QUICK SUMMARY
These Gluten-Free Soft Pretzels are soft, fluffy, chewy, perfectly salted, and reminiscent of the warm pretzels you’d find at the shopping mall, only made with better ingredients for your healthy home.
This family-favorite recipe uses smart swaps like gluten-free all-purpose flour, organic coconut sugar, mineral-rich sea salt, and grass-fed organic butter so you can enjoy a fun holiday or gathering recipe without going back to conventional processed foods.
Grains can be part of a biblical health lifestyle when you choose wisely, listen to your body, avoid gluten when medically necessary, and keep treats like this in their proper place: special, joyful, homemade, and shared with the people you love.
My Gluten-Free Soft Pretzels are reminiscent of those you’d find at the shopping mall! They’re soft, fluffy, and perfectly salted. You’d never guess they’re healthy!
My sister Samantha, aka “Sam,” made these for family holidays and gatherings for many years. When we moved to Georgia, I realized I needed to get this recipe and continue serving it during these occasions. This is our adaptation to make it allergy-friendly, and we serve it on many holidays.
When you approach healthy eating with an abundance mindset, you’ll learn there’s nothing you can’t enjoy. You just have to make a few savvy ingredient swaps. These pretzels will be a staple at your table for years to come.
Table of Contents:
The 411 on Grains
Grains are a hot topic, and everyone has a different opinion. Many health enthusiasts suggest eliminating grains from your diet. God created grains, leading me to believe that He intended us to consume them! Here’s some must-know information to help you navigate this area with wisdom.
Here’s the thing: biblical health is not about fear-based eating. It’s about stewardship. We look at what God created, we look at what modern food processing has done, and then we make the wisest choices we can for our families.
Growing Processes Have Evolved
Grains have been consumed since Bible times, but those grains would be unrecognizable to us. The people living at that time had a standard of purity that we don’t have today. There were no pesticides, the air was unpolluted, and there certainly wasn’t the technology to modify food.
Because their harvesting processes were so basic, people could eat grains with fewer health issues. This doesn’t mean that present-day grains are off-limits, but we need to be aware of what we consume.
Application: When possible, choose organic grains and flours, avoid ultra-processed gluten-free junk foods, and keep your pantry stocked with ingredients that support your family’s long-term health goals.
Grains Used to Be Sprouted
Sprouted or soaked grains benefit your body in many ways. Historically, this was a natural occurrence because storage procedures were different. Instead of sealing grains away, they were left in the elements, which caused them to sprout.
These days, sprouted grains aren’t the default option, but you can still find many products, including sprouted bread. Sprouting changes the grain as it germinates, and research shows that sprouted grains can have improved nutrient availability, changes in starch composition, and increased digestibility compared with unsprouted grains (1). Sprouted wheat flour has also been shown to contain less total starch and more resistant starch than control wheat bread, which is one reason sprouted grains are often discussed in low-glycemic eating patterns (2).
This is important: sprouting does not make wheat, barley, rye, or spelt gluten-free. If you have celiac disease or a true wheat allergy, you still need to avoid gluten-containing grains, even when they are sprouted.
Balance is Key
Though we encourage healthy grains, there is such a thing as gluten overload. If you have sensitivities to gluten in the standard American diet (white flour, white rice, etc.), you may be able to enjoy these things in a new way.
You should note that sensitivities are entirely different than life-threatening allergies, which you should always take seriously. Celiac disease is a chronic digestive and immune disorder triggered by gluten, and experts estimate that about 2 million people in the United States have it (3).
If regular rice upsets your stomach, try brown or basmati rice. If white flour is the issue, purchase high-quality gluten-free or spelt flour. Ancient grains such as quinoa and oats are fantastic options as well.
Get creative. Many recipes (including this one!) use healthy flours.
Allergy-Friendly Pretzel Ingredients
These tasty, gluten-free soft pretzels don’t require any fancy ingredients. In fact, if you’ve started implementing the changes we mention in the Essential Oils Diet, you already have many of these things! Here’s what you need to add to your shopping cart.
