Whole-Wheat Pretzel Bites with Asian-Style Honey Mustard Dipping Sauce

Whole-Wheat Pretzel Bites with Asian-Style Honey Mustard Dipping Sauce

Small bites of soft pretzels made of honey and whole-wheat flour are served with a sweet-spicy sauce.

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Developed by Marcy Gaston

Pretzel Bites

  • 1½ cups warm water
  • 1 tablespoon honey
  • 2 tablespoons unsalted butter, melted
  • 3 tablespoons olive oil
  • 2¼ teaspoons instant dry yeast
  • 3½ to 4 cups whole-wheat flour
  • 2 teaspoons salt
  • 10 to 12 cups water
  • ¾ cup baking soda
  • Sea salt for sprinkling on pretzels

Egg Wash

  • 1 egg, plus 1 tablespoon water mixed together

Asian-Style Honey Mustard Dipping Sauce

  • ¼ cup Dijon mustard
  • ¼ cup honey
  • 1 tablespoon soy sauce
  • 1 teaspoon garlic chili sauce


  1. To make pretzel bites, combine 1½ cups warm water, honey, melted butter, olive oil and dry yeast in a mixing bowl. Add 3½ cups whole-wheat flour and salt. Mix until a ball starts to form. If using a stand mixer, attach the dough hook and knead for 5 to 6 minutes.
  2. If kneading by hand, place the dough on a lightly floured surface and knead for 6 to 8 minutes. In either case, add the remaining ½ cup flour as needed to prevent dough from sticking. The dough should be soft but not sticky. Place dough in a lightly greased bowl and cover with plastic wrap.
  3. Allow to rise in a warm spot for 1 hour. Preheat oven to 450°F. About 5 minutes before the dough is done rising, heat 10 to 12 cups of water to near boiling and sprinkle in baking soda. Reduce heat to medium-high. Line a baking sheet with parchment paper and place near the stove.
  4. Remove dough from the bowl and knead lightly to push out any air bubbles. Cut dough into 4 pieces. On a dry counter (do not flour the counter), roll each piece of dough into a rope; cut ropes into 1-inch pieces. Working in batches of 10 to 15 pieces, drop dough into the hot soda water and cook for 30 seconds. Remove with a slotted spoon and place on the baking sheet.
  5. Brush pretzels with egg wash, sprinkle with sea salt and bake for 10 to 12 minutes. Remove from oven, let cool slightly and serve with dipping sauce. Serves 12.
  6. To prepare Asian-Style Honey Mustard Dipping Sauce, whisk together Dijon mustard, honey, soy sauce and garlic chili sauce in a small bowl. Refrigerate until ready to use (can be made a day ahead).

Nutrition Information

Serving size: 5 pretzel bites, 2 ounces dipping sauce

Calories: 207; Total fat: 7g; Saturated fat: 2g; Cholesterol: 21mg; Sodium: 607mg; Carbohydrate: 33g; Fiber: 4g; Sugars: 7g; Protein: 6g; Potassium: N/A; Phosphorus: N/A

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Marcy Gaston
Marcy Gaston, MS, RD, LN, is Assistant Teaching Professor of Hospitality Management at Montana State University in Bozeman. She blogs at cookingsustainably.com. Follow her on Twitter and Instagram.