Soft pretzel bites are one of my favorite game day foods, and now that football season is in full swing, I wanted to create a healthier version that I could eat with abandon. These are made with a few simple ingredients, are better for you, and higher in protein thanks to Greek yogurt. The best part? They’re air-fried, which means you get that perfect golden brown exterior and soft, chewy interior. Serve these with honey mustard, cheese sauce, or whatever dipping sauce makes your heart happy. Trust me, these are going to become your new go-to game day snack!
Making Air Fryer Healthy Soft Pretzel Bites
These pretzel bites are surprisingly easy to make, which is exactly what you want when you’re prepping for game day or hosting friends. The secret ingredient here is Greek yogurt, which not only adds protein but also creates the most amazing soft, chewy texture that rivals any mall pretzel you’ve ever had.
Start by combining your dry ingredients – flour, baking powder, and salt – in a bowl. Make sure to sift them together or mix really well so everything is evenly distributed. Then you’ll add the Greek yogurt and mix until you have a solid dough ball. I like to use nonfat plain Greek yogurt, but you can use whatever you have on hand. The dough might seem a little sticky at first, but just keep mixing and scraping the sides of the bowl – it’ll come together, I promise!
Once your dough is ready, flour a clean work surface and cut the dough ball into four equal parts. Using floured hands (this is key to prevent sticking!), roll each part into a thick rope that’s approximately 6 inches long. Then use a sharp knife or bench scraper to cut each rope into 7-8 pieces. You should end up with around 30 pretzel bites total.
Here’s where the magic happens – the baking soda bath. Mix baking soda into water, stir until dissolved, and bring it to a rolling boil. This step is what gives pretzels that signature pretzel flavor and beautiful dark golden color. Boil the pretzel bites for about 15 seconds, then immediately place them on a prepared air fryer pan. I always use a parchment paper liner to prevent sticking and make cleanup super easy. Right after you place them on the pan, sprinkle them generously with coarse sea salt or pretzel salt – don’t skip this step because it adds so much flavor!
Air fry at 400°F for 12 minutes, until they’re dark golden brown. The air fryer gives them that perfect crispy exterior while keeping the inside soft and pillowy. Serve these warm with your favorite dipping sauce – I’m partial to honey mustard, but cheese sauce, spicy mustard, or even some Ranch would be amazing. These are best enjoyed fresh, but you can store leftovers in an airtight container for up to 2 days and reheat them in the air fryer for a few minutes to bring back that fresh-baked texture.
More Game Day Recipe Ideas
Looking for more healthy game day snacks? Try my Healthy Pizza Pinwheels for another crowd-pleasing appetizer, whip up some Healthy Buffalo Chicken Egg Rolls for a spicy kick, or serve these pretzel bites alongside my High Protein French Onion Dip for the ultimate game day spread!
Air Fryer Healthy Soft Pretzel Bites
Equipment
- Mixing Bowl
- Air Fryer
- Large pot
- Parchment paper liner
Ingredients
- 1 cup flour
- 1.5 tsp baking powder
- 1/4 tsp salt
- ¾ cup to 1 cup nonfat plain Greek yogurt
- 6 cups water
- 1/3 cup baking soda
- Coarse sea salt/pretzel salt
- Optional: honey mustard, cheese sauce, or your favorite dipping sauce
Instructions
- Combine flour, baking powder, and salt in a bowl and sift together or mix well.
- Add Greek yogurt and mix until you have a solid dough ball, being sure to scrape the sides as you go.
- Flour a clean work surface and cut your dough ball into 4 equal parts.
- Using floured hands, roll each part into a thick rope that’s approximately 6 inches long. Cut each rope into 7-8 pieces with a sharp knife or bench scraper.
- Mix baking soda into water, stir until dissolved, and bring to a rolling boil. Boil the pretzel bites for about 15 seconds, then place on a prepared air fryer pan (I use a parchment paper liner), and immediately sprinkle with pretzel salt.
- Air fry at 400°F for 12 minutes, until dark golden brown. Serve with your favorite dipping sauce (I like these with honey mustard) and enjoy!
Notes
- Store leftovers in an airtight container for up to 2 days
- Reheat in the air fryer for 2-3 minutes to restore texture
- The baking soda bath is essential for authentic pretzel flavor – don’t skip it!
- You may need anywhere from ¾ to 1 cup of Greek yogurt depending on the consistency of your yogurt