Gluten-Free All-Purpose Flour: A high-quality flour makes healthy baking a breeze! I recommend using a cup-for-cup blend because it’s specially formulated for baking pretzels, bread, etc. Some brands require you to add an additional ingredient that you might not be comfortable with, so be sure to check your label!
Reality check: “Gluten-free” on the front of the package does not automatically mean healthy. Look for a flour blend that works well for yeast doughs and avoid blends filled with unnecessary additives, conventional corn, soy, or artificial ingredients whenever possible.
Organic Coconut Sugar: Every soft pretzel recipe needs a hint of sweetness. I love adding coconut sugar to my baked goods because it has a deep flavor that mimics brown sugar. This low-glycemic sweetener is readily available at most well-stocked grocery stores.
In this recipe, the coconut sugar also helps activate the yeast. That gives you the soft, fluffy texture that makes homemade pretzels so comforting.
Pink Himalayan Salt or Sea Salt: Traditional table salt undergoes a rigorous harvesting process that strips it of necessary nutrients. I recommend using Colima sea salt as it’s hand-harvested, which leaves the good stuff intact. Plus, it tastes great and adds a gourmet flair to any recipe.
I also have used pink Himalayan salt, flaked sea salt, or Kosher salt so you have some options when it comes to your salt preferences.
Baking Soda: Every great pretzel is chewy on the inside and crisp on the outside. Poaching the pretzel makes this happen, and this simple step is vital to the process. Adding baking soda to your poaching water creates the softest pretzels.
This step is what gives pretzels their signature texture. Don’t skip it!
Grass-Fed Organic Sea-Salted Butter: In years past, diet culture eliminated butter in favor of margarine. Older stick margarines and partially hydrogenated oils were a major concern because industrial trans fats raise LDL cholesterol and increase heart disease risk (4). In moderation, grass-fed organic butter can be a wholesome choice for special recipes like this one.
Put simply, we’re not making this recipe every day. We’re making it for family holidays, gatherings, and special moments around the table. That’s the abundant life: wise choices, joyful food, and no fear.
Make Gluten-Free Soft Pretzels
Homemade pretzels look gourmet but aren’t hard to make. I like to get the kids involved with creating the pretzel shapes. It’s always fun to see their creations!
Sam’s Gluten-Free Soft Pretzels (With Gluten-Friendly Option)
Servings
Ingredients
- Unrefined (non propellant) coconut oil, avocado oil OR olive oil cooking spray for greasing the pan, hands, and other working surfaces to prevent sticking throughout
- 2 cups purified OR distilled warm water (about 110ºF)
- 1 tablespoon organic coconut sugar
- 1 tablespoon active dry yeast
- 5½-6 cups gluten-free all-purpose flour*
- 1 tablespoon pink Himalayan salt OR sea salt, ground
- Purified OR distilled water
- 2 tablespoons baking soda
- 3 large pasture-raised organic eggs, whisked OR 2 tablespoons grass-fed organic sea-salted butter OR 2 tablespoons coconut oil, extra-virgin AND unrefined AND a pinch pink Himalayan salt or sea salt, ground, melted
- Coarse sea salt, for topping pretzels
Supplies
- Shallow pans (I use two at a time and use my largest fry pans, so you can get more done)
- Slotted tuner (metal)
Instructions
- Place the warm water and coconut sugar into the bowl of a stand mixer, and stir to dissolve. Sprinkle with yeast; let stand for 5 minutes, or until foamy. Using the dough hook attachment, beat 1 cup of flour into the yeast mixture at low speed until combined. Add 4 more cups of flour; mix until combined, about 30 seconds. Raise speed to medium-low; continue beating until dough pulls away from the sides of the bowl, about 1½ minutes. Add ½ cup flour; knead on low speed 1 minute more. If the dough is still wet and sticky, add ½ cup more flour; knead until combined, about 30 seconds.
