Amazing Keto Pretzels - Healthy Recipes Blog (2024)

FAQs

Are pretzels a good keto snack? ›

Pretzels are not keto-friendly due to their high net carb content. Consumption of pretzels can disrupt ketosis and lead to fluctuations in energy levels. There are various keto-compatible alternatives to pretzels, like almond flour crackers, roasted nuts, cheese crisps, and vegetable chips.

Pretzels are high in carbs and low in fat and protein, and they contain some other nutrients as well. The table below provides nutrition information for soft and hard pretzels ( 4 , 5 ). Both soft and hard pretzels are made from wheat flour, which is composed mostly of carbs.

When you think about it, pretzels are really just made of white flour (refined carbs that are digested quickly), rather than complex carbohydrates that are found in grams of fiber.

Individually Wrapped: Wrap each pretzel in plastic wrap to protect against dry air. Room Temperature for Short-Term: Store them in an airtight container at room temperature if enjoying within a couple of days. Refrigerate for a Little Longer: Wrapped pretzels can be refrigerated for up to a week.

1. Best: Fitjoy Pretzels. Fitjoy pretzels are an all-around great choice, as they have no added sugar, a mere 3g of fat, and even boast a gram of protein. Additionally, one serving of Fitjoy pretzels provides 2% of your daily potassium needs which can help maintain a regular heartbeat and prevent potassium deficiency.

Net carbs are calculated by taking the total grams of carbohydrate in a food and subtracting the amount of fiber. In this case, popcorn contains 6 grams of carbs per 1 cup serving and 1.2 grams of fiber, bringing the net carbs per serving to 4.8 grams. Yes friends, popcorn is indeed a keto food.

Nutritional Comparison

Pretzels have less calories than potato chips and less saturated fat. As we all know, excessive calories and saturated fat can ruin a diet. Nevertheless, they are both good sources of carbohydrates if you're looking for a little energy.

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

Peanut Butter and Pretzels

It is also important to regain the salt lost while sweating during a particularly tough workout, which pretzels provide in plentiful amounts. Pretzels are a satiating snack and contain less fat than other snack products like chips.

Are pretzels anti-inflammatory? ›

Pretzels. Sure, pretzels are low in fat and are not fried. But these snacks are typically made from refined white flour, an ingredient that may be pro-inflammatory. Choose whole-grain snacks like whole-grain crackers, air-popped popcorn, or veggie chips instead of refined white flour-forward snacks.

The carbs in pretzels aren't bad for you unless eaten in excess. Sodium. Too much sodium causes many problems for people. The problems typically start in the kidneys when they struggle to eliminate the excess sodium.

Freezing pretzels

Most types of food can be frozen, and pretzels are one of them. Pretzels can last up to a month in the freezer. We recommend wrapping them in a double layer of plastic wrap or aluminum foil, and then placing them in a freezer-safe bag.

Pretzel products are bread items and when left exposed to the air they will dry out within a 24 hour period, if a salted product time will be shortened. If you would like to keep product you purchased unwrapped we suggest you put product in something air tight (ex. ziplock bag or tuberware container.)

The carbs in soft pretzels are almost all fiber and starch. The carbs in hard pretzels are mostly starch, and both are low in sugar. You shouldn't avoid pretzels because of carbs, though, unless you're trying to decrease the number of carbs in your diet. The carbs in pretzels aren't bad for you unless eaten in excess.

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

Net carbs are calculated by taking the total grams of carbohydrate in a food and subtracting the amount of fiber. In this case, popcorn contains 6 grams of carbs per 1 cup serving and 1.2 grams of fiber, bringing the net carbs per serving to 4.8 grams. Yes friends, popcorn is indeed a keto food.

Luckily, pickles are keto friendly, especially those that are of the dill pickle variety, as sugar is low. “Simply put, sweet pickles are made with sugar which will automatically push the carb count up,” says Hultin. “Dill or salt pickles don't have the added sugar and carbs, naturally,” she says.