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Where Did Pretzels Originate From?
The ancestry of the soft pretzel can be found dating back to 610 AD. An Italian monk was recorded to have made a tasty, twisted dough incentive for little children learning their prayers, and calling it a “Pretiola“. However, the soft pretzel is more commonly thought to have come from southern Germany, where it began raising popularity around 1200 AD and it’s traditional twisted shape began to form in bakeries.
In the Catholic Church, the three intertwined holes in the soft pretzel were thought to represent a reminder for the Holy Trinity. Soft pretzels were made during Lent that only consisted of: flour, water and salt, because catholics could not eat any eggs, dairy or lard at Lent. At Easter, (in some areas of Europe) soft pretzels were hidden and found instead of an Easter egg hunt.
Today, the soft pretzel is thought of as a good luck symbol, and also a “tying the knot” symbol used at weddings.
What is Sourdough?
Sourdough is made using a fermented mixture of flour and water, called the “starter”, and mixed with more water, flour, and usually salt. The dough naturally rises as it ferments during resting stages. There is a lower amount of gluten in sourdough baking, which is why the dough needs to be “stretched” multiple times to help it expand and become fluffy.
Is Sourdough Good For You?
Sourdough is easier to digest than other traditional yeasted baking. The fermenting that takes place while making sourdough baking produces amino acids, which in turn produces enzymes that help to break down proteins and lower the overall gluten levels in the sourdough products (making it easier to digest).
Whole grain sourdough products have a lower glycemic index than other types of bread, (specifically white flour baking) that have been processed and are packed full of preservatives. This means that sourdough baking has less of a glycemic spike, and more of a gradual release on the glycemic scale, making it a healthier option for those struggling with balancing blood sugar levels.
Sourdough breads and baked goods contain higher levels of protein, fibre and nutrients than most traditional yeasted baking.
- Sourdough baking still contains many of the natural nutrients that are processed out of the majority of other kinds of breads and baked goods.
- Sourdough contains lower levels of phytate, which helps your body to absorb the nutrients easier than other breads.
- Whole grain sourdough is considered a high-fiber food, which feeds the good bacteria in your gut and digestive system.
- Common vitamins and minerals found in sourdough baking: Calcium, Iron, Manganese, B1-B6, B12, Potassium, Magnesium, Folate, Niacin, Zinc, Thiamin, Riboflavin, Selenium, Phosphorus, and Vitamin E.
Looking for more info on managing and growing your Sourdough Starter?
Click HERE and scroll down to see the section for Sourdough Starter.
Creative Soft Pretzel Ideas:
Use this one basic recipe to make many more kinds of pretzels! Just add the extra ingredients right before shaping and twisting into pretzels. I’ll post more pretzel recipes when I can, but until then have fun experimenting and trying some of these out!
- Plain Soft Pretzels
- Cheesy Pretzels
- Blueberry Pretzels
- Cinnamon Pretzels
- Cranberry Pretzels
- Chocolate Pretzels
- Poppy-seed Pretzels
- Sesame Seed Pretzels
- Apple Cinnamon Pretzels
- Gingerbread Pretzels
- Cinnamon Raisin Pretzels
How to Make Cinnamon Raisin Sourdough Pretzels:
Supplies Needed:
- Mixing bowl & spoon
- Measuring cups
- Teaspoon & tablespoon
- Beeswax cover or plastic wrap
- 2 baking sheets
- Parchment paper
- Whisk
- Tea towels
- Large pot
- Slotted spoon
- Egg Brush
Ingredients:
Dough
- 1/3 cup active sourdough starter (*New to Sourdough? Click HERE for more “starter” information)
- 1 + 1/2 cups water
- 2 Tablespoons honey
- 1 3/4 teaspoon sea salt, finely ground
- 4 cups all purpose flour
- 1 cup raisins, sultana raisins are nice with this recipe (add later, after bulk fermenting)
- 1-2 Tablespoons ground cinnamon (add later)
Water Bath
- 6 cups water
- 2 tablespoons baking soda
- 1 tablespoon sugar
Egg wash
- 1 egg
- Sea Salt for sprinkling (optional)
Directions:
1. Mix your active sourdough starter with the water and honey. Mix the sea salt and flour together and add to the wet mixture. Mix all together well.
2. Cover with a beeswax food cover or a towel and plate over bowl and let rest overnight or for 8-10 hours. Dough will be moist and spongy and will have doubled in size.
