Protein Pretzel Bites – Soft, Crunchy Simple!

Perfect Soft Protein Pretzel Bites with the crunchy outside and soft inside, but healthy and easy too! Homemade pretzel bites use protein powder and Greek yogurt (no yeast) and are made in the air fryer for a super quick recipe.

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Real talk here: I was planning on making a protein soft pretzel recipe, but ended up with these bites when that failed.

I made the protein pretzel dough, rolled and shaped it, and then put it into the boiling water + baking soda mixture. And that’s where it all went down.

The pretzel split at random spots and just I got mad and just chopped it up into bites.

Didn’t want to waste food though, so I continued with the process and put the protein powder and greek yogurt pretzel dough bites into the air fryer.

They actually turned out soft and good, and I just turned it into this recipe!

Ingredients For Soft High Protein Pretzel Bites

These soft protein pretzel bites use really simple and healthy ingredients and use Greek Yogurt and no yeast.

Here’s what you need:

• 1:1 Gluten Free (All Purpose) Baking Flour – or a regular all purpose flour
• Unflavored Whey-Caesin Protein Powder to replace some of the flour (and carbs) in the recipe for a slightly low calorie pretzel. I used Quest Nutrition.
• Vanilla Whey-Caesin  Protein Powder; This is the source of protein and sweetness in the sweet pretzel bites since there’s no actual sugar in this recipe. Quest again.
• Coconut Flour
• Non-Fat Greek Yogurt for extra protein
• Baking Powder

And for the pretzel water soak:

• Boiling Water
• Baking Soda

Tips for Protein Powder Pretzel Bites Recipe with Greek Yogurt

This really is an easy one, but here’s some pointers for the perfect Greek yogurt and protein powder pretzel bites recipe:

• Use cold yogurt and avoid the liquid parts so that the dough does not get too sticky and hard to roll.

• Don’t over-process the dough or it will get too warm and soft. Also, the protein powder can make the pretzel bites tough.

• Flour the work surface to prevent dough from sticking.

• Don’t let dough sit out for too long; Work quickly; You don’t want the dough to get warm and hard to roll.

• Don’t skip the boiling water-baking soda water soak; This helps the pretzels fluff up, and get that golden crispy outside but soft inside.

How long to cook soft pretzel bites in air fryer

For the perfect soft air fryer pretzel bites – crunchy and golden outside but soft inside – cook the bites for 6 minutes at 375° F.

For Baked Protein Pretzel Nuggets

If you don’t have an air fryer, you can also make these protein pretzel bites in the oven.

All you need to do is place the protein pretzel nuggets on a parchment lined baking sheet and bake the at 400°F for about 8 minutes. 

How to store Homemade Soft Pretzel Bites

These quick soft pretzel bites keep really well at room temperature, in the fridge or freezer depending on whether or not you’ve added the glaze.

Homemade pretzel bites keep on the countertop in an airtight container for 2 days, or 5 days in the fridge in an airtight container.

For a freezer friendly option, freeze the homemade pretzel nuggets on a baking sheet and then transfer to freezer safe zipper bag. They should keep up to 2 months.

When it’s time to eat, thaw to room temperature and warm them in the microwave for extra goodness.

Alternatives for Healthy Pretzel Bites in the Air Fryer

I really recommend using the ingredients I specified for amazing healthy ww pretzel bites, but here’s some substitutions to try.

• 1:1 Gluten Free Baking Flour: All purpose flour or Whole Wheat Pastry Flour in the same amount by weight not cups.
  Whole wheat pastry flour also gives you extra healthy whole wheat pretzel bites.
• Unflavored Protein Powder: More flour, but also reduce the yogurt to about 3-3½ Tbsp.
• Greek Yogurt: Coconut yogurt

For a Vegan Option

The original recipe here has no eggs and no milk, so these protein powder pretzel bites can be easily turned Vegan.

For Vegan pretzel bites, replace the Greek Yogurt with Coconut Yogurt, unflavored protein power with more flour, and use a plant based protein powder.

ProteinWorld has a Vegan protein blend that can work well here (HAYLSKITCHEN for a discount).

I haven’t tried this option yet, so let me know how it goes if you do!

More Air Fryer Protein dessert recipes you’ll love:

• Chocolate Protein Donut Holes
• Air Fryer Protein Donut Holes
• Healthy Protein Pop Tarts
• Air Fryer Protein Muffin
• Air Fryer Protein Cookie for One
• Single Serve Protein Donut
• Triple Chocolate Protein Pop Tarts