- Turn out the dough onto a lightly oiled and floured work surface, and knead until smooth, about 10 times. I also oil my hands to keep them from getting covered in the sticky gluten-free dough! Transfer the dough to a lightly oiled bowl. Cover with a kitchen towel, and let rise in a warm place until the dough has doubled in bulk, about 1 hour. Preheat the oven to 450ºF. Lightly coat two baking sheets with cooking spray; set aside. Punch down the dough to remove air pockets. Turn out onto a lightly oiled and floured work surface. Oil your hands if needed to prevent sticking. Knead once or twice and divide into 16 equal pieces (use a dough cutter to help make even divisions). Cover the dough with plastic wrap.
- Thoroughly oil your dough piles and cookie sheets/jelly roll pans so the pretzels will hold their shape. Roll out dough, one piece at a time, into 12-18-inch long strips. Twist into pretzel shapes and place on greased parchment paper covered baking sheets. Cover with a kitchen towel. Place on top of the preheating oven and let rise for 15 minutes. Spray each pretzel with unrefined (non propellant) coconut oil, avocado oil OR olive oil cooking spray to prevent cracking, and if cracks begin to appear, compress the dough to minimize cracking.
- Meanwhile, fill a large shallow pan with 2 inches of water, and bring to a boil. I like to use two of my widest, shallow pans so I can cook two per pan at a time and do four at a time. Add baking soda to each pan. Reduce to a simmer, and carefully drop two pretzels per pan into the water. Poach for 1 minute. I use two kitchen timers, one for one pan and one for the other. Use a slotted spoon to return the pretzels to the baking sheet. Continue until all pretzels are poached.
- Brush pretzels with the whisked eggs or melted butter and sprinkle with coarse salt. Bake pretzels until golden brown, 12-15 minutes.
- Remove from the oven and let cool on a wire rack. Pretzels will keep at room temperature for up to 2 days. Do not store them in a covered container. Serve warm or at room temperature. This is a great make-ahead recipe. Simply cook and cool completely, store in the freezer in a 9 x 13-inch pan layered with greased parchment paper or a large Ziploc bag layered with greased parchment paper. I prefer flash-freezing the pretzels on greased parchment paper so they lie flat, then transferring them to containers. Thaw the night before, and warm them up (covered) before serving.
Step One: Make Pretzel Dough
Place the warm water and coconut sugar into the bowl of a stand mixer, and stir to dissolve. Sprinkle with yeast; let stand for 5 minutes, or until foamy. Using the dough hook attachment, beat 1 cup of flour into the yeast mixture at low speed until combined. Add 4 more cups of flour; mix until combined, about 30 seconds.
Raise speed to medium-low; continue beating until dough pulls away from the sides of the bowl, about 1½ minutes. Add ½ cup flour; knead on low speed 1 minute more. If the dough is still wet and sticky, add ½ cup more flour; knead until combined, about 30 seconds.
Mama Z Tip: Gluten-free dough often feels stickier than traditional wheat dough. Don’t panic and don’t keep dumping in flour until it feels like conventional bread dough. Add just enough flour to make it workable.
Step Two: Begin the Rising Process
Turn out the dough onto a lightly oiled and floured work surface and knead until smooth, about 10 times. I also oil my hands to prevent them from getting covered in the sticky gluten-free dough! Transfer the dough to a lightly oiled bowl. Cover with a kitchen towel and let rise in a warm place until the dough has doubled in bulk, about 1 hour.
Step Three: Form the Pretzel Shapes
Preheat the oven to 450ºF. Lightly coat two baking sheets with cooking spray; set aside. Punch down the dough to remove air pockets. Turn out onto a lightly oiled and floured work surface. Oil your hands if needed to prevent sticking. Knead once or twice and divide into 16 equal pieces (use a dough cutter to help make even divisions). Cover the dough with plastic wrap.
Thoroughly oil your dough piles and cookie sheets/jelly roll pans so the pretzels will hold their shape. Roll out dough, one piece at a time, into 12-18-inch long strips. Twist into pretzel shapes and place on greased parchment paper covered baking sheets. Cover with a kitchen towel. Place on top of the preheating oven and let rise for 15 minutes.
Spray each pretzel with unrefined (non propellant) coconut oil, avocado oil OR olive oil cooking spray to prevent cracking, and if cracks begin to appear, compress the dough to minimize cracking.
