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Soft Pretzel Bites with Sweet Potato Dough | Healthy, packed with nutrients, and easy to make, these Soft Pretzel Bites with Sweet Potato Dough make the perfect snacks | A Sweet Pea Chef

Soft Pretzel Bites with Sweet Potato Dough

These Soft Potato Pretzel Bites are healthy, packed with nutrients, and delicious. Made with sweet potato dough to reduce the carbs and increase the nutritional value, these soft pretzel bites are just perfect for munching on during the day, and can be enjoyed guilt-free.
Categories Bread, Quick Snack, Snack
Difficulty Easy
Keyword bdo sweet potato dough, soft pretzel bites, sweet potato dough
Prep Time 15 minutes
Cook Time 20 minutes
Dough Rising 20 minutes
Total Time 35 minutes
Servings 64 bites
Calories 21 kcal
Author Lacey Baier


For the Sweet Potato Dough

  • 1/4 cup warm water
  • 1 tbsp pure maple syrup
  • 1 tsp coconut oil, melted and cooled
  • 1/4 tsp sea salt
  • 2 1/4 tsp Quick Rise (AKA Instant Rise) Yeast (1 1/4-oz package)
  • 1 cup cooked sweet potato, mashed*
  • 1 1/2 cups whole wheat pastry flour, plus more as needed
  • 1 tbsp coarse sea salt, as needed for topping

For the Baking Soda Bath:

  • 3 cups water
  • 3 tbsp baking soda

For the Honey Mustard Dip:

  • 1/4 cup plain greek yogurt
  • 1/2 cup yellow mustard
  • 1/2 cup raw honey
  • 1 1/2 tbsp freshly squeezed lemon juice

For the Sweet Greek Yogurt Dip

  • 1/3 cup plain greek yogurt
  • 1 tbsp. pure maple syrup
  • 1/4 tsp. vanilla extract
  • 1/4 tsp. cinnamon


  1. To proof the yeast, in a large bowl, add warm water, maple syrup, melted coconut oil, and sea salt, and stir this together until everything is dissolved.

  2. Sprinkle active yeast over the top, and let it set for about 8-10 minutes or until the yeast turns frothy. This means the yeast is working and ready to go.

  3. Into our proofed yeast bowl, add whole wheat pastry flour and mashed sweet potatoes.  Carefully stir this together to get everything fully combined.  If the dough is still very wet and sticky, you can continue to add in a little more whole wheat pastry flour, a tablespoon at a time, until the dough begins to pull away from the sides of the bowl and no longer sticks to your hand.

  4. Lay the dough out onto a well-floured surface, and knead for 3-5 minutes or until the dough springs back most of the way when you gently press it with your finger. Let the dough rest for 5 minutes.
  5. Divide the dough in half with a sharp knife or a kitchen scraper. Then, divide that half into half until you have 8 total small wedges.
  6. Working with 1 wedge at a time, roll it into a skinny rope about 8-12 inches long.

  7. To divide into pretzel bites, just press down to pinch off the bites using your knife or kitchen scraper every inch along the dough rope. Then, repeat with the remaining dough.  Look to make the bites about 1 1/2 - 2 inches long.  (To form a pretzel, take the same rope, then cross the dough the top, then cross it again, and then bring the ends down over the bottom to shape the pretzel.)

  8. Lay a clean, dry towel over the top of the shaped pretzels or pretzel bites, and allow to rise for about 20 minutes to increase in size.
  9. Start preheating your oven to 425 degrees F, lining a baking sheet with parchment paper, and prepping your baking soda bath.

  10. To prepare the baking soda bath, add 3 cups water plus 3 tablespoons baking soda to a small pot or deep skillet, and bring the water to a boil.
  11. Once the pretzels bites have risen, carefully take a few and place them top-side down into the boiling baking soda bath. Boil for 12-15 seconds, carefully flipping using a slotted spoon halfway through.
  12. Carefully transfer the pretzels to the prepared baking sheet using slotted spatula, and then sprinkle with some coarse sea salt.  Repeat with the remaining pretzels. (If you are making sweet potato pretzels instead of the pretzel bites, I recommend brushing the formed pretzels with the baking soda water instead of boiling it. While this process works for regular flours, the combination of the sweet potato and less refined flour makes it a little tricky to hold together when completely boiled and submerged in the water.)

  13. Now, place the baking sheet into the oven and bake at 425°F for 7-9 minutes, or until the pretzels are golden brown and cooked through.
  14. Remove the pretzels from the oven and let cool on the baking sheet for 5 minutes before transferring to a dry wire rack to cool completely.
  15. While the pretzels are cooling, we can make our honey mustard dipping sauce. In a small bowl, combine the plain Greek yogurt, clean yellow mustard, raw honey, and freshly squeezed lemon juice. Whisk until this is very smooth.
  16. If you want something a little sweeter and less tangy, instead you can make my sweet cinnamon greek yogurt dip by combining plain greek yogurt, pure maple syrup, vanilla extract, and ground cinnamon in a small mixing bowl. Both dips are great with these baked sweet potato pretzel bites, just either sweet or savory.

Recipe Video

Recipe Notes

The sweet potato can be cooked from roasting, boiling, or steaming.  I remove the skin for this recipe.  

Nutrition Facts
Soft Pretzel Bites with Sweet Potato Dough
Amount Per Serving (8 pretzel bites)
Calories 21
% Daily Value*
Sodium 119mg5%
Potassium 19mg1%
Carbohydrates 2g1%
Fiber 0.1g0%
Sugar 0.5g1%
Protein 0.2g0%
Vitamin A 295IU6%
Vitamin C 0.1mg0%
Calcium 2mg0%
Iron 0.1mg1%
* Percent Daily Values are based on a 2000 calorie diet.