Warm, soft, and easy to make — these gluten-free pretzels are a tasty snack you can feel good about.
INTRODUCTION
Gluten-Free Soft Pretzels are warm, chewy, and made to be kind to your gut. This recipe uses a gluten free flour blend and simple ingredients to make a healthy version of a classic snack. These pretzels work well for kids, adults, and anyone on a gluten free diet. If you like gluten-free baking, try this gluten-free pumpkin muffins recipe for another easy treat.
These pretzels are a lighter option compared to deep-fried snacks. They are simple to make at home and can be a good choice for people who need to avoid gluten. The dough includes an egg for structure and a small amount of honey and brown sugar, so the sugar is low. You can make them plain or pair them with a high-protein dip for a balanced snack.
WHY YOU WILL LOVE THIS RECIPE
- It is gluten free and made with easy pantry items.
- It makes a healthy version of a favorite snack.
- It is a lighter option than many store-bought pretzels.
- It is great for meal prep — make a batch and freeze extras.
- It can fit into many diets and can be adjusted to be low sugar or diabetic-friendly.
- You can turn it into a high protein meal by serving with Greek yogurt dip or cottage cheese.
These pretzels are a good pick when you want a warm snack that is not heavy. They have less sugar than many packaged treats. With the right side dishes, they make a balanced snack or light lunch.
HOW TO MAKE Gluten-Free Soft Pretzels
Start by mixing the dry and wet ingredients in one bowl. The dough will be sticky but workable. Let it rest and rise so it becomes light. Shape the dough into ropes and twist into pretzel forms. A quick baking soda bath gives the pretzels their shiny crust and classic taste. Bake until golden and serve while warm.
EQUIPMENT NEEDED
- Large mixing bowl
- Whisk or fork
- Measuring cups and spoons
- Wooden spoon or dough hook (stand mixer optional)
- Baking sheet
- Parchment paper
- Large pot for baking soda bath
- Slotted spoon or spider strainer
- Pastry brush
- Cooling rack
Ingredients You’ll Need :
- 3 cups all-purpose gluten-free flour blend with xanthan gum
- 2 tablespoons dark brown sugar
- 2 teaspoons instant yeast
- 1 teaspoon baking powder
- 1 teaspoon salt
- 1 cup warm water (about 100°F)
- 1 large egg (room temperature)
- 1 tablespoon unsalted butter (room temperature; dairy-free butter can be used)
- 2 quarts water (for baking soda bath)
- ¼ cup baking soda
- 1 tablespoon honey
- Coarse sea salt (for sprinkling)
STEP-BY-STEP INSTRUCTIONS :
- In a large mixing bowl, combine gluten-free flour, brown sugar, yeast, baking powder, salt, water, egg, and butter until smooth.
- Cover the dough in an oiled bowl and let it rise for about 1 hour until doubled in size.
- Preheat the oven to 425°F and line a baking sheet with parchment paper.
- Shape the dough into ropes and twist them into pretzel forms.
- Boil pretzels in baking soda bath for 10-15 seconds each before placing on the baking sheet.
- Sprinkle with coarse salt and bake for 15-18 minutes until golden.
These steps are simple and clear. If you want a shinier crust, brush the pretzels with a beaten egg wash before baking. Keep an eye on the oven near the end so they do not burn.
HOW TO SERVE Gluten-Free Soft Pretzels
Serve warm for the best taste. For a healthy snack, portion one pretzel with a protein dip like Greek yogurt mixed with herbs or hummus. You can also cut a pretzel in half and serve with cottage cheese and sliced tomato for a light lunch.
Portion control tip: stick to one medium pretzel per serving if you watch calories or try to eat smaller portions. Pair a pretzel with a side of raw veggies to make the meal feel bigger without many extra calories.
These pretzels can be part of a balanced plate and can work as a good for weight loss snack when paired with protein and vegetables. For more gluten-free snack ideas, try pairing a pretzel with a small batch dessert like the perfect vegan peanut butter cookies in controlled portions.
STORAGE & FREEZING : Gluten-Free Soft Pretzels
- Room temperature: Store cooled pretzels in an airtight container for up to 2 days.
- Refrigerator: Keep in an airtight container for up to 5 days. Reheat in a low oven to revive texture.
- Freezing: Cool fully, then wrap each pretzel in plastic wrap and place in a freezer bag for up to 3 months. Thaw at room temperature and reheat in a 350°F oven for 8–10 minutes.