Ultimately, if you end up with pretzel pieces, cook them as they will still taste delicious. Consider them pretzel nuggets!
Step Four: Poach the Pretzels
Meanwhile, fill a large shallow pan with 2 inches of water, and bring to a boil. I like to use two of my widest, shallow pans so I can cook two per pan at a time and do four at a time. Add baking soda to each pan. Reduce to a simmer, and carefully drop two pretzels per pan into the water. Poach for 1 minute.
I use two kitchen timers, one for one pan and one for the other. Use a slotted spoon to return the pretzels to the baking sheet. Continue until all pretzels are poached.
Step Five: Add Toppings
Brush pretzels with the whisked eggs or melted butter and sprinkle with coarse salt. Bake pretzels until golden brown, 12-15 minutes.
Remove from the oven and let cool on a wire rack. Pretzels will keep at room temperature for up to 2 days. Do not store them in a covered container. Serve warm or at room temperature. This is a great make-ahead recipe. Simply cook and cool completely, store in the freezer in a 9 x 13-inch pan layered with greased parchment paper or a large Ziploc bag layered with greased parchment paper. I prefer flash-freezing the pretzels on greased parchment paper so they lie flat, then transferring them to containers. Thaw the night before, and warm them up (covered) before serving.
Gluten-Friendly Soft Pretzel Snack Variation
Want more healthy pretzel options? To make “Gluten-Friendly” pretzels, use 3 cups organic spelt flour AND 2½-3 cups gluten-free all-purpose flour.
This gluten-friendly version is a beautiful option for families who tolerate ancient grains and want a slightly more traditional pretzel texture. Spelt does contain gluten, so this variation is not appropriate for anyone with celiac disease, wheat allergy, or a serious gluten reaction.
Application: Make the gluten-free version for mixed gatherings so everyone can enjoy the same treat safely. Save the spelt version for your own family table if you already know your household tolerates it well.
Gluten-Free Soft Pretzels FAQs
Are gluten-free soft pretzels healthy?
Gluten-free soft pretzels can be a healthier treat when they’re homemade with better ingredients. This recipe uses gluten-free flour, coconut sugar, mineral-rich salt, and grass-fed organic butter instead of conventional white flour, refined sugar, and processed fats.
Why do you boil gluten-free pretzels before baking?
Boiling, or poaching, the pretzels in baking soda water helps create the classic soft pretzel texture: chewy on the outside, fluffy on the inside, and golden after baking.
Can I make gluten-free soft pretzels ahead of time?
Yes. Bake the pretzels, cool them completely, and freeze them flat with greased parchment paper between layers. Thaw the night before serving and warm them before eating.
Can I use spelt flour in gluten-free pretzels?
You can use spelt flour only for the gluten-friendly variation. Spelt is an ancient grain, but it is not gluten-free. Anyone with celiac disease, wheat allergy, or a serious gluten reaction should avoid spelt and stick with the gluten-free recipe.
What is the best flour for gluten-free soft pretzels?
A high-quality cup-for-cup gluten-free all-purpose flour works best because it is designed to replace wheat flour in yeast-based recipes like pretzels and breads.
Why is my gluten-free pretzel dough sticky?
Gluten-free dough is naturally stickier than wheat dough. Lightly oil your hands and work surface, add flour gradually, and avoid over-flouring the dough so the pretzels stay soft.
How do I keep gluten-free pretzels from cracking?
Oil the dough piles, grease the baking sheets, and spray each pretzel with unrefined coconut, avocado, or olive oil cooking spray before baking. If cracks appear, gently compress the dough back together.
How should I serve gluten-free soft pretzels?
Serve them warm with extra grass-fed butter, mustard, or your favorite allergy-friendly dip. They’re perfect for holidays, family gatherings, game days, and special snack boards.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC6413227/
- https://pubmed.ncbi.nlm.nih.gov/28317775/
- https://www.niddk.nih.gov/health-information/digestive-diseases/celiac-disease/definition-facts
- https://www.fda.gov/food/food-additives-petitions/trans-fat
