Gluten-Free Pretzel Sticks Recipe | Vegan & Oil-Free (2024)

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Crunchy, toasty brown, and with the perfect sweet + salty balance, this Vegan Gluten-Free Homemade Pretzel Sticks recipe is ideal for snacking or dipping!

Gluten-Free Pretzel Sticks Recipe | Vegan & Oil-Free (1)Pretzels do not appreciate being overcrowded. That isthe morale of thisstory recipe.

My thinking was “Hey soft pretzels are really tricky, let’s give the crunchy ones a tryinstead!” You have to imagine me saying that in a hopeful, optimistic, this-must-be-possible voice. The optimism lasted all the way through the kneading and the rolling and the twisting and the first 2/3 of the baking. And then it faded. Fast.

The crunchypart of the crunchypretzel sticks was missing. There was no crunch. But then they cooled, and the crunch returned. Well sort of. They were crunchier than before,but still nowhere near Snyder’s level of snappy. But snappy enough to pretzelpersevere on totrial number 2.

With a few ingredient tweaks and cook time changes, trial number 2 was snappy! Very snappy. If you love your teeth stay away kinda snappy. So now the challenge was finding the balance between chewy and dental emergency.

Gluten-Free Pretzel Sticks Recipe | Vegan & Oil-Free (2)

Trial number 3was not the perfect balancing act I was hoping for–too soft again.Butit wasn’t ingredients or cook time or temperature that was the problem, it was the pan arrangement.With four dozen pretzels on one pan, none of them gotthe proper heat necessaryto become perfect pretzels. They needed more space to stretch out, express themselves, find their own happiness.Wait…are we still talking about pretzels?

Well as long as we agree “happiness” = crunchiness and “express themselves”= perfect golden brown edges, it still makes sense.

So for trial number 4 Ididn’t change a single ingredient. All I did was use 2 pans instead of one and play with the oven temperature a little bit. And wow what a difference it made!

Finally the ideal crunchy pretzel stick.Crispy, toasty brown, and with the perfectsnap!Plus a lovely balance of salty andsweet flavors–that’s my favorite part.

Gluten-Free Pretzel Sticks Recipe | Vegan & Oil-Free (3)

Vegan Gluten-Free Pretzel Sticks Recipe

So now that you’ve heard the entire pretzel saga, let’s talk specifics of this pretzel sticks recipe…

Flours. These pretzels are made with my favorite flour combo: oat + tapioca. As long as you use certified gluten-free oats, they are totallygluten-free. Andwith the help of tapioca flour the dough is still incredibly soft and pliable,which is essential for pretzel twisting. Oh and it’s oil/fat free too!

Yes the tapioca flour is necessary. No I do not know if _______ flour will work instead. This is what I have tested and know to work. Just saying.

Yeast-Free. This pretzel sticks recipe is completely yeast free, relying on baking powder as the leavening agent. I know some people prefer yeast free recipes for dietary reasons, but I really love them mostly because they are faster. No waiting around on microscopic organismsto do their part. Just knead, roll, boil, brush, and bake!

Gluten-Free Pretzel Sticks Recipe | Vegan & Oil-Free (4)

“Egg” wash. Tomake the outsides extra toasty brown, most hard pretzel recipes use an egg wash. With a little research, I founda vegan alternative that not only makes for lovelybrowning but also adds to the flavor. It is made by whisking maple syrup and non-dairy milk together and then brushing that on the pretzels after boiling them in the baking soda solution. That layer of sweetness combined with the salty sprinkle on top is sodelicious.

Baking. After lots of experimentation with oven time andtemperature, I havefound aslightly lower temp for alonger time towork best. Otherwisetheoutside cooksfaster than theinside. However,a bit of high heatinitially makes themcrisper in the end, so preheat the oven to 400F and then reduce to 325F when you put the pretzels in.

As for the baking time, 50-55 minutes will yield a crunchy pretzel that keeps it’s crunch even days later. Less timethan that and the inside will still be slightly chewy. Personally I don’t mind that–like a soft pretzel but in miniature. Also, the twists take longer to cook than the sticks, so at 50-55 minutes the twists may not be as crunchy as the sticks. And remember every oven is different soit might take some experimentation with your oven.

Okay, that’s all the pointers I can think of for now. I hope you enjoy these salt-sprinkled snappy snack sticks!

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Gluten-Free Pretzel Sticks Recipe | Vegan & Oil-Free (5)


Gluten-Free Pretzel Sticks Recipe | Vegan & Oil-Free (6)

Gluten-Free Pretzel Sticks Recipe

★★★★★4.3 from 4 reviews

  • Prep Time: 30 minutes
  • Cook Time: 45 minutes
  • Total Time: 75 minutes
  • Yield: 4 dozen 1x



  • 3/4 cup oat flour
  • 1/2 cup tapioca flour (also known as tapioca starch)
  • 1 tsp baking powder
  • 1 tbsp coconut sugar (optional)
  • 1/2 tsp salt
  • 2/3 cup boiling water
  • 3 tbsps baking soda (for boiling)

“Egg” Wash

  • 2 tbsp non-dairy milk
  • 1 tbsp maple syrup
  • Coarse salt for sprinkling on top


