Pretzel Bites with Cheese Sauce (High-Protein)

🥨 Pretzel Bites with Cheese Sauce (High-Protein)

Soft, chewy pretzel bites paired with a creamy, protein-packed cheese sauce — perfect for snacking without wrecking your macros.

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🛒 Ingredients (Makes ~24 bites)

🥨 High-Protein Pretzel Bites

• 1½ cups self-rising flour

• 1 cup plain Greek yogurt (thick, 2% or nonfat)

• 1 scoop (25 g) unflavored whey protein isolate

• 1 egg (for egg wash)

• Coarse salt (for topping)

Baking Soda Bath

• 4 cups water

• 2 tbsp baking soda

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🧀 High-Protein Cheese Sauce

• ¾ cup low-fat milk

• ½ cup reduced-fat shredded cheddar

• 2 tbsp light cream cheese

• ¼ cup blended cottage cheese

• ½ tsp garlic powder

• Salt to taste

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🔥 Instructions

1️⃣ Make the Dough

Mix flour, Greek yogurt, and protein powder until dough forms.
Knead lightly (2–3 minutes). If sticky, dust lightly with flour.

2️⃣ Shape

Roll into ropes and cut into bite-sized pieces.

3️⃣ Baking Soda Bath

Bring water to a gentle boil. Add baking soda.
Dip pretzel bites for 20–30 seconds, then remove.

4️⃣ Bake

Place on lined baking sheet.
Brush with egg wash and sprinkle with coarse salt.
Bake at 400°F (200°C) for 15–18 minutes until golden brown.

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🧀 Cheese Sauce

1. Heat milk over medium-low.

2. Stir in cream cheese and cottage cheese until smooth.

3. Add cheddar and garlic powder. Stir until melted and thick.

4. Adjust salt.

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💪 Nutrition (Approx. Per Serving – 6 bites + sauce)

• Calories: 310

• Protein: 28–32 g

• Carbs: 28 g

• Fat: 9 g

• Fiber: 2 g

(Macros vary based on brands used.)

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🔥 Extra-High Protein Boost (35–40g per serving)

• Add 1 extra scoop whey to dough (may need 1–2 tbsp milk)

• Use ultra-filtered high-protein milk

• Increase cottage cheese in sauce