Three Ingredient Pretzel Buns – Skyterra Recipe

This family and kid-friendly recipe for High Protein Pretzel Buns is from Skyterra Wellness Retreat in North Carolina.   This bun has more protein than a traditional dough recipe, no yeast is required, and it’s quick to prepare.

Three Ingredient High Protein Pretzel Buns

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Prep Time: 15 minutes minutes

Cook Time: 20 minutes minutes

Total Time: 35 minutes minutes

Course: Appetizers and Snacks, Baked Goods, Breakfast

Cuisine: Healthy Spa Cuisine

Keyword: Pretzels, Skyterra

Servings: 4

Calories: 150kcal

Courtesy Of: Skyterra Weight Loss Spa

More protein than a traditional dough recipe, no yeast required, quick to prepare.

Ingredients

• ▢ 1 cup plain non-fat Greek yogurt , plain, 0% fat
• ▢ 1 cup self-rising flour
• ▢ ¼ cup self-rising flour , set aside to help with kneading/working the dough
• ▢ 1 egg

Instructions

Basic Recipe

• Preheat oven to 325 degrees.
• In a bowl, combine the yogurt and 1 cup of self-rising flour and mix until it just starts to form a dough.
• Pour dough out onto a lightly flour dusted surface and knead for 5-7 minutes, until it is just smooth and the dough springs back when you lightly press it.
• Divide the dough in quarters and use for purpose of your desire.

Variations

• Pizza Dough: Work with the dough and stretch it out into an 8-inch circle. Place on a pizza pan and top with sauce and toppings of choice. Place in oven and bake for 15-20 minutes or until crust is golden and crispy.
• Burger Buns: Roll the divided dough into circles, lightly press down, and place on cook trays. Brush with an egg wash. (Top with any topping of choosing ex: Poppy Seeds, spices, or sesame seeds). Bake in oven for 15-20 minutes or until golden brown.
• Pub Pretzels: Roll the dough into 12-14 inch ropes and shape into pretzels. Brush with egg wash and top with large grain sea salt. Bake in oven for 20 minutes or until golden brown.

Video

Spa Index Kitchen Notes

At Spa Index, we're firmly in the camp that "it doesn't taste like pretzels without the baking soda or lye bath." Without it, it's just "pretzel shaped bread."

But, many think it's a tricky process. It really isn't. For a quick way to add this traditional flavor, you can boil together 8 cups water with 2/3 cup baking soda, and, after you've shaped each bun, quickly dip in this solution, shake it gently, and NOW proceed with the rest of the directions (egg wash, salt, toppings, etc).

Tried this recipe?Mention or tag @SpaIndex so we can share!

Nutrition

Serving: 1 Bun | Calories: 150 kcal (8%) | Carbohydrates: 30 g (10%) | Protein: 8 g (16%) | Sodium: 460 mg (20%) | Fiber: 1 g (4%)

Skyterra Wellness Retreat near Lake Toxaway, in the Blue Ridge Mountains of western North Carolina.  Skyterra offers an all-inclusive weight loss and fitness program in this beautiful mountain and lake setting. Guests explore sustainable foundations of good health, sound nutrition, and mindful well-being, and enjoy daily fitness, outdoor adventures, water sports, farm-to-fork cuisine, massage, educational classes, and more.

Executive Chef  Erica Lee Reynolds, in partnership with Lindsay Ford, RD, MS, ACSM, and the rest of the Skyterra culinary team deliver visually stunning, flavorful meals that offer optimum and complete nutrition – regardless of the type of diet a guest may be following. Vegan? Paleo? Vegetarian? Low-salt? Kosher? In the Skyterra culinary center, you won’t just be appeased. Your special diet will be embraced and celebrated, and you will walk away inspired to explore it further.   All meals are crafted from the best organic ingredients, with most of the items coming from local farms and purveyors. When it comes to sourcing meat and produce, the team builds on relationships with nearby farmers that have been doing things the right way for a long time.