If you’ve ever walked through a mall or airport and been hit by the irresistible aroma of buttery pretzels, you’re in for a treat.
These Protein Pretzel Bites bring that same mouthwatering experience right to your kitchen, but with my usual high-protein twist.
Packed with protein and paired with a creamy, high-protein cheese dip, these pretzel bites are the ultimate snack or appetizer for anyone looking to satisfy their cravings while still hitting their macro goals.
Each pretzel bite contains just 55 calories with 4 grams of protein, which adds up to a pretty solid amount of protein overall. If you enjoy 5 pretzel bites and a serving of the gooey cheese dip, you’re looking at 350 calories and 29 grams of protein!
Considering how soft and buttery these pretzels are, having roughly the same macros as a protein bar is simply insanity.
And of course, you can make these as full-size pretzels if you want, but I find the bite-sized version easier to make and more fun to eat.
Ingredients Needed for Protein Pretzel Bites
The star of this recipe is the PEScience Select multi-purpose protein powder, which is an unflavored whey & casein blend protein powder. It’s so versatile that we’re using it in both the pretzels and the cheese dip, and you won’t even taste it in either.
For the pretzels, we’re starting with self-rising flour. If you don’t have any self-rising flour (or have never heard of it), you can easily make your own by mixing all-purpose flour with baking powder and salt. We’re also using Greek yogurt, which adds moisture and even more protein to our pretzel bites.
The cheese dip combines queso, shredded cheese (I prefer light mozzarella for its melting properties and mild flavor), and a bit of cheddar powder for an extra hit of flavor. The protein powder gets mixed in at the end to boost the protein content and thicken the sauce, but I promise you won’t taste it.
How to Make Protein Pretzel Bites & Cheese Dip
Start by mixing the flour, protein powder, and a pinch of salt in a large bowl. Then add the Greek yogurt and mix until it forms a dough.
Don’t be afraid to get in there and knead it well with your hands – unlike some recipes, overmixing isn’t an issue here.
The dough will be a bit sticky due to the protein powder, so use a little extra flour when shaping it. Roll the dough into a rope and slice it into bite-sized pieces.
You’ll get about 12 bites, but don’t worry if you end up with more or less- the cook time won’t be affected.
Now for the crucial step that turns these from simple dough balls into pretzels: the baking soda bath.
This quick dip in a hot baking soda solution is what gives pretzels their distinctive flavor and brown color, so you absolutely do not want to skip this step.
After the bath, add the pretzel bites onto a baking sheet, brush the tops with melted butter, and sprinkle with coarse salt.
Bake the pretzel bites at 450°F for about 12 minutes until they’re golden brown. While they’re in the oven, you can whip up the cheese dip.
Making the High-Protein Cheese Dip
The cheese dip comes together quickly as we only need to melt the cheese in the microwave.
Start by mixing the queso, shredded cheese, and milk. Microwave for about two minutes, stopping to stir every 30 seconds until smooth.
Once it’s melted and smooth, stir in the cheddar powder and the protein powder. Add the protein powder gradually to ensure a smooth consistency.
Note that we’re adding the protein powder last because if we mix it in first, it will cook in the microwave. And trust me: the texture will not be pleasant.
When the pretzel bites come out of the oven, brush them with a little more melted butter while they’re still warm. This step is optional, but it really takes the flavor to the next level and fills your kitchen with that irresistible pretzel scent.
And now you’re ready to dig in!
These pretzel bites are best enjoyed fresh, but if you have leftovers, store them in an airtight container at room temperature for up to 2 days. To reheat, pop them in a 350°F oven for about 5 minutes, or in an air fryer at 350°F for 2-3 minutes. This will help restore their crispy exterior, which elevates them even further.
The cheese dip can be stored in the refrigerator for up to 3 days. Reheat it in the microwave in 30-second intervals, stirring between each, until it’s warm and smooth. If you prefer it cold, that works too.
Next time you’re hit with a pretzel craving, skip the mall (do they even still exist?) and head to your kitchen instead. Your taste buds (and your muscles) will thank you.
Ingredients
Pretzel Ingredients
Baking Soda Bath
- 1⁄4 Cup Baking Soda
- 4 Cups Water
Protein Cheese Dip
Instructions
- Preheat the oven to 450 degrees F.
- In a large bowl, mix together the flour, protein powder, salt, and Greek yogurt until dough forms. Fold the dough over and press down a few times to knead.
- Add the dough to a lightly floured surface and roll into a rope. Use a butter knife to cut into 12 pretzel bites (you may get more or less depending on the size of the rope you roll out)
- Combine 4 cups of water with 1/4 cup baking soda in a large saucepan to make your baking soda bath, bring to a boil, then remove from heat.
- Add a few of the pretzel bites to the baking soda bath, wait 30 seconds, then use a slotted spoon or spatula to remove the pretzel bites and place them on a parchment paper lined baking sheet. Continue for all the pretzel bites.
- Melt one tablespoon of butter in the microwave and brush the tops of your pretzel bites, then top with your coarse salt. Bake at 450 degrees for 12 minutes or until golden brown.
- While the pretzels cook, prep the cheese dip by combining queso cheese dip, milk, and shredded cheese in a microwave-safe bowl.
- Microwave the cheese mixture for about 2 minutes, stopping every 30 seconds to whisk.
- Carefully remove the bowl after 2 minutes and whisk in the cheddar powder and protein powder a little bit at a time until smooth. Set aside.
- Remove the pretzel bites from the oven, brush with the remaining melted butter, and serve alongside your protein cheese dip.
Notes
Cheese Dip Notes
- I estimate that the cheese dip yields about 4 servings, each containing 75 calories, 3 grams oof fat, 3.5 grams of carbs, and 8.5 grams of protein.
- I used shredded mozzarella cheese for a milder flavor. Use a sharp cheddar for a bolder flavor.
- It’s important to add the protein powder after microwaving the other ingredients. If you add the protein powder before the microwave, it will cook and lead to a very unpleasant texture.
- Cheddar cheese powder can be omitted and replaced with additional shredded cheese instead. Cheddar powder adds great flavor but isn’t necessary.
Pretzel Notes
- The unflavored protein powder I use (PEScience) is a whey/casein blend. You should be OK using whey protein, but a vegan protein powder will not work as well.
- You can air fry these pretzel bites, but I wanted to cook them all in a single batch. 375 degrees F for 8 minutes in the air fryer should work, but keep an eye on them and adjust as needed.
- This same recipe can be used to make one large soft pretzel, too!
- You may be tempted to skip the butter, but I highly recommend you leave it in this recipe, especially when brushed on at the end. The calories are minimal, but the flavor it adds is exceptional.
Recommended Products
As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.
Nutrition Information
Yield 12
Serving Size 1 Pretzel Bite
Amount Per Serving
Calories 55Total Fat 0.5gCarbohydrates 8gProtein 4g
