Sourdough Pretzel Sticks (No Oil)
A twist on the classic pretzel. These Sourdough Pretzel Sticks are a flavorful and satisfying snack that caters to a variety of dietary preferences. Made without the use of oil, dairy, or any animal products, these pretzel sticks are a vegan-friendly.
Post Date: February 25, 2024
Posted by: Donna Spencer
This post may contain affiliate links. Read my full disclosure here.
The real star ingredient in these pretzels is the sourdough. It imparts a distinct tangy flavor and contributes to a chewy, yet slightly crispy, texture. The dough undergoes a fermentation process, enhancing both the taste and nutritional profile of the pretzels. The absence of oil ensures a lighter and more wholesome snack option, making them suitable for those with dietary restrictions or those seeking a plant-based alternative.
Boiling Pretzels – Baking Soda vs Brown Sugar vs Lye
Boiling pretzels in brown sugar or baking soda and salt water helps create the desired texture, color, and flavor associated with traditional pretzels.
Traditional pretzels are boiled in a lye solution, which is a highly alkaline substance. Lye (sodium hydroxide) is a caustic chemical, and using it in food preparation requires careful handling and precise measurements. If you bake 1 cup of baking soda, at 250, on a sheet pain for 2 hours, you get sodium carbonate. Mix 2/3 cup in 2 cups water, and it’s almost as good as food lye, without the cost and risks.
Boiling pretzels in a brown sugar solution is less common than using an alkaline solution like baking soda or lye, but it can be done to achieve a different flavor profile. The brown sugar solution imparts a sweet flavor to the outer layer of the dough. This sweet infusion adds a unique taste to the pretzel, making it a sweeter and potentially more dessert-like treat. The brown sugar contributes caramelized notes, enhancing the overall flavor.
The sugars in brown sugar caramelize during the baking process, creating a golden-brown color and a glossy finish on the pretzel’s surface. This can result in a visually appealing product with a slightly different appearance compared to traditional pretzels boiled in alkaline solutions. It’s important to note that boiling pretzels in brown sugar results in a product with a different taste and texture compared to traditional pretzels boiled in an alkaline solution.
Shaping Pretzels
Instead of the traditional twisted pretzel shape, I am opting for a stick version that not only looks appealing but also adds to the overall snacking experience allowing for easier “dipping”. The absence of animal products doesn’t compromise the satisfying crunch that pretzel enthusiasts crave, making these sticks an excellent choice for anyone, regardless of their dietary preferences.
Dipping Pretzels
Dipping sourdough pretzels in my Velvety Vegan Bliss Cheeze Sauce can create a delicious and satisfying snack or appetizer. The combination of the chewy, tangy sourdough pretzels with the creamy and flavorful vegan cheese sauce provides a delightful contrast of textures and tastes.
Whether enjoyed on their own, dipped in your favorite vegan-friendly sauce, or paired with a refreshing drink, Sourdough Pretzel Sticks make for a versatile and flavorful snack option that caters to a wide range of tastes and dietary needs. With their combination of sourdough goodness, delightful texture, and vegan-friendly ingredients, these pretzel sticks are a delectable and guilt-free indulgence for all snack lovers.
This post is the eleventh recipe of a series called “The Twelve Weeks of Sourdough“. Sign up to have PLANTifull Fare sourdough recipes delivered to your mailbox starting on December 10, 2023, with the last recipe sent on February 25th, 2024. Each week, you will receive a sourdough starter recipe. It could be a bread, muffin, pancake/waffle, cookie, or another baked good item made the whole food plant-based way. Let’s do some healthy baking!
The Twelve Weeks of Sourdough Recap
Week 11: Irresistibly Chewy Sourdough Oat Granola Bars
Week 10: Sourdough Apple Cinnamon Caramel Muffins (Vegan)
Week 09: Crazy Good Sourdough Vegan Fudgy Brownies
Week 08: Glazed Sourdough Lemon Quick Bread (Vegan and No Oil)
Week 07: Overnight Golden Sourdough Biscuits (Vegan)
Week 06: Healthy Easy Sourdough Crackers
Week 05: Blueberry Lemon Sourdough Pancakes with Apple Blueberry Compote (Vegan)
Week 04: Sourdough Whole Grain Artisan Bread in Dutch Oven
Week 03: Sourdough Banana Walnut Muffins (Vegan)
Week 02: Sourdough Holiday Fruitcake Cookies No Dairy No Oil
Week 01: Beginner Sourdough Starter
Grocery List
Produce
–
Pantry
bread flour (not cake flour)
whole wheat flour
agave
pea protein
yeast
Misc
sourdough discard
salt
water
Add-Ins and Substitutions
The protein content in bread flour contributes to the structure and texture of bread. It is very important to choose a flour substitute with a similar protein level. You can create your own bread flour substitute by combining all-purpose flour with vital wheat gluten. For every cup of all-purpose flour, add 1 to 2 tablespoons of vital wheat gluten to approximate the protein content of bread flour.
All-purpose flour is the most common substitute for bread flour. It has a slightly lower protein content, but can still work well for many bread recipes. If you want to enhance the protein content, you can add vital wheat gluten. Use about 1 to 2 tablespoons of vital wheat gluten per cup of all-purpose flour.
