Pretzels are everywhere at sporting events, vending machines, and in soft, chewy form at bakery counters. In the U.S., they’re among the top three to five most popular salty snacks, with Americans consuming over more than 500 million pounds of pretzels annually.
Snacking is big around here. And it's not going anywhere anytime soon. We love salty snacks like pretzels. But if you are diagnosed with celiac disease (or choose not to consume wheat for personal reasons), I am sure you've wondered, "Are pretzels gluten free?"
I wish we could simply say yes, but it's not that simple. Here's what to know.
Are Pretzels Gluten Free?
So sadly, it's a no. If you're wondering whether pretzels contain wheat or gluten, you should know that traditional pretzels are made with wheat flour, and this contains gluten.
If you're upset, don't worry. There's good news too.
With the rise in gluten-free consumer demand, there are quite a few options, and might I just add that some are better than the traditional ones. So you're in for a surprise.
I'll share some of my favorite gluten free pretzels you can find at the store and one recipe you can make right at home.
How Do You Tell If Pretzels Are Gluten Free?
Here are a few things to look out for when buying or making your gluten-free pretzels.
- Check the food labels: If there is any mention of gluten, then you can't consume it. The FDA has rules on these labels.
- Avoid these ingredients: Wheat, barley or barley malt, rye, or brewers yeast. I always view the labels and have a list of things I look out for.
- Be aware of cross-contamination: Cross-contamination can occur when the pretzels are made in a factory where they also make gluten-containing products.
These are a few tips to help you, but if in doubt, call the brand that manufactures the product immediately, so you have peace of mind. Especially if you have a high sensitivity.
Do pretzels contain gluten? Yes, usually. You'll need to check for gluten-free labels (or make them yourself) if you want to ensure they're safe to eat.
What makes a pretzel gluten free? The ingredients are the most important part. But for commercially available options, you'll also need to watch out for the stuff I mentioned earlier (mainly cross contamination).
Where Can You Buy Gluten Free Pretzels?
Since we've followed a gluten free diet, the shopping aisles have changed for the better. We have so much more choice. And I wasn't kidding about people loving pretzels. According to research, snacking has increased in volume and frequency!
So you can buy both in-store at these stores:
- Whole Foods
- Kroger
- Safeway
- Target
- Thrive Market
Or if you like me and love online shopping, then try
- Amazon
- Whole Foods
- Thrive Market
Or your favorite options. And, we do have 2 brands which are our favorites.
The Top 2 Brands Of Gluten Free Pretzels
So let's talk about the best gf pretzels on the market. When we're shopping online or in person, these are the brands we watch out for. One is a hard pretzel (pretty ubiquitous at grocery stores). The other is a softer version.
These are my top choices.
Snyders of Hanover: Hard pretzels
About - Snyder's Gluten-Free Pretzels know how to make the best hard pretzels. They're crispy, perfectly salted, and my friends don't even realise they're gluten free, which is always a win in my books. They claim to be "America's favorite pretzel brand," and we agree. Especially the variety of flavors and the famous crunch it offers.
And reddit readers agree saying "Gluten free pretzels are better than the original.. they’re crunchier I swear. Used to eat these even before I went gluten free"
Ingredients include - Cornstarch, Potato Starch, Brown Rice Flour, Tapioca Starch, Palm Oil, Dextrose, Oat Fiber, Sodium Carboxymethylcellulose (cellulose gum), Salt, Baking Powder (Sodium Acid Pyrophosphate, Sodium Bicarbonate, Cornstarch, Monocalcium Phosphate), Sunflower Lecithin, Yeast, Xanthan Gum, Citric Acid, Soda.
Katz Soft Pretzel Nuggets: Soft pretzels
About - Katz offers a soft pretzel in nugget format. They cook up quickly in the air fryer, which is always a win for us. They are simple to make and are crunchy on the outside and nice and tender on the inside.
Ingredients include - Brown Rice Flour, White Rice Flour, Tapioca Starch, Corn Starch, Chickpea Flour, Potato Starch, Potato Flour, Water, Egg Whites, Canola Oil, Honey, Sunflower Lecithin, Xanthan Gum, Salt, Psyllium Husk, Bamboo Fiber, Dry Yeast, Apple Cider Vinegar, Natural Flavor, Baking Soda and Seasoning Packet.
Creative Ways to Use Hard Gluten-Free Pretzels
There are so many ways to eat pretzels, and they're not just for snacking.
- Party bite-size snack - We like to dip hard pretzels in chocolate and add sprinkles to them for a party treat.
- Car snack mix - For long trips, it's nice to make a gluten-free chex mix including your favorite pretzels.
- Use them as a coating - If you don't have gluten-free breadcrumbs, then crush pretzels and make your favorite chicken tenders.
- Dip them in your favorite condiment - If you have not dipped them in peanut butter, you're in for a real treat. It is so good. And of course, they go well with gluten-free dips, especially hummus.
When sharing snacks at an event that does not follow a gluten-free diet. Be aware of dips, or anything that multiple people consume. If someone dunks their gluten-containing food into a dip, you may be exposed to wheat. This is called cross-contact.
How Do You Make Gluten-free Pretzels?
The good news is there's an easy way to make them yourself. Just use this gluten free pretzel recipe. They turn ou soft and chewy, and they're delicious with a mustard of your choice.
I've even got a short video that shows how we make ours!
These soft pretzels are made with a gluten free flour blend and taste delicious. So if you'd prefer to make something at home, this is the recipe for you. These can be a little trickier to find.
Snack On
Your favorite snack is not off the table. Whether you crave crunchy hard pretzels or soft, chewy bites, there’s a gluten-free option waiting for you. Just read your labels. And if you're looking for more delicious ideas, check out this list of the best gluten-free snacks you might discover a new favorite.
DID YOU MAKE THIS RECIPE?
Tag @glutenfreepalate on Instagram and hashtag it #glutenfreepalatebaker so we can see all the deliciousness!
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