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!

https://www.amymyersmd.com/recipe/aip-soft-pretzel-bites/

Gluten-free soft pretzels

These pretzels are made with cassava flour as the gluten-free substitute for wheat flour. Cassava flour is made from the root of the yucca plant. It contains a lot of resistant starch, which is a type of starch that has similar benefits as fiber for 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, which is typically used for baking with gluten-containing wheat flours. Because of this, we have a really quick and easy pretzel recipe that does not need any rising time!

The pretzels get a soft and chewy interior thanks to the cassava flour being mixed with coconut milk and coconut oil. Use unsweetened organic reduced fat coconut milk for these pretzels because the full fat coconut milk is too rich for pretzels. 

https://www.amymyersmd.com/recipe/aip-soft-pretzel-bites/

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

Cassava flour dough is really easy to work with because it’s soft and easy to shape and roll. It does crumble a little if it contains too little moisture. If you find the dough crumbling a lot while rolling out your logs, add a few drops of water or coconut milk and work it 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, and I do the same thing 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 without expanding further and without turning into tough pieces of dough. 

Quick baked pretzels

After the baking soda bath, I place the pretzel bites onto a greased baking pan and spray or brush them with coconut oil. Then I place a few pieces of coarse sea salt on top of each pretzel bite and bake at 375 degrees Fahrenheit for about 15 minutes, or until the pretzels turn golden brown on top.

Allow them to cool for a few minutes, and sprinkle with more sea salt, if needed. The hardest part is resisting the urge to snack on them right from the baking pan!

https://www.amymyersmd.com/recipe/aip-soft-pretzel-bites/

What to serve with pretzel bites

I serve these pretzel bites with a spicy brown mustard for dipping. If you can handle mustard, it is a classic dip for pretzels! Look for AIP mustard that is made with minimal ingredients without any nightshades—mustard seeds, vinegar, salt, and turmeric for color. 

Another option is to make a quick honey mustard dip by combining equal parts mustard and honey, plus a little lemon juice. This mixture makes a great sweet and tangy combination that goes perfectly with salted pretzels!

More AIP snack bites to try:

AIP Soft Pretzel Bites

AIP Soft Pretzel Bites

AIP Soft Pretzel Bites
Course:
Course:

Servings

Servings:

4 servings

4 servings

Prep Time

15 minutes

Cook Time

15 minutes

Go to Meal Planning Tool

Ingredients

Ingredients

  • 1 240 cup ml Cassava flour
  • 1/2 2.4645 tsp ml sea salt
  • 1/2 2.4645 tsp ml baking powder
  • 1/2 120 cups ml reduced fat organic coconut milk
  • 3 44.361 tbsp ml coconut oil plus extra for brushing
  • 5 1200 cups ml water
  • 1/4 60 cups ml baking soda
  • coarse sea salt for topping

Instructions

Instructions

  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. Serve warm with mustard or your favorite sauce for dipping.