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    Home » Appetizers & Snacks » Keto Pretzel Bites – Air Fryer or Oven

    Published: Aug 6, 2020 · Modified: Nov 9, 2021 by Carolyn

    Keto Pretzel Bites – Air Fryer or Oven

    This post may contain Amazon or other affiliate links. As an Amazon Associate I earn from qualifying purchases.

    6.6K shares

    These tender keto pretzel bites are made with coconut flour fathead dough. Totally nut-free, not to mention absolutely delicious! This post is sponsored by Pete and Gerry’s Organic Eggs.

    Titled image: a close up of keto pretzel bites on a black plate over a checked napkin. The front bite is broken open to show the inside.

    The air fryer really is a great little kitchen appliance. It’s fun and easy to use, and crisps up foods deliciously. And it’s a whole lot less messy than deep frying.

    It also cooks many things, like wings, in far less time than a conventional oven. I use mine almost daily.

    I typically use my air fryer to cook dinner recipes like keto chicken wings, air fryer pork chops, and crispy keto fish sticks. But I decided it was time to shake things up a bit and do a little air fryer baking.

    First stop: Keto Pretzel Bites! I was blown away by how well these turned out. Puffy and soft, with a wonderful chewy pretzel texture.

    Keto pretzel bites on a black plate with mustard dipping sauce. A carton of organic eggs in the background.

    Fathead dough in an air fryer?

    Heck yeah! I had my trepidations too but it really works. Possibly better than in a regular oven.

    These keto pretzel bites are based on my coconut flour bagels. It’s a great version of fathead dough that uses only coconut flour, so it’s completely nut free.

    To get a good rise out of these air fryer pretzel bites, you really need both baking powder and an egg. The egg gives the dough more structure, to help it hold together.

    And of course, I don’t just use any eggs. I do not trust factory farm eggs for freshness or quality, not to mention how they treat the chickens. So Pete and Gerry’s Organic Eggs are my go-to.  I love how transparent they are on their site about how their Certified Humane Free Range hens are raised and treated on organic small family farms.

    I was a little nervous to put the fathead dough in an air fryer. I thought that it might melt and spread too much. Thankfully, the dough held up well and puffed up beautifully, with a golden brown top. And they didn’t deflate as they cooled!

    Ideal keto pretzel bites. We gobbled them down with some spicy brown mustard dipping sauce.

    Brushing butter over air fryer pretzel bites on the air fryer rack.

    How to make Keto Pretzel Bites

    This recipe is really quite straightforward, but fathead dough can always be a bit tricky. Here are my best tips for getting it right:

    1. Prep your dry ingredients before melting the cheese. This way, you can add them all at once, together with the egg, and start kneading the dough right away.
    2. Don’t worry about the egg getting “cooked” by the hot melted cheese. Just make sure you add the dry ingredients first, then the egg, then start mixing and kneading right away.
    3. Depending on your coconut flour, your dough may be a little sticky at first. This recipe uses a similar method to many conventional wheat doughs, where you work more flour in as you knead the dough, until it’s no longer sticky.
    4. Make sure the bites aren’t touching each other in the air fryer basket, as they do expand a bit. If you need to work in batches, that’s fine because these only take about 5 minutes to air fry.
    5. Spray your air fryer basket so the pretzel bites don’t stick. Also, brush the tops of the bites with melted butter and then sprinkle with coarse salt for a real pretzel experience.
    6. Keep your eye on them because every air fryer is a bit different and you don’t want them to burn!
    Top down photo of keto pretzel bites on a black plate over a white table. A metal cup with mustard dipping sauce sits in the middle of the plate.

    Can you make these keto pretzel bites in the oven?

    You can! I recommend a few things to make them work in the oven.

    1. Set a baking rack over a baking sheet and spray the rack with non-stick cooking spray, to allow the air to circulate around the pretzel bites.
    2. If you have a forced fan (convection) oven, use that setting and keep the temperature at 350F. If your oven does not have convection, set the temperature at 375F.
    3. Watch them carefully. They will probably take a few minutes longer than in an air fryer.
    4. You may also want to rotate your pan halfway through baking, to get even browning on all the bites.

