Heart-Healthy Pfefferbrezel

Give your snacking a nutritious twist with our Heart-Healthy Pfefferbrezel recipe, a wholesome, aromatic take on classic German pretzels. Made with fiber-rich whole wheat flour, a hint of honey for natural sweetness, and the bold kick of black pepper, these soft pretzels strike the perfect balance between indulgence and wellness. The dough is carefully boiled in a baking soda bath for that signature chewy texture, then brushed with egg white for a golden finish. Lightly seasoned and baked to perfection, these pretzels are a guilt-free way to savor a timeless treat. Whether enjoyed as a snack, appetizer, or paired with your favorite dip, this recipe is as flavorful as it is heart-conscious. Perfect for healthy eating enthusiasts—with only 20 minutes of bake time, they're a joy to share fresh out of the oven!

Nutriscore Rating: 70/100

Prep Time:90 mins

Cook Time:20 mins

Total Time:110 mins

Servings: 8

Ingredients

• 3 cups Whole wheat flour
• 2.25 teaspoons Active dry yeast
• 1.25 cups Warm water
• 2 tablespoons Honey
• 2 tablespoons Olive oil
• 1 teaspoon Black pepper
• 0.5 teaspoon Salt
• 1 Egg white
• 10 cups Water (for boiling)
• 2 tablespoons Baking soda

Directions

Step 1

In a large mixing bowl, combine 1 cup of the whole wheat flour, yeast, warm water, and honey. Stir until smooth and let it sit for about 10 minutes until the mixture becomes frothy.

Step 2

Add the olive oil, black pepper, salt, and the remaining flour to the yeast mixture. Stir together until a dough starts to form.

Step 3

Turn the dough out onto a lightly floured surface and knead it for about 8 to 10 minutes until it becomes smooth and elastic.

Step 4

Place the dough in a lightly oiled bowl, cover it with a damp cloth, and let it rise in a warm place until it doubles in size, approximately 1 hour.

Step 5

Once the dough has risen, preheat your oven to 450°F (230°C) and line a baking sheet with parchment paper.

Step 6

In a large pot, bring 10 cups of water to a boil and add the baking soda.

Step 7

Gently punch down the risen dough and divide it into 8 equal pieces. Roll each piece into a 20-inch rope and shape it into the traditional pretzel twist.

Step 8

Using a slotted spoon, carefully dip each pretzel into the boiling water for about 30 seconds, then remove and place them on the prepared baking sheet.

Step 9

Brush each pretzel with egg white and sprinkle with a touch more black pepper if desired.

Step 10

Bake the pretzels in the preheated oven for 12-14 minutes or until they are golden brown.

Step 11

Remove from the oven and allow them to cool slightly before serving.

Nutrition Facts

Serving size	3203 grams (3203.0g)

Amount per serving	% Daily Value*
Calories	1645

Total Fat 35.00g	45%
Saturated Fat 5.60g	28%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 8814mg	383%
Total Carbohydrate 300.60g	109%
Dietary Fiber 45.80g	164%
Total Sugars 36.40g
Protein 54.70g	109%

Vitamin D 0IU	0%
Calcium 140mg	11%
Iron 15mg	84%
Potassium 1706mg	36%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 18.1%

Protein: 12.6%

Carbs: 69.3%