.
  • Do not substitute ingredients. Unless a recipe says specifically that one ingredient can be substituted for another, then do not substitute any ingredients. If you don’t have an ingredient, especially one or more of the low-carb flour, you cannot substitute it and expect good results. When someone asks me why a low-carb recipe failed, most of the time it is because the person substituted flour. So, if a recipe doesn’t list acceptable substitutes or you are unable to purchase all of the ingredients, it’s best to find a recipe that uses ingredients that are easily accessible to you.


A Weight-Loss Friendly Treat

The idea of enjoying "Cinnamon 'Sugar' Pretzel Bites" while on a weight loss journey might sound like a dream come true. Surprisingly, these delightful morsels can align with your weight loss goals when prepared with the right ingredients and consumed in moderation. Let's delve into the benefits of these low-carb pretzel bites for weight loss:

  1. Low in Carbohydrates: The term "low-carb" signifies that these pretzel bites contain fewer carbohydrates compared to their traditional counterparts. Carbohydrates can be a significant source of calories, and reducing their intake can be a practical strategy for weight management.
  2. Fiber from Almond Flour: Many low-carb recipes, including these pretzel bites, use almond flour as a primary ingredient. Almond flour is rich in dietary fiber, which can enhance feelings of fullness and reduce overall calorie intake. Fiber also supports digestive health and helps regulate blood sugar levels.
  3. Reduced Sugar Content: The "sugar" in these pretzel bites typically comes from sugar substitutes like erythritol or stevia. These sugar substitutes have minimal or no impact on blood sugar levels and calorie intake, making them suitable for weight-conscious individuals.
  4. Portion Control: Pretzel bites are often served in small, bite-sized portions. This built-in portion control can help prevent overeating, a common challenge when trying to manage calorie intake.
  5. Satisfying Flavor: Despite being low in sugar and carbohydrates, these pretzel bites offer a satisfying and familiar flavor. The cinnamon "sugar" coating provides a sweet and aromatic experience that can help satisfy cravings for sweet treats without derailing your weight loss efforts.
  6. Homemade Goodness: When you make these pretzel bites at home, you have control over the ingredients and can adjust them to suit your dietary preferences. This means you can choose healthier alternatives and avoid unnecessary additives or preservatives that may be present in store-bought options.

        Cinnamon “Sugar” Pretzel Bites

        Prep Time: 20 minutes
        Cook Time: 15 minutes
        Yield: 4 servings
        Category: Dessert, Snacks
        Cuisine: American

        Description: These low-carb Cinnamon “Sugar” Pretzel Bites are the perfect sugar-free snack that will satisfy your sweet tooth but without all of the carbs.


        For the soft pretzels:

        • 1 ½ cups (180 g) almond flour
        • ½ cup (56 g) coconut flour (plus additional, if needed)
        • 2 Tablespoons (20 g) collagen peptides or unflavored protein powder
        • 1 Tablespoon (12 g) granulated erythritol
        • 1 teaspoon (3 g) xanthan gum
        • ½ teaspoon (2 g) baking soda
        • 2 large eggs, lightly whisked
        • 1 teaspoon (5 ml) apple cider vinegar
        • 1 Tablespoon (15 ml) coconut oil, melted and cooled
        • 2 Tablespoons (30 ml) coconut milk (plus additional, if needed)

                                                          For the baking soda wash:

                                                          • 1 ½ cups (360 ml) hot water
                                                          • 2 Tablespoons (24 g) baking soda

                                                          For the cinnamon “sugar”:

                                                          • 3 Tablespoons (45 ml) melted ghee or coconut oil
                                                          • ⅓ cup (64 g) granulated erythritol
                                                          • 2 teaspoons (4 g) cinnamon powder


                                                          1. Preheat the oven to 350°F (175°C). Line two baking sheets with parchment paper and set aside.
                                                          2. Combine the soft pretzel ingredients in a large bowl to form a stiff dough. If the dough is too dry, add an additional 1 Tablespoon (15 ml) of coconut milk. If the dough is too wet, add additional coconut flour, 1 Tablespoon (7 g) at a time, until the dough is no longer wet.
                                                          3. Lightly sprinkle a cutting board with coconut flour. Divide the dough into 4 portions. Roll each portion into long ropes, each rope with about 1-inch (2 ½ cm) diameter. Use a serrated knife to cut each rope into bite-size portions, about 1-inch (2 ½ cm) each.
                                                          4. Combine the baking soda wash ingredients in a large bowl, whisking until the baking soda is completely dissolved. In small batches, use a slotted spoon to dip the pretzel dough portions into the baking soda wash, gently shaking off any excess moisture after the portions are dipped. Place the pretzel dough portions, without touching, on the prepared baking sheets.
                                                          5. Place the baking sheets in the oven and bake for 15 to 20 minutes until the pretzel bites are golden brown and cooked through.
                                                          6. Meanwhile, place the melted ghee or coconut oil in a large bowl. Combine the cinnamon powder and granulated erythritol in a separate large bowl.
                                                          7. Toss the baked pretzel bites in the melted ghee or coconut oil until completely coated. Place the coated pretzel bites in the cinnamon “sugar” bowl and toss until evenly covered with the mixture. (If needed, toss the pretzel bites in the ghee or coconut oil and cinnamon “sugar” mixture in several batches.)
                                                          8. Serve the soft pretzel bites warm and enjoy.

                                                                                                Nutrition: (Estimated and based on per-serving amounts.)

                                                                                                • Calories: 449
                                                                                                • Fat: 36 g
                                                                                                • Total Carbs: 15 g
                                                                                                • Fiber: 10 g
                                                                                                • Sugar: 3 g
                                                                                                • Net Carbs: 5 g
                                                                                                • Protein: 17 g

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