Healthy Pretzel Dog Bites: Low Calorie, High Protein, and Low Carb Snack

Healthy Pretzel Dog Bites: Low Calorie, High Protein, and Low Carb Snack

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After the popularity of my cheeseburger bites recipe, I wanted to take the other summer cookout staple—hot dogs—for a spin. If you’re a hot dog enthusiast, I’m sure you appreciate a good pretzel bun. There’s just something about the salty, crunchy texture that compliments the hot dog so well. So, I had to go with pretzels for the bun in these pretzel dog bites.

I say bun loosely since these pretzel dog bites only have 2 servings of pretzels in the entire recipe. Similar to the cheeseburger bites recipe, which only uses 1/2 cup of breadcrumbs, this gives them just enough texture and crunch while keeping carbs and calories low. Seriously, you’ll never know they’re nearly carb-free when eating them.

Healthy Pretzel Dog Bites Ingredients

This recipe is super simple, with only five core ingredients. So I’ll just briefly touch on a few modifications before you get to the recipe.

The biggest modification is the type of hot dog or sausage you use. You can see below that I used Johnsonville’s Turkey Cheddar Smoked Sausage. I love these things, but it was truly a default decision. My grocery store normally has chicken sausage that’s a bit lower in fat than these but either moved them or stopped carrying them.

Either way, you can use any type of hot dog or sausage you want. For comparison’s sake, the macros of the sausages I used are 120 calories, 10g of protein, 4g of carbs, and 6g of fat.

Outside of the dogs you use, you can always swap full-fat cheddar for fat-free, which the recipe calls for. I’ve included the macros for both in the recipe notes and below.

  • Per pretzel dog bite (makes 24): 54 Calories | 5.2P | 3.4C | 2.2F
  • Per pretzel dog bite with full-fat cheddar: 59 Calories | 5P | 3.3C | 2.9F

The only other note I have would be your condiments. I prefer mustard over ketchup when it comes to hot dogs, so I used more mustard. If you check out the cheeseburger bites, you’ll see I used twice the amount of ketchup. Feel free to tweak these as you see fit. I included a note in the recipe about adding things like relish or other condiments. You have some room to play with without overflowing the muffin tin.

By the way, this is the muffin tin I use since the question comes up often. 

A 5-ingredient recipe for 54-calorie pretzel dog bites with 5 grams of protein and only 3 grams of carbs per bite. You won't believe the amount of crunch in this low carb snack.
5 from 2 votes
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Healthy Pretzel Dog Bites

Lower calorie, lower carb pretzel dog poppers that are perfect for any get together or make-ahead snacks. 

Course Appetizer, Snack
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 24 pretzel dog bites
Calories 54 kcal
Author Mason Woodruff

Ingredients

  • 1 package (13.5 oz) Turkey Cheddar Sausages or your choice of hot dogs/sausage
  • 1/2 C (56g) Shredded Parmesan
  • 1/2 C (56g) Fat-Free Shredded Cheddar Cheese
  • 2 oz (56g or about 40 pretzels) Mini Pretzels crushed or blended in a food processor
  • 3/4 C (184g) Liquid Egg Whites or 4 whole egg whites
  • 3 Tbsp (45g) Mustard
  • 2 Tbsp (34g) Reduced Sugar Ketchup

Instructions

  1. Preheat oven to 400 degrees F and spray a 24-muffin tin with nonstick cooking spray. 

  2. Slice hot dogs or sausages once vertically and ten times horizontally. (See image.) If you'd like smaller pieces in your bites, feel free to slice them smaller. 

  3. Heat a large skillet over medium-high heat. Using nonstick cooking spray, pan sear the hot dog/sausage slices (maybe 4-5 minutes, stirring often.) 

  4. While your hot dogs are in the skillet, mix all ingredients in a large bowl. If you'd like to add more ketchup, reduce the mustard, or add something like relish, feel free. As is, you could get away with adding ~100 grams of additional ingredients without overflow in the muffin tin. 

  5. Once you've mixed all ingredients and allowed the hot dogs to briefly cool, add them to the mixture and stir well. 

  6. Using a spoon, transfer the hot dog mixture to the muffin tin. Do your best to portion the hot dogs equally but don't sweat perfection. Wipe any excess off the top of the muffin tin. 

  7. Bake for 20 minutes or until the tops are golden brown. Depending on the type of hot dogs or sausage you use, you may have a bit of excess grease during baking. Be sure to keep an eye to avoid any overflow in the oven.

  8. After the pretzel dog bites have cooled a few minutes, transfer them to a cooling rack or plate. 

Recipe Notes

  • Per pretzel dog bite (makes 24): 54 Calories | 5.2P | 3.4C | 2.2F 
  • Per pretzel dog bite with full-fat cheddar: 59 Calories | 5P | 3.3C | 2.9F 
  • I've calculated the mustard with 5 calories per teaspoon or 45 calories for all 3 tablespoons since the label is likely rounded down to 0. Not a big deal either way. 
Nutrition Facts
Healthy Pretzel Dog Bites
Amount Per Serving
Calories 54
* Percent Daily Values are based on a 2000 calorie diet.

high protein cauliflower tater tots with chili and cheese

Looking for more snack ideas? Check out my high protein cauliflower tots (pictured above) next.

If you give these pretzel dog bites a shot or make any of my recipes, I love sharing recipe remixes on Instagram. Be sure to tag me in your creations!

And hey, if there’s any chance you’re in the market for high protein chocolate recipes, you’ll love my free cookbook for chocolate lovers. You can check it out here or enter your info below to download a copy.

high protein cookbook for chocolate lovers

A 5-ingredient recipe for 54-calorie pretzel dog bites with 5 grams of protein and only 3 grams of carbs per bite. You won't believe the amount of crunch in this low carb snack.



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