London Pretzel Zwift Recipe: Ride Fuel

The London Pretzel Zwift is a savory, soft pretzel-inspired bread roll designed to be a practical and tasty fuel for indoor cycling sessions. It combines the chewy texture and salty crust of a traditional pretzel with a convenient roll shape that’s easy to eat mid-ride. This recipe works because it uses a simple, no-fuss dough that bakes quickly, giving you a portable, carb-rich snack that satisfies both your energy needs and your taste buds.

Ingredients

1 cup (240 ml) warm water (110°F / 43°C)
2 teaspoons (8 g) active dry yeast
1 tablespoon (15 g) brown sugar
2 ½ cups (320 g) all-purpose flour, plus more for dusting
1 teaspoon (5 g) salt
2 tablespoons (28 g) unsalted butter, melted
8 cups (1.9 L) water (for boiling)
½ cup (120 g) baking soda
1 large egg, beaten (for egg wash)
Coarse sea salt, for sprinkling

Instructions

In a small bowl, combine the warm water, yeast, and brown sugar. Let sit for 5–10 minutes until frothy.
In a large mixing bowl, whisk together the flour and salt. Add the yeast mixture and melted butter. Stir until a shaggy dough forms.
Turn the dough out onto a lightly floured surface and knead for 6–8 minutes, until smooth and elastic. (Alternatively, use a stand mixer with a dough hook on medium speed for 5 minutes.)
Place the dough in a lightly oiled bowl, cover with a damp cloth, and let rise in a warm spot for 45 minutes, or until doubled in size.
Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper.
Punch down the dough and divide it into 4 equal pieces. Roll each piece into a rope about 12 inches (30 cm) long. Shape each rope into a pretzel shape (loop the ends and cross them over, then press onto the bottom) or simply form round rolls if you prefer a simpler shape.
In a large pot, bring the 8 cups of water to a boil. Carefully add the baking soda (it will foam up). Reduce to a gentle simmer.
Boil each pretzel for 30 seconds per side. Remove with a slotted spoon and place on the prepared baking sheet.
Brush each pretzel with the beaten egg and sprinkle generously with coarse sea salt.
Bake for 15–18 minutes, until deep golden brown. For food safety, if you are making these with any meat filling (not in this recipe), ensure the filling reaches 165°F (74°C) as per USDA FSIS guidelines. For this plain pretzel, a thermometer is not needed, but the internal temperature of the dough should be at least 190°F (88°C) to ensure it is fully baked.
Let cool on a wire rack for 5 minutes before serving.

Tips

Substitutions: Use bread flour instead of all-purpose for a chewier texture. For a dairy-free version, substitute the butter with coconut oil or olive oil.
Don’t skip the boiling: The baking soda bath is what gives pretzels their signature chewy crust and distinctive flavor. Boiling for too long makes them tough; 30 seconds per side is the sweet spot.
Common mistake: If your dough doesn’t rise, your yeast may be expired or your water too hot (over 120°F / 49°C kills yeast). Always check the temperature.
Make ahead: You can shape the pretzels, boil them, and then refrigerate them on the baking sheet for up to 24 hours before baking. Just add 2–3 minutes to the baking time.

Serving Suggestions

Serve these pretzels warm with a side of mustard (classic yellow or spicy brown) for dipping. They also pair well with a bowl of tomato soup or a green salad for a light meal. For a Zwift ride, pack them in a small baggie and eat them during a break or at the end of your session.

Variations

Sweet Pretzels: Omit the coarse salt and instead brush with melted butter and sprinkle with cinnamon sugar after baking.
Garlic Parmesan: After baking, brush with garlic butter and sprinkle with grated Parmesan cheese.
Whole Wheat: Replace half of the all-purpose flour with whole wheat flour for a nuttier flavor and more fiber.
Stuffed Pretzels: Before shaping, flatten each piece of dough and place a small cube of cheese or a spoonful of cooked, seasoned ground meat (ensure it reaches 160°F / 71°C as per USDA FSIS) in the center, then seal and shape.

Storage and Reheating

Store leftover pretzels in an airtight container at room temperature for up to 2 days. For longer storage, wrap them tightly in plastic wrap and freeze for up to 3 months. To reheat, place them in a 350°F (175°C) oven for 5–8 minutes, or microwave for 20–30 seconds if you prefer a softer texture. If frozen, thaw in the refrigerator overnight before reheating.

Frequently Asked Questions

Can I use instant yeast instead of active dry? Yes, you can substitute instant yeast 1:1. You don’t need to dissolve it in water first; just mix it directly with the flour.

Why do my pretzels taste bitter? This usually happens if you don’t stir the baking soda completely into the water, or if you use too much. Make sure the baking soda is fully dissolved before boiling.

Can I skip the boiling step? You can, but the result will be a soft bread roll, not a pretzel. The boiling step is essential for the chewy texture and shiny crust.

How do I know when they’re done baking? The pretzels should be deep golden brown and sound hollow when tapped on the bottom. If you have an instant-read thermometer, the internal temperature should be around 190°F (88°C).

Can I make these gluten-free? You can try a 1:1 gluten-free flour blend, but the texture will be more cake-like and less chewy. You may also need to adjust the liquid amount.

What if I don’t have coarse sea salt? Regular table salt works, but use it sparingly as it’s much finer and saltier. You can also use pretzel salt if you have it.

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Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes

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