If you want to save time, freeze shaped, raw pretzels on a baking sheet. Once frozen, move them to a bag. When you want fresh pretzels, boil from frozen and bake as directed. This method is great for meal prep.
SERVING SUGGESTIONS
- High-protein option: Serve with Greek yogurt dip mixed with garlic and herbs for a high protein meal.
- Balanced snack: Pair with carrot sticks and a small apple for fiber and vitamins.
- Heart healthy side: Add a spinach salad with lemon and olive oil for a light, heart healthy plate.
- Sweet treat: Enjoy one small cookie after your pretzel for a controlled dessert.
A small side of protein helps you stay full longer. These serving ideas help keep the snack balanced and lower in empty calories.
VARIATIONS
- Healthier version: Use a whole-grain gluten-free blend if you can find one. Cut the brown sugar by half and use olive oil instead of butter for a lighter option. You can also skip the honey on top to lower sugar further. This makes a more heart healthy and lower-sugar snack.
- High-protein or low-carb version: For a higher protein version, add 1/2 cup chickpea flour or a scoop of neutral whey protein to the dough and reduce the all-purpose blend by the same amount. For a low carb twist, try a recipe using almond flour with psyllium husk and egg whites; baking time will vary. These swaps can make the pretzels more of a high protein meal or lower in carbs for people who need that.
- Air fryer or oven-baked version: You can bake these in an air fryer at 350°F for 8–10 minutes for a crisp outside and soft inside — work in small batches. The oven method above works well for larger batches. The air fryer version is great when you want a quick, energy-saving bake.
These variations let you keep the basic method while making the pretzels fit your health goals.
FAQs
Q: Are these pretzels suitable for people with celiac disease?
A: Yes, if you use a certified gluten free flour blend and check that all ingredients (like baking soda and yeast) are labeled gluten free, these pretzels are safe for people with celiac disease.
Q: Can I make these diabetic-friendly?
A: Yes. To make them more diabetic-friendly, reduce or skip the brown sugar and honey. Pair one pretzel with a protein-rich dip and vegetables to help control blood sugar after eating.
Q: How long do pretzels keep in the freezer?
A: They keep well for up to 3 months in the freezer. Wrap each pretzel tightly to prevent freezer burn and thaw before reheating.
Q: Can I add fiber or protein to make them more filling?
A: Yes. Mix in a tablespoon or two of ground flaxseed or 1/4 cup chickpea flour to add fiber and protein. Serve with a high-protein dip to make a balanced snack.
Q: Are these low calorie?
A: One medium pretzel is moderate in calories. You can make them lower calorie by using less fat and sugar and by controlling portion size. Pair with veggies to make the snack feel larger without many added calories.
MAKE-AHEAD TIPS FOR Gluten-Free Soft Pretzels
- Freeze shaped dough: Shape your pretzels and freeze them on a sheet pan. Once firm, store in bags. When ready, boil and bake from frozen for fresh pretzels in about 20 minutes. This is great for meal prep and saves time on busy days.
- Bake and freeze: Fully bake pretzels, cool, and flash freeze. Reheat in a 350°F oven for 8–10 minutes. Keep a bag in the freezer for quick snacks.
- Prep dips ahead: Make a batch of high-protein dip and store in the fridge for up to 4 days. This makes the pretzels a quick, high protein meal in minutes.
If you like to prep snacks in advance, try baking a tray of pretzels on your prep day and freezing extras. For a sweet note after a meal, serve a small cookie side like the perfect vegan peanut butter cookies in a small portion as a treat.
These gluten-free soft pretzels make a warm, simple snack. With small swaps you can make them a healthier version, a high protein meal, or a low carb treat. They store well and are great for meal prep, so you can enjoy fresh pretzels any day of the week.
Gluten-Free Soft Pretzels
Ingredients
Method
- In a large mixing bowl, combine gluten-free flour, brown sugar, yeast, baking powder, salt, water, egg, and butter until smooth.
- Cover the dough in an oiled bowl and let it rise for about 1 hour until doubled in size.
- Preheat the oven to 425°F and line a baking sheet with parchment paper.
- Shape the dough into ropes and twist them into pretzel forms.
- Boil pretzels in baking soda bath for 10-15 seconds each before placing on the baking sheet.
- Sprinkle with coarse salt and bake for 15-18 minutes until golden.