Gluten Free Soft Pretzel - Recipe - Amy Myers MD

Gluten Free Soft Pretzels

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Written by Amy Myers, MD

Homemade soft pretzels are fun to make, and these gluten-free soft pretzels are even easier than traditional pretzels! They’re made in about a half hour with just 5 ingredients and have that undeniable crisp outside and chewy inside that we love about pretzels. These pretzel bites are AIP- and paleo-friendly and make a great snack or appetizer for game day!

Soft Pretzel Bites

These soft pretzel bites are made using cassava flour. Cassava flour works as a great gluten-free substitute for wheat flour. It’s made from the root of the yucca plant and contains a lot of resistant starch. Resistant start acts similarly to fiber in our digestive system. It helps feed the “good” bacteria in the gut and may help reduce inflammation.

Since we are using cassava flour, we do not need to use yeast. Yeast is typically used for baking with gluten-rich wheat flours. Because of this, we have a quick and easy pretzel recipe that does not require any rising time!

The gluten free soft pretzels get their chewy interior thanks to a mixture of cassava flour, coconut milk, and coconut oil. Use unsweetened, organic, reduced fat coconut milk for these pretzels. Full fat coconut milk is too rich. 

You’ll roll the cassava dough out to form logs to cut into soft pretzel bites. I find pretzel bites to be just as satisfying to eat but easier than forming into pretzels! Pretzel bites are also great for portion control. You can eat just a few pieces instead of eating the whole pretzel!

Cassava flour dough is really easy to work with because it’s soft and easy to shape. It does crumble a little if it gets too dry. If you find the dough crumbling a lot while rolling out your logs, add a few drops of water or coconut milk and work into the dough. A little crumbling is normal, as long as you can shape the dough back into a smooth log with your hands.

Baking Soda Bath For Pretzels

Pretzels are traditionally made by first boiling them in water with baking soda. I do the same with these pretzel bites. The quick boil of 20-30 seconds immediately puffs up the pretzel dough. This gives the inside a nice chewy texture and forms a thin crust on the outside. When the pretzels bake, they form a crispy browned crust. 

Baked Pretzels

After the baking soda bath, I place the soft pretzel bites onto a greased baking pan. Spray or lightly brush them with coconut oil. I then sprinkle a few pieces of coarse sea salt on top of the soft pretzel bites. Pop in the oven and bake at 375 degrees Fahrenheit for about 15 minutes, or until the pretzels turn golden brown on top.

Remove the gluten free soft pretzels and allow to cool for a few minutes. Sprinkle more sea salt if needed. The hardest part is resisting the urge to snack on them right from the baking pan!

Dairy Free Cheese Sauce

Some people like to dip their gluten free soft pretzels in mustard. Others like a cheese sauce. I’ve developed an AIP friendly ‘cheese’ sauce made from my Chicken Bone Broth Collagen. Collagen is famous for its skin, hair, and nail benefits. Not only that, but bone broth sourced with type II collagen supports a healthy gut lining and normal intestinal permeability. This sauce is also dairy free and AIP friendly!

Gluten Free Soft Pretzels - Recipe - Amy Myers MD

Here’s what you’ll need to make the ‘cheese’ sauce:

  • 1/2 cup coconut yogurt
  • 1 scoop Chicken Bone Broth Collagen
  • 1/4 cup nutrition yeast flakes (non-fortified)
  • 1 tbsp avocado oil
  • 1 tsp flaked sea salt
  • 1/2 tsp garlic powder

More AIP Snack Bites to Try

Gluten free soft pretzels are the perfect savory snack any time of the day. While great on their own, sometimes it’s nice to pair it with something else. 

If you’re looking for another AIP friendly snack to pair with these soft pretzel bites, these sweet potato bites with guacamole cream may be just what you’re looking for. These tasty little roasted sweet potato circles come with an AIP friendly taco spice mixture. They’re filled with fiber and vitamins, and won’t derail your health!

AIP BBQ wings are another great choice. These crispy, flavorful, and tender chicken wings are baked to perfection. Glazed with an incredibly tasty homemade AIP friendly mango BBQ sauce, you’ll get the best of both worlds.

Lastly, I recommend pairing these soft pretzel bites with my zucchini wrapped sausage bites.

This easy-to-make and aesthetically pleasing snack uses only two ingredients: seasoned, grilled zucchini slices and AIP-friendly sausage. 

Gluten Free Soft Pretzels

Course:

Appetizer, Snack

Protocol:

Autoimmune Solution (AIP), Paleo, Thyroid Connection

Servings:

4 servings

Prep Time:

15 minutes

Cook Time:

15 minutes

Ingredients

Gluten Free Soft Pretzel Bites
  • 1 cup Cassava flour
  • 1/2 tsp sea salt
  • 1/2 tsp baking powder
  • 1/2 cups reduced fat organic coconut milk
  • 3 tbsp coconut oil plus extra for brushing
  • 5 cups water
  • 1/4 cups baking soda
  • coarse sea salt for topping
Dairy Free 'Cheese' Sauce

Instructions

Gluten Free Soft Pretzel Bites
  1. In a large bowl, combine the cassava flour, sea salt, and baking powder. Add the coconut milk and 3 tablespoons coconut oil and mix to form a smooth dough.
  2. Divide the dough into 3-4 sections. Roll each section out to about a 1-inch wide log, using your hands to press the dough together if it crumbles. Cut each log into 1-inch pieces. Repeat with the other dough sections.
  3. Preheat oven to 375 degrees Fahrenheit. Line a large baking pan with parchment paper and spray or brush it with coconut oil.
  4. Combine 4-5 cups water and baking soda in a medium pot and bring to a boil. Prepare a large plate brushed or sprayed with coconut oil.
  5. Carefully place a portion of the dough pieces into the boiling water without crowding the pot. Boil for 20-30 seconds, or until they rise to the top. Use a slotted spoon to remove the dough and place on an oiled plate. Repeat with the rest of the dough pieces, then allow them to cool for a few minutes so the extra water evaporates and they’re safe to touch.
  6. Place the dough pieces on the prepared baking pan, brush or spray with coconut oil, and sprinkle with coarse sea salt.
  7. Bake at 375F for 12-17 minutes, or until the tops of the pretzel bites are golden brown.
Dairy Free 'Cheese' Sauce
  1. In a bowl, combine coconut yogurt, bone broth, nutritional yeast, avocado oil, Celtic sea salt, and garlic powder.
  2. Mix until smooth and pour into a rameken.
  3. Dip your soft pretzels bites and enjoy!