    Ready to make some delicious keto pretzel bites?

    Please see the full recipe on Pete and Gerry’s website.

    Nutritional Analysis for Keto Pretzel Bites

    Serves 4 (makes about 32 bites)
    Food energy: 202kcal
    Total fat: 13.47g
    Carbohydrate: 5.87g
    Total dietary fiber: 3.16g
    Protein: 12.09g


    6.6K shares

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    Nutritional Disclaimer

    Please note that I am not a medical or nutritional professional. I am simply recounting and sharing my own experiences on this blog. Nothing I express here should be taken as medical advice and you should consult with your doctor before starting any diet or exercise program. I provide nutritional information for my recipes simply as a courtesy to my readers. It is calculated using MacGourmet software and I remove erythritol from the final carb count and net carb count, as it does not affect my own blood glucose levels. I do my best to be as accurate as possible but you should independently calculate nutritional information on your own before relying on them. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.

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      Recipe Rating




    1. Sherri says

      February 09, 2022 at 1:30 pm

      Oh yummy! I will be making these.

      Reply
    2. Kathy says

      August 31, 2021 at 11:39 am

      Hey Carolyn! Love your cookbooks and this blog! I am not fond of the smell of coconut in baked goods. Was wondering about adding garlic powder to this.. how much would you suggest?

      Reply
      • Carolyn says

        August 31, 2021 at 6:54 pm

        1/2 to 1 tsp.

        Reply
    3. Lisa says

      August 08, 2021 at 12:58 pm

      Omg. I just made these and they are delicious. Has anyone tried to make pretzel buns with this recipe?

      Reply
    4. Pan says

      March 27, 2021 at 10:55 am

      5 stars
      These are quick and easy, and super yummy! I like to sprinkle them with everything bagel seasoning and serve them with softened cream cheese.

      Reply
      • Carla says

        September 29, 2021 at 7:54 pm

        Great Idea!!! 😃

        Reply
    5. Cyndi says

      November 26, 2020 at 1:59 pm

      Would sunflower flour ir a mixture of seed flours work?

      Reply
      • Carolyn says

        November 26, 2020 at 5:09 pm

        No I am sorry. Seed flours are not a good replacement for coconut flour.

        Reply
    6. Robin Carter says

      October 26, 2020 at 7:10 am

      Pretzels are a favorite item with my adult girls. I cannot wait to try this non-inflammatory version!

      Reply
    7. Kerin says

      September 29, 2020 at 8:15 pm

      How many grams of sugar per serving?

      Reply
      • Carolyn says

        September 30, 2020 at 1:28 pm

        No idea but I am sure you can use an online calculator.

        Reply
    8. Randy says

      September 20, 2020 at 9:12 pm

      Could you do these or have you tried with a sugar and cinnamon coating ie: donut holes??

      Reply
    9. jackie says

      August 30, 2020 at 10:10 pm

      Hello, these look delicious and i cannot wait to try them out. i wanted to know if it is 5.87 g carbs for all of the bites or for just a few? thank you

      Reply
      • Carolyn says

        August 31, 2020 at 12:43 pm

        Nutritional info is always listed per serving. A serving is 8 pieces.

        Reply
    10. laurie says

      August 25, 2020 at 3:33 pm

      is the xanthum gum completely necessary for this recipe to work properly? i stopped by the grocery store and it was very expensive so i did not purchase it. thank you!

      Reply
      • Carolyn says

        August 25, 2020 at 4:15 pm

        You can certainly try without.

        Reply
      • Sue says

        January 31, 2021 at 1:54 pm

        Hey Laurie, it might be expensive, but you use very little xanthan gum in any recipe, so it lasts a long time…hope that helps you in your decision making!!

        Reply
    11. Linda Wood says

      August 23, 2020 at 3:18 pm

      Made these pretzel bites today, they were AMAZING!!!! Very very good! Thank you so much for the recipe! I’ll be making these a lot!

      Reply
    12. Rachel says

      August 22, 2020 at 2:20 pm

      Do you have any suggestions on dealing with dry dough? I made these today and really liked the flavor, but my dough was very dry and that made it difficult to roll into logs and cut into pieces. We are very warm and dry today and are at a high altitude to boot, so maybe that was part of the problem?

