This gluten free pretzels recipe is sure to become a fast favorite! Easier to make than you’d expect, yeast free and can easily be made dairy free, you’ll be enjoying this tasty snack with family and friends on the regular.
When you’re following a gluten free diet, finding snacks that not only satisfy cravings but are super delicious can sometimes feel like the ultimate challenge. But not to worry, I’ve got you covered with this gluten free pretzels recipe that you can customize to your personal taste any way you like by making them into pretzel bites or having sweet + savory dipping sauces at the ready!
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Gluten Free Soft Pretzels Tips + Tricks
Gather Your Ingredients
This gluten free pretzels recipe uses ingredients like grain free flours, coconut oil and eggs. It’s yeast free so there’s no down time while you wait for the dough to rise.
Here is everything you will need to make gluten free soft pretzels:
- Cassava Flour: I tested this recipe with a variety of cassava flours and the brand that worked best was Otto’s. I do not recommend trying this recipe with any other brand of cassava flour.
- Tapioca Flour
- Eggs: You will need eggs for the pretzel dough as well as the egg wash before baking
- Grass Fed Butter: You may use lactose free butter or vegan butter like Miyokos Creamery if you have a lactose intolerance
- Coconut Oil
- Almond Milk: I prefer to use Ripple Almond Milk in these gluten free pretzels but you can use your favorite milk of choice
- Baking Powder
- Baking Soda: for the pretzel bath
- Pretzel Salt: for sprinkling on the gluten free pretzels before baking
Prepare the Baking Soda Bath
Prior to preparing the dough, bring 8 cups of water to a boil on the stove top. Add 2/3 cups of baking soda to a small bowl, but do NOT add to the water until just before you are ready to add the pretzels to the water bath.
Choose Your Toppings for the Gluten Free Soft Pretzels
You can keep this recipe classic by sprinkling the pretzels with coarse pretzel salt or you can get fancy with your flavors! Try adding a cinnamon + sugar mixture if you have a sweet tooth or adding sesame seeds in with the salt. You can also brush the gluten free soft pretzels with garlic infused olive oil and top with poppy seeds, sesame seeds, salt and chives for a low FODMAP twist on an everything pretzel!
Gluten Free Soft Pretzels Frequently Asked Questions
What happens if the dough too sticky?
Simply add more tapioca flour and cassava flour 2 tbsp of each at a time until consistency becomes doughy, similar to pizza dough. You will know it is right when it is no longer sticking to your fingers when you are shaping it.
How Do I Shape the Pretzels?
Once you’ve cut the dough into 6 equal slices, as shown in the image below, you’ll simply roll each slide with your hands into about a 8-10″ rope. Then, take either end of the rope and form into a “U” shape. Next, you’ll take the right side of the “U” and cross it over to the left and repeat the process with the other side making a pretzel shape. If you’d like the signature twist in the center, simply cross the dough pieces over one another once more before securing them to the base of the pretzel. You can also watch the video at the end of this post if you’re more of a visual learner like me!
How long should I boil the pretzels for?
Unlike gluten free bagels, gluten free soft pretzels need to be boiled in a baking soda bath, but only for 30 seconds max.
Is it necessary to boil the pretzels in a baking soda bath?
It is absolutely necessary! In order to achieve the classic crunchy outside and chewy inside, you will need to make sure you do not skip this step or your gluten free pretzels will be more like bagels.
Is Cassava Flour low FODMAP?
Cassava flour IS low FODMAP in 15g servings, which is about 2 tbsp. Since this recipe using 1.5 cups of cassava flour, that means each pretzel contains 4 tbsp of cassava flour. If you know you are sensitive to cassava root you may want to enjoy half a pretzel at a time or cut the dough into pretzel bites instead. You can learn more about cassava and FODMAPs through this helpful article.
Flavor Tip: Dress up these gluten free soft pretzels with low FODMAP friendly herbs and spices like oregano, thyme, parmesan cheese and garlic infused olive oil for a delicious savory snack. If you love chocolate covered pretzels, try dipping them in a chocolate hazelnut spread or melt some of your favorite chocolate chips and drizzle over top for the sweetest of treats!
How to Store Gluten Free Soft Pretzels
You can store the soft pretzels in three ways, noted below.
- Room Temperature: Pretzels will keep for 2-3 days in an airtight container at room temperature.
- Refrigerator: Pretzels will keep in the fridge in an airtight container up to 4-5 days.
- Freezer: You can freeze your gluten free soft pretzels in a zip top freezer bag up to 1 month.
How to Prepare Gluten Free Soft Pretzels
Whether you have stored your pretzels at room temp, in the fridge or freezer doesn’t matter too much when it comes to preparation. Due to the nature of this recipe being gluten free and grain free, the soft pretzels will harden a bit with time. Not to worry, they easily bounce back to their original freshness if you simply pop them in the microwave.
- Place pretzel in microwave for 15-20 seconds if room temp or out of the fridge, 30 seconds if frozen.
Looking for more low FODMAP snacks or drinks to enjoy with your gluten free soft pretzels? Try some of these fan favorites:
Did you have a chance to make this recipe? If so, please leave me a rating and review below. I always love and appreciate hearing from you!
Gluten Free Soft Pretzels
- 1 Mixing Bowl
- Stand Mixer fitted with bowl and paddle attachment
- Bench Scraper or knife for cutting dough into sections
- large pot for boiling pretzels
- Baking Sheet
- Parchment Paper or Silicone Baking Mat
- Slotted Spoon or Kitchen Spider
- Pastry Brush or spoon
- 1.5 cups cassava flour Otto's works best
- 1 cup tapioca flour
- 1.5 tsp baking powder
- 1 tsp salt
- 4 large eggs plus 1 more for egg wash
- 2 tbsp grass fed butter melted
- 2 tbsp coconut oil melted
- 2 tbsp honey
- 1/2 cup milk
For the Baking Soda Bath
- 8 cups water
- 2/3 cup baking soda
- Pre heat oven to 450F and line a baking sheet with parchment paper or a silicone baking mat.
- In a large pot over medium high heat, bring water to a boil. DO NOT yet add the baking soda.
- In a large mixing bowl, combine cassava flour, tapioca flour, baking powder and salt, whisking gently to combine.
- In the bowl of a stand mixer, fitted with the paddle attachment, beat eggs, milk, honey, melted butter and melted coconut oil together until fully incorporated.
- Slowly add dry ingredients to wet, gently folding together until all dry ingredients have been added. Continue folding until dough begins to form, then gently knead with your hands, forming a dough ball.
- Shape dough ball into a rectangle about 1/2" thick. Cut dough into 6 equal sections.
- Lightly dust your work surface with flour. Take each section of dough and roll into a rope about 8-10" long. Shape the rope into a "U" and carefully cross each end of the "U" down over to the opposite side, creating a pretzel shape. See the video for visual instructions.
- Repeat the process until all sections of dough have been made into a pretzel shape.
- Once all pretzels have been shaped, add the baking soda to the boiling water. Allow it to fizz up (this will happen quickly) and then drop in the first pretzel. Allow pretzel to boil for 30 seconds, then remove using a slotted spoon or kitchen spider and place on baking sheet. Repeat the process with each pretzel until complete.
- Whisk 1 egg in a small bowl and paint the tops of the boiled pretzels with the egg wash using a pastry brush or a spoon. Brush all pretzels with the egg wash and then sprinkle with pretzel salt.
- Bake for 13-15 minutes or until golden brown.