Multi-Grain Soft Pretzels

Here’s a surefire crowd-pleaser for video night or football Sunday.

from Cooking Smart for a Healthy Heart

Quick look

  • prep 30 min    cook 25 min
  • serves 12

Mmmmmm, soft pretzels — Philadelphia is famous for them, and you can be, too. Pretzel baking makes a fun family project that will encourage everyone to cook and eat heart-healthy foods.

IngredientsNumber of servings: 1 pretzel

  • 3/4 cup old-fashioned rolled oats
  • 1 3/4 cups all-purpose flour
  • 1 cup whole-wheat flour
  • 1/2 cup toasted wheat germ
  • 1 packet (1/4-ounce) rapid-rise yeast
  • 5 teaspoons sugar
  • 1 1/2 teaspoons table salt
  • 1 1/2 cups very warm water (120º to 130ºF)
  • 3 tablespoons baking soda
  • 1 tablespoon coarse or kosher salt

    How to make it  50 minutes


  • 1

    Toast oats in small skillet over low heat, stirring frequently, until golden brown, about 5 minutes. Transfer to large bowl.

  • 2

    To large bowl, add all-purpose flour, whole-wheat flour, wheat germ, yeast, 3 teaspoons of sugar, and the table salt. Stir in warm water. Transfer to floured work surface and knead until smooth, about 5 minutes. Transfer dough to ungreased bowl. Cover, let rise in warm spot until doubled, about 45 minutes.

  • 3

    Line 2 large baking sheets with parchment paper. Punch dough down and cut into 12 equal portions. With your hands, roll each portion into 16- to 18-inch rope. Wrap each rope into pretzel shape: After rolling dough into 16- to 18-inch rope, twist ends over one another 2 times. Flip top loop of pretzel over twisted ends, and press ends into dough to seal. Place on baking sheets, cover, and let rise until almost doubled, about 20 minutes.

  • 4

    Preheat oven to 425ºF. Bring large skillet of water to simmer and add remaining 2 teaspoons sugar and baking soda. Slide pretzels into simmering water, 3 at a time. Cook 15 seconds, turn pretzels over and cook another 15 seconds. Blot dry on paper towels.

  • 5

    Transfer to baking sheets. Sprinkle kosher salt over pretzel tops and bake 18 to 20 minutes, or until crisp and golden. Cool on wire rack. Serve pretzels warm or at room temperature.


Healthy Cooking Tip

Always buy wheat germ in sealed containers, preferably vacuum packaged. This protects from oxidation and rancidity, which occur due to its high oil content. Always seal it in glass jars in the fridge.

Nutritional Information(per serving)

  • Calories: 146
  • Fat: 1g
  • Cholesterol: 0mg
  • Sodium: 857mg
  • Carbs: 29g
  • Protein: 6g
  • Fiber: 3g

Health Hint
Whole-wheat flour and old-fashioned rolled oats give these pretzels a fiber boost that’s hard to find in commercially prepared pretzels.