Whole wheat flour has a higher protein content compared to all-purpose flour and adds a nutty flavor and extra nutrients to your bread. You may need to adjust the hydration level in your recipe, as whole wheat flour absorbs more liquid than all-purpose or bread flour.
Flours with higher protein content, such as durum wheat flour, semolina flour, or spelt flour, can be used as substitutes for bread flour. These flours contribute to a chewier texture in your bread.
Storing
Store pretzels in an airtight container for up to three days. After three days they tend to dry out Cover and store leftover pretzels at room temperature for up to 3 days. Pretzels lose a little softness over time, to reheat, microwave for a few seconds or bake at 350°F (177°C) for 5 minutes.
Nutrition 411
Whole wheat flour is mainly composed of carbs but also has moderate amounts of protein. Carbs are the main nutritional component of wheat. Still, this grain harbors significant amounts of fiber, which may aid your digestion, promote gut health and reduce your risk of colon cancer. Its protein mostly comes in the form of gluten. Whole wheat may be a decent source of several vitamins and minerals, including selenium, manganese, phosphorus, copper, and folate. Wheat bran, which is present in whole wheat, may contain a number of healthy antioxidants, such as alkylresorcinols and lignans. Notably, white flour and other refined wheat products do not contain these compounds.
Gluten — which is found in all wheat — can harm individuals with celiac disease. This condition is characterized by damage to your small intestine and impaired absorption of nutrients. Adhering to a gluten-free diet is the only known treatment for celiac disease. Although wheat is the main dietary source of gluten, this protein can also be found in rye, barley, and many processed foods.
Sourdough offers several potential health benefits, although individual responses may vary. Here are some reasons why sourdough is often considered a healthier option compared to conventional bread:
- Digestibility: The fermentation process involved in making sourdough breaks down some of the gluten and phytic acid found in wheat. This can make the bread more digestible for some people, particularly those with mild gluten sensitivities. However, it is important to note that sourdough is not gluten-free and may not be suitable for individuals with celiac disease.
- Nutrient availability: The fermentation process in sourdough increases the bioavailability of certain nutrients, such as minerals (e.g., magnesium, zinc, and iron). Phytic acid, which is present in grains, can bind to minerals and reduce their absorption. The fermentation in sourdough partially breaks down phytic acid, potentially enhancing mineral absorption.
- Prebiotics and probiotics: Sourdough fermentation involves lactic acid bacteria and wild yeast, which can act as probiotics. These beneficial microorganisms may support a healthy gut microbiome, promoting digestive health. Additionally, the prebiotics in sourdough can serve as food for the beneficial bacteria in the gut.
- Blood sugar regulation: Some studies suggest that sourdough bread may have a lower glycemic index compared to other types of bread. A lower glycemic index can help regulate blood sugar levels, which is important for individuals with diabetes or those looking to manage their blood sugar levels.
- Reduced use of additives: Traditional sourdough recipes often use fewer additives and preservatives compared to commercially processed bread. This can be beneficial for individuals who are sensitive to or wish to avoid certain food additives.
It is worth noting that not all sourdough breads are created equal, and the health benefits can depend on the specific ingredients and fermentation process used. If you are considering incorporating sourdough into your diet for health reasons, it is essential to choose high-quality, traditionally fermented sourdough made with simple and natural ingredients. As with any dietary changes, it is advisable to consult with a healthcare professional or a registered dietitian, especially if you have specific health concerns or dietary restrictions.
Sourdough Pretzel Sticks (No Oil)
Equipment
- Standing Mixer
- Sheet Pan
- Stock Pot or Dutch Oven to boil Pretzels
Ingredients
- 100 grams sourdough discard about 1/2 cup
- 240 grams warm water about 1 1/3 cups
- 30 grams granulated sugar or agave about 2 Tablespoons
- 10 grams instant yeast about 1 Tablespoon
- 7 grams salt about 1 teaspoon
- 225 grams bread flour about 2 cups
- 125 grams whole wheat flour about 1 cups
Instructions
- In a large mixing bowl, add the sourdough starter, flour, water, agave nectar, yeast, and salt. Stir with a wooden spoon until all ingredients have combined, and knead for about 5 minutes.
- Cover the bowl with a damp tea towel, and place in a warm spot to rise between 4 to 6 hours.
- After the first rise, knead dough again and divide into balls. Roll the dough balls then into logs or sticks to make a stick shape approximately 3-inches x 1-inch. Place the dough sticks on a parchment paper lined sheet pan. Allow to rise again for about 30 minutes.
- Preheat the oven to 375 degrees Fahrenheit.
- Bring a pot of water to boil and add the 2 tablespoons of brown sugar..
- Boil the dough (I did several at a time) for 45 seconds on each side, and place back on the sheet pan until all sticks have been boiled.
- Bake for 25 to 35 minutes until outside becomes dark brown. Allow sticks to cool for at least 30 minutes before eating.
Notes
- 115 Grams (1 Cup minus 1 1/2 Teaspoons) All-Purpose Flour
- 5 Grams (1 1/2 Teaspoons) Vital Wheat Gluten
AFFILIATE DISCLOSURE
I occasionally include affiliate links. I do not recommend products, services, or books I have never used or purchased myself. As an Amazon Associate, I earn from qualifying purchases.