  1. Combine the flours, baking powder, coconut sugar, and salt. Stir.
  2. Add the boiling water. Mix/knead to form a cohesive dough. It should not be sticky, if it is add a little extra tapioca flour.
  3. Divide the dough into smaller balls and roll out into thin ropes. Cut into sticks or twist into mini pretzel shapes. The dough will dry out as it sits, dampen your hands and proceed rolling to re-moisten it.
  4. Fill a large, shallow pan with water. Add the baking soda. Bring to a boil.
  5. Once boiling, add some of the pretzels. Do not overcrowd them, I did it in about 6 batches.
  6. Boil for 30 seconds. Use a slotted spoon to remove from the water and spread onto 2 or 3 baking pans lined with parchment paper. DO NOT overcrowd them.
  7. Continue until all pretzels have been boiled.
  8. Preheat the oven to 400F.
  9. Mix together your egg wash. Brush a thin layer on all the pretzels.
  10. Top with coarse salt.
  11. Place the pans in the oven and reduce the temperature to 325F. Bake for 50-55 mins.
  12. Remove from the oven and let them cool for at least 15 mins before removing from the pan and eating.
  13. They are best fresh. Keep in an airtight container, but they may soften with time.

Gluten-Free Pretzel Sticks Recipe | Vegan & Oil-Free (7)

Gluten-Free Pretzel Sticks Recipe | Vegan & Oil-Free (2024)


What are the ingredients in gluten free pretzels? ›

Corn starch, potato starch, tapioca starch, palm oil, dextrose, cellulose gum, baking powder (sodium acid pyrophosphate, sodium bicarbonate, corn starch, mono-calcium phosphate), salt, citric acid, yeast, soy lecithin, soda.

Are gluten free pretzels healthy? ›

While gluten free pretzels exist, they often use other inflammatory grains and oils, and they are highly processed and devoid of nutrients. Of course, gluten free pretzels can be enjoyed in moderation, just include them in your diet sparingly so that your diet consists primarily of healthy whole foods.

Why not bread flour instead of all purpose for pretzels? ›

Homemade Soft Pretzels can be made with all purpose flour (plain flour) or bread flour. The difference is that if you use all purpose flour you will find that the inside of your pretzels will have a softer more fluffy texture, like a dinner roll.

Do gluten free pretzels taste the same? ›

As for the difference in flavor between gluten-free pretzel sticks and regular ones, nothing really stood out as obvious to Foegeding, but it could be due to the specifics of the Maillard reaction. This chemical reaction between amino acids and sugars is what turns steaks and bread crusts brown and toasty-tasting.

Do gluten-free pretzels have less carbs? ›

Gluten-free pretzels contain more calories and fat than regular pretzels, but the carbohydrates are comparable.

Are gluten-free pretzels high in carbs? ›

Gluten free pretzels (1 ounce) contains 23.3g total carbs, 22.7g net carbs, 1.3g fat, 0.1g protein, and 106 calories.

Does peanut butter contain gluten? ›

Living gluten-free can be a challenge. It's important to know that peanuts, peanut butter, peanut flour and peanut oil are considered naturally gluten-free foods. Gluten is a form of protein found in wheat, barley and rye (2).

Are gluten-free pretzels inflammatory? ›

One of the main concerns with gluten-free pretzels is that they are highly processed and often contain other inflammatory grains and oils. This means that they may not be as nutrient-dense as their gluten-containing counterparts.

What is the secret ingredient in pretzels? ›

Traditional Bavarian pretzels are dipped in a lye solution before they are baked. Lye, also known as sodium hydroxide, is essentially the same stuff that's used to make soap and clean drains. It can even dissolve glass.

What is the best flour to use for pretzels? ›

I really recommend that you use bread flour rather than all purpose when making soft pretzels. Bread flour has a higher gluten content, which in this case yields softer and chewier soft pretzels than you could expect with all purpose flour.

Why do you put baking soda in pretzels? ›

Like lye, baking soda is an alkaline substance, and when mixed with water and brushed over the pretzel dough, it changes the pH of the dough and gelates the surface starch. In the oven, the starch gel hardens and the alkaline baking soda makes browning happen fast.

What is the secret ingredient which makes a pretzel taste like a pretzel? ›

Pretzels are dipped in food-grade lye before baking. It gives them a characteristic shine and flavor.

Are Doritos gluten-free? ›

The short answer: no, most Doritos are not gluten-free. Doritos are tortilla chips, which means that the chip itself is mostly made out of corn flour and then flavored with a variety of spices.

Are M&M's gluten-free? ›

The following Mars candies have no gluten-containg ingredients: M&Ms (except pretzel, crispy, and potentially seasonal items) Milky Way Caramel Bars (not the original Milky Way Bar) Snickers Bars.

What are the ingredients in Snyder's gluten free mini pretzels? ›

Ingredients: Corn Starch, Potato Starch, Tapioca Starch, Palm Oil, Cellulose Gum, Salt, Dextrose, Baking Powder (Sodium Acid Pyrophosphate, Sodium Bicarbonate, Corn Starch, Monocalcium Phosphate), Sunflower Lecithin, Yeast, Citric Acid.

Do gluten free pretzels have dairy? ›

Made with the finest premium ingredients, our Gluten-Free products combine plenty of great taste and variety—with no trace of gluten, dairy, egg or milk.

Are Snyder's gluten free pretzels celiac safe? ›

Snyder's is also a proud partner of the Celiac Disease Foundation. With an 8-ounce bag, it's easy to feed your cravings with Snyder's gluten-free pretzels. Go ahead, make some noise! Shelf-stable product.

Why are gluten free pretzels better? ›

They're Less Dense. There's nothing worse than mowing down on some dense pretzels and suddenly it hits you... you don't have a single drop of liquid to drown out the dryness of what you just devoured. Gluten-free pretzels are more airy than your average pretzel.

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