3. Add raisins and cinnamon and knead dough on floured surface for 2 minutes until it is a soft dough ball. Form it into a “log” and divide and cut into 12 pieces.
4. Roll out a dough piece with your hands until it resembles a long string. (Make sure to not use too much flour, it is good to keep it slightly sticky.) Shape dough “string” into the letter “U”, then take the end pieces and double twist them. Lastly, take the end pieces and fold them down (See pictures above for reference). Pinch the ends into the pretzel body (this is why you want the dough to not be too dry).
5. Place on parchment-covered baking sheet and cover with a tea towel. Let rest for 1 hour. (Note that at this stage they will expand and puff up, so thinner is good prior to resting. You can always gently stretch them before putting in the water bath too.)
6. Preheat oven to 425 degrees Fahrenheit.
7. Boil 6 cups of water in a large pot and add baking soda and sugar. When it is a rolling boil, add 3-4 pretzels gently with a large slotted spoon.
8. Set the timer for 30 seconds, then turn them over for another 30 seconds on the other side. Transfer them back to the baking sheet.
9. When all the pretzels are back on the baking sheets, whisk up an egg and paint the pretzels with a cooking brush. Sprinkle the tops with some sea salt if desired.
10. Bake pretzels on middle rack in oven for 14-16 minutes or until golden brown on top and bottom. Let cool on baking sheets or rest at least 10 minutes before biting into. Enjoy!
11. Store at room temperature for 5 days in an airtight container, or freeze for up to three months in a freezer bag. Thaw in fridge then warm in the oven to freshen them up.
Made this Recipe?
I’d LOVE to see your results!! Feel free to post to your social media account and tag Northbird using one of the links below or post in the comments!
Other Tasty Sourdough Recipes to Check Out!
Hi, I’m Jessie!
I’m a Wife and Homeschooling Mom living in a remote town in Northern Ontario, Canada. I love making wholesome meals for my family from scratch, homeschooling our girls and learning more about natural living.
Read more about my story HERE.
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Cinnamon Raisin Sourdough Pretzels
Delicious Raisin Cinnamon Pretzel Recipe made with Sourdough (This is my oldest daughter's favourite and a rare occasion that she eats raisins!) Mix...Ferment...Boil...Bake...Eat!
Jessica Burman © 2025 The Northbird Blog. http://www.thenorthbirdblog.com
Supplies Needed:
Ingredients: Dough
Directions:
- Mix your active sourdough starter with the water and honey. Mix the sea salt and flour together and add to the wet mixture. Mix all together well.
- Cover with a beeswax food cover or a towel and plate over bowl and let rest overnight or for 8-10 hours. Dough will be moist and spongy and will have doubled in size.
- Add raisins and cinnamon and knead dough on floured surface for 2 minutes until it is a soft ball. Form it into a “log” and divide and cut into 12 pieces.
- Roll out a dough piece with your hands until it resembles a long string. (Make sure to not use too much flour, it is good to keep it slightly sticky.) Shape dough “string” into the letter “U”, then take the end pieces and double twist them. Lastly, take the end pieces and fold them down (See pictures above for reference). Pinch the ends into the pretzel body (this is why you want the dough to not be too dry).
- Place on parchment-covered baking sheet and cover with a tea towel. Let rest for 1 hour. (Note that at this stage they will expand and puff up, so thinner is good prior to resting. You can always gently stretch them before putting in the water bath too.)
- Preheat oven to 425 degrees fahrenheit.
- Boil 6 cups of water in a large pot and add baking soda and sugar. When it is a rolling boil, add 3-4 pretzels gently with a large slotted spoon.
- Set the timer for 30 seconds, then turn them over for another 30 seconds on the other side. Transfer them back to the baking sheet.
- When all the pretzels are back on the baking sheets, whisk up an egg and paint the pretzels with a cooking brush. Sprinkle the tops with some sea salt if desired.
- Bake pretzels on middle rack in oven for 14-16 minutes or until golden brown on top and bottom. Let cool on baking sheets or rest at least 10 minutes before biting into!
- Store at room temperature for 5 days in an airtight container, or freeze for up to three months in a freezer bag. Thaw in fridge then warm in the oven to freshen them up.
Nutrition
Per 1 Pretzel: 172 calories; 1 g fat; 39.4 g carbohydrates;
3.9 g protein;
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