      Reply
      • Carolyn says

        August 22, 2020 at 6:28 pm

        Yes, it’s likely you identified the issue but it could also be the brand of coconut flour (they differ very much in absorbency) so you may need less of it. No matter what the issue is, I think that would help. Try a tbsp less to start.

        Reply
        • Rachel says

          August 22, 2020 at 9:01 pm

          Thank you! I will give that a try on my next attempt — which will fairly soon since my family polished them off quickly!

          Reply
    13. Christalina says

      August 16, 2020 at 4:38 pm

      I don’t have an air fryer or convection oven. How would I make these in my plain old oven?

      Reply
      • Carolyn says

        August 16, 2020 at 5:47 pm

        Please read the section about baking in the oven.

        Reply
    14. John says

      August 07, 2020 at 8:29 pm

      This recipe looks incredible! I have one substitution question though. I have a lot of grated Parmesan that will go bad in a day or two as there isn’t any preservatives in it and I was wondering if I could possibly sub that for the mozzarella? It definitely won’t be a 1 to 1 thing but perhaps I could add liquids to make up the difference? Thanks for your time!

      Reply
      • Carolyn says

        August 08, 2020 at 3:55 pm

        Sorry, John… parmesan just won’t give it the stretchiness of mozzarella dough.

        Reply
    15. diana irie says

      August 07, 2020 at 12:22 am

      is it possible to freeze these?
      A lot of your recipes are great but too much for one person to keep fresh
      Regards
      Diana

      Reply
      • Carolyn says

        August 07, 2020 at 7:52 am

        I do not think these would freeze well but this only has 4 servings and they stay fresh on the counter or in the fridge for several days.

        Reply
    16. Stefanie says

      August 06, 2020 at 10:20 am

      Thanks Carolyn, we can’t wait to try these! We just got our first convection oven so I’m thrilled to see you experimenting with that as well as the air fryer!

      Reply
    17. Julia Pridgen says

      August 06, 2020 at 9:29 am

      I know you probably hate these “substitution questions”, but….if a person hates the taste of coconut, could they use almond flour? Thanks!

      Reply
      • Carolyn says

        August 06, 2020 at 11:27 am

        No, sorry. When I do fathead dough with almond flour, it spreads too much, becomes thin and flat. You can try, but I do not guarantee the results. And you would need 3x the amount.

        Reply
    18. Carol Harlan says

      August 06, 2020 at 9:04 am

      I think I would love an air fryer but hesitate to get one. There are so many choices out there and reviews are all over the place. Can you suggest a good one. Just me and hubby. Don’t want a small but not a huge one.

      Reply
      • Carolyn says

        August 06, 2020 at 11:32 am

        I have this one: https://amzn.to/2XBnT5I Bigger and more expensive but also multi-purpose.

        Reply
      • Sarah says

        August 06, 2020 at 7:50 pm

        Thank you Carolyn for all your recipes!! I have tried a lot of them and all of them exceeded expectations 🙂
        Question regarding the nutritional values for this recipes; are they for 1 serving (I would assume 8 bites?) or for all 4 serving?

        Reply
        • Carolyn says

          August 06, 2020 at 9:37 pm

          We’ve figured out where the discrepancy was and I’ve got new nutritional information in the post!

          Reply
          • Sarah says

            August 07, 2020 at 8:00 pm

            Phewwwww! Yours makes it more realistic and encouraging to try 😍 Hehehe
            Thank u for ur reply!! ☺️

            Reply
            • Carolyn says

              August 08, 2020 at 3:56 pm

              We’ve figured out where the discrepancy was and I’ve got new nutritional information in the post!

          • Sarah says

            August 20, 2020 at 5:48 pm

            Thank you Carolyn!
            I love all ur recipes by the way 😍 they help me easily stick to keto 🤗

            Reply
    19. Stacey says

      August 06, 2020 at 8:49 am

      I don’t own an Air Fryer yet, any particular one that you would recommend?

      Reply
      • Carolyn says

        August 06, 2020 at 11:32 am

        I have this one: https://amzn.to/2XBnT5I Bigger and more expensive but also multi-purpose.

        Reply

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