Recipe Makeover: Strawberry Pretzel Salad *Video*

Steph Wagner

July 1, 2013

Bariatric Dessert: Strawberry Pretzel Salad


A lower calorie version of strawberry pretzel salad using sugar free strawberry gelatin, protein pretzels and Greek yogurt for bariatric friendly dessert

A reduced calorie version of a summer classic dessert

Growing up, this was one of my family’s favorite summertime dishes. Great for cookouts and barbecues….and something I always think of at the Fourth of July. Trouble is, it’s not a healthy dish. Which is deceiving because it’s so light …I mean, if it tastes light it should make us light, right??

To cut down on the fat and sugar of my beloved dessert, I used a product I knew very well from years of selling them in bariatric surgery clinics – protein pretzels! You cannot buy these in stores but you can get them online.

Purchase Pretzels on Bariatric Food Source

Full disclosure: Bariatric Source provided me compensation to link this post after I created this recipe. The support of this product is long-standing and is my own opinion. 

You may wonder if it’s worth it to buy specialty pretzels for this recipe. It’s my opinion that it IS worth it because pretzels are a dangerous food for me to have in the house. I would prefer to have a dessert like this that I can not only feel good about at the time that I’m eating it, but I also don’t have extra high carb ingredients lurking around.

I have also used these pretzels to create Protein Pretzel Coated Chicken Nuggets!

A traditional strawberry pretzel salad can have up to 500 calories in a serving with 70 grams of carbs, 25 grams of fat and 5 grams of protein. No wonder I loved this growing up!

This bariatric version cuts the nutrition down to an estimated 140 calories, 12 grams protein, 12 grams carbohydrate and 3.5 grams fat. Note: this recipe makes 2 servings.

To cut the carbs I used the protein pretzels instead of traditional pretzels. I also used Stevia natural sweetener and butter spray for the crust, instead of sugar and butter. For the creamy center I used plain Greek yogurt and light whipped topping. For the gelatin I used a sugar-free strawberry and skipped the frozen strawberries.

See the full recipe below.

You might also enjoy this old cooking video when I first created this recipe! While the recipe has not change, the information on how to purchase is out of date.

A lower calorie version of strawberry pretzel salad using sugar free strawberry gelatin, protein pretzels and Greek yogurt for bariatric friendly dessert

Recipe Makeover: Strawberry Pretzel Salad *Video*

Course: Snack
Cuisine: American, No Cook
Prep Time: 20 minutes
Total Time: 3 hours 20 minutes
Servings: 2 servings
Calories: 140kcal
Author: Steph Wagner
Bariatric friendly version of the classic strawberry pretzel salad saving on carbs but using protein pretzels, Greek yogurt and sugar free gelatin.
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  • 1 bag protein pretzels available on
  • butter spray
  • 2 tbsp Stevia all natural sweetener


  • 1 cup 0% fat, plain Greek yogurt
  • 2 tbsp Stevia
  • 1 cup light whipped topping thawed
  • 1 box sugar free strawberry gelatin


  • Heat oven to 350 F.
  • Crush pretzels inside the bag. Pour into a small oven save dish (approximately 4 inches in diameter if available). Add 2 tbsp stevia and stir to incorporate with crushed pretzel. Spray pretzels with butter spray approximately 5 times or until it looks lightly coated.
  • Move to heated oven for 8 minutes. Remove and let cool until ready. *If you'd like a prettier presentation, move crust to the dish you'd like to use for serving.
  • Meanwhile prepare gelatin per package instructions. Leave in refrigerator until thickened but not set. Approximately one hour.
  • While gelatin sets, mix together Greek yogurt with 2 tbsp Stevia sweetener. Fold in light whipped topping. Refrigerate until ready to use.
  • Once crust is cooled, add Greek yogurt layer. You will have leftover yogurt mixture. When gelatin is thick enough you feel you can pour it over the yogurt without it seeping to the bottom, add the top layer. Move back to refrigerator and allow it to set another 3-4 hours.


Serving: 3oz | Calories: 140kcal | Carbohydrates: 12g | Protein: 12g | Fat: 3.5g | Saturated Fat: 1g | Trans Fat: 1g | Cholesterol: 11mg | Sodium: 267mg | Potassium: 185mg | Fiber: 1g | Sugar: 46g | Vitamin A: 70IU | Calcium: 152mg | Iron: 1mg
Nutrition Facts
Recipe Makeover: Strawberry Pretzel Salad *Video*
Amount Per Serving (3 oz)
Calories 140 Calories from Fat 32
% Daily Value*
Fat 3.5g5%
Saturated Fat 1g6%
Trans Fat 1g
Cholesterol 11mg4%
Sodium 267mg12%
Potassium 185mg5%
Carbohydrates 12g4%
Fiber 1g4%
Sugar 46g51%
Protein 12g24%
Vitamin A 70IU1%
Calcium 152mg15%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

4 thoughts on “Recipe Makeover: Strawberry Pretzel Salad *Video*”

  1. Educational videos!!! I want to lear about nutrients and vitamins, Why certain veggies and herbs are good for you. Why water is good for you. What sports drinks have to offer/not offer… I don’t know, things like that.

  2. Oh, wait… That comment was meant for the “What kind of videos…” post. sorry! :D

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