This recipe was updated and revised March 2024
If you're like, you grew up eating Auntie Anne's pretzels, or getting a large pretzel at the carnival covered in mustard. Well I thought I'd bring back nostalgia by creating a gluten free and grain free version of these pretzels, made with better for you ingredients! These soft pretzels can be made salty or sweet, and are the perfect gluten free snack.
WHY YOU WILL LOVE THESE GIANT GRAIN FREE SOFT PRETZELS
No yeast needed! So no rise time. Just mix the dough, roll and bake!
These soft pretzels will remind you of the ones you used to get at the carnival. Big and soft and best dipped in mustard or sauces.
So easy to make, and customize with your favorite toppings.
I MADE TWO VERSIONS OF GLUTEN FREE SOFT PRETZELS
I made these pretzels two ways, paleo with eggs and paleo/AIP and vegan without eggs. Both are made with cassava flour. They both came out delicious, the egg version is a bit chewier and has more of an iconic pretzel texture. If you can’t handle eggs, the version without is just 4 ingredients. They aren’t as chewy but they are bready and soft and still taste like a delicious soft pretzel, especially when covered in salt or cinnamon/sugar. You can choose which version you’d like to try!
INGREDIENTS IN SOFT PALEO PRETZELS (the egg version! chewier and more iconic texture):
Cassava Flour: Cassava is a root veggie that is paleo friendly and also safe for low fodmap diets in the allotted amount. I don’t bake with cassava flour too often because it has a nutty flavor, so it’s harder to make it work in sweeter recipes. But since these pretzels are bready and savory, cassava works perfectly.
Tapioca or Arrowroot Flour/Starch: Tapioca is the starch derived from the cassava root. This acts as a binder and will make these pretzels chewy
Coconut Oil or Palm Oil Shortening: Either can be used. You need a good solid, healthy fat here. Organic Palm Oil Shortening actually has amazing health benefits as well!
Maple Syrup or Honey: You need this sticky sweetener in your recipe
Apple Cider Vinegar: This is your “yeast” substitute, you cannot omit! It acts with coconut milk to make the pretzels bready and gives them a rise
Sea Salt: In the recipe and sprinkled on top
Eggs: This recipe calls for 3 eggs and one egg white. This is what makes your pretzels very chewy on the outside. See below for an eggless recipe option
Baking Powder: Baking Powder makes your baked goods rise and gives them a cakey-like texture. Here this works to make our pretzels more bready
INGREDIENTS IN SOFT PALEO & VEGAN PRETZELS (the egg FREE version! more bready, a touch of sweetness, AIP compliant)
Cassava Flour: Cassava is a root veggie that is paleo friendly and also safe for low fodmap diets in the allotted amount. I don’t bake with cassava flour too often because it has a nutty flavor, so it’s harder to make it work in sweeter recipes. But since these pretzels are bready and savory, cassava works perfectly
Tapioca or Arrowroot Flour: This is the starch derived from the cassava root. This acts as a binder and will make these pretzels chewy
Honey or Maple Syrup: This acts as a binder in your pretzels since you have no eggs. I would not omit or replace this sticky sweetener. I recommend honey over maple syrup as it’s not as sweet. But I think maple syrup would work here, too
Coconut Milk: This is the liquid base of your pretzel
Apple Cider Vinegar: This is going to react with your coconut milk and allow the pretzels to become bready, it acts as a ‘yeast’
Sea Salt: In the recipe and sprinkled on top
NOTES TO MAKE THE PERFECT SOFT PRETZELS
You cannot sub cassava in these recipes, it’s tried and true! Trying to swap the flours may give a different result.
If your dough is too dry, add one tablespoon of milk at a time until it becomes formable -- like Play Doh. Sometimes it may take adding several tablespoons depending on the flour brands and milk used.
The baking soda bath is necessary! This cooks the inside a bit so they’ll be chewy once baked.
Don't skip out on the egg wash or olive oil brushing! This is what makes them toasty brown.
See video above on how to mix, twist and bake!
