Are chocolate covered pretzels gluten free?

Gluten free diets are becoming increasingly popular, and many people are looking for tasty gluten free snack options. One snack that often comes up in the gluten free community is chocolate covered pretzels. But are chocolate covered pretzels actually gluten free? The short answer is that it depends on the brand and how they are made. In this article, we’ll take a deeper look at whether chocolate covered pretzels contain gluten and provide tips for finding gluten free options.

What is gluten?

Before diving into whether chocolate covered pretzels are gluten free, it helps to understand what gluten is. Gluten is a general name for the proteins found in wheat, rye, barley and triticale. It helps give foods like bread their chewy texture. But for those with celiac disease or non-celiac gluten sensitivity, gluten triggers an autoimmune reaction that damages the small intestine.

Gluten is commonly found in foods like bread, pasta, baked goods, cereals, beer and some processed foods. A gluten free diet completely avoids foods containing gluten. This is the only treatment for celiac disease. People with non-celiac gluten sensitivity may also benefit from a gluten free diet to manage symptoms.

Are regular pretzels gluten free?

To understand if chocolate covered pretzels contain gluten, you first need to know if regular pretzels contain gluten. The answer is usually yes. Traditional pretzel recipes call for wheat flour. Since wheat contains gluten, regular pretzels are not gluten free.

However, some pretzel companies may make gluten free pretzels using alternate flours instead of wheat. But unless the packaging specifies the pretzels are gluten free, you should assume regular pretzels contain gluten.

Do chocolate covered pretzels contain gluten?

Given that regular pretzels typically contain gluten, chocolate covered pretzels will also contain gluten. The gluten free status of chocolate covered pretzels depends on the brand of pretzel used as the base.

Major chocolate covered pretzels brands like Snappers and Flipz use regular wheat-based pretzels. These popular chocolate covered pretzel brands are not gluten free. Reading the allergen statement on the packaging can confirm if wheat or gluten is present.

Some chocolate covered pretzel brands like Pretzel Crisps are labeled gluten free. These brands use a gluten free base pretzel made from corn, rice or other gluten free grains. As long as a gluten free pretzel is used, the chocolate covered pretzel will also be gluten free.

Risk of cross contact

Even if a chocolate covered pretzel is made with a gluten free base pretzel, there is still a risk of cross contact during manufacturing. Cross contact happens when gluten containing ingredients come in contact with gluten free foods, contaminating them with traces of gluten.

Many facilities produce both gluten containing and gluten free foods on shared equipment. So there is always some risk of cross contamination. Brands that cater to the gluten free market tend to have strict protocols in place to minimize cross contact.

If you have celiac disease or are highly sensitive to gluten, it is safest to look for chocolate covered pretzels that are certified gluten free. Certification programs like GFCO require testing of finished products to verify gluten levels are below 20 ppm.

Ingredients to watch out for

Aside from the pretzel base, also pay attention to other ingredients in chocolate covered pretzels. Flavorings, seasonings and chocolate coatings could also contain sources of gluten. Common ingredients to look out for include:

  • Malt – Often made from barley
  • Soy Sauce – May contain wheat
  • Flavored Chocolate – Milk chocolate may have barley malt
  • Stabilizers – Wheat starch is sometimes used
  • Flour Dusting – To prevent sticking

Reputable gluten free brands will use high quality dark chocolate and gluten free flavors. Calling the company to inquire about ingredients is an option if you are unsure.

Are store-bought chocolate covered pretzels gluten free?

When purchasing chocolate covered pretzels from the grocery store or big box retailers, caution is warranted. As we learned above, most major brands are not gluten free due to using regular wheat-based pretzels.

However, some stores may carry specialty gluten free brands or have in-house gluten free options. For example, Whole Foods sells their 365 brand chocolate covered pretzel crisps which are made with gluten free ingredients. But it’s important to carefully read labels since not all options at mainstream stores will be gluten free.

Best practices for avoiding gluten

If you are sensitive to gluten, here are some tips for safely choosing chocolate covered pretzels:

  • Verify the pretzel base is gluten free by checking the ingredients
  • Look for brands that are certified gluten free or marked gluten free
  • Avoid brands that have a gluten containing disclaimer like “processed in a facility with wheat”
  • Purchase dedicated gluten free brands online if options are limited in stores
  • Read the ingredients list carefully and avoid wheat, barley, rye and malt
  • If in doubt, contact the manufacturer to inquire about gluten sources

Can you make homemade chocolate covered pretzels?

Making homemade chocolate covered pretzels is an option if you want to control the ingredients. Use your favorite brand of gluten free pretzels as the base. Then coat with high quality dark chocolate or chocolate chips.

Be mindful of cross contact when making homemade chocolate covered pretzels. Make sure prep surfaces and utensils are thoroughly cleaned first. Also check that ingredients like seasonings, toppings and chocolate do not contain hidden sources of gluten.

Gluten free chocolate covered pretzels brands

Here are some recommended brands offering gluten free chocolate covered pretzels:

  • Pretzel Crisps – Various chocolate covered flavors
  • Snack Factory – Dark chocolate and milk chocolate pretzels
  • Snyder’s – Gluten free chocolate covered pretzel twists
  • Katz – Gourmet chocolate covered gluten free pretzel crisps
  • Ben’s Pretzels – Chocolate covered gluten free pretzel nuggets

Recipes for chocolate covered pretzels

Try out these gluten free chocolate covered pretzels recipes:

Simple Chocolate Covered Pretzels

Ingredients:

  • 12 oz gluten free pretzel twists or minis
  • 2 cups semi-sweet chocolate chips
  • 1 tsp coconut oil
  • Toppings like sprinkles, crushed pretzels, toffee bits, etc.

Instructions:

  1. Line a baking sheet with parchment paper and set aside.
  2. Melt chocolate chips and coconut oil in a double boiler or microwave until smooth.
  3. Dip each pretzel 3/4 of the way into melted chocolate. Tap off excess chocolate and place on prepared baking sheet.
  4. Sprinkle desired toppings over chocolate before it sets.
  5. Allow chocolate to harden before serving.

Cookie Dough Stuffed Chocolate Covered Pretzels

Ingredients:

  • Gluten free pretzel crisps
  • 1/2 cup gluten free all purpose flour
  • 1/4 cup brown sugar
  • 2 tbsp butter, softened
  • 1/4 tsp salt
  • 1/2 tsp vanilla
  • 2 tbsp milk
  • 1 cup chocolate chips

Instructions:

  1. In a bowl, mix together the flour, brown sugar, butter, salt, vanilla and milk until a dough forms.
  2. Scoop small amounts of cookie dough and place on top of pretzel crisps, pressing down gently.
  3. In a double boiler, melt chocolate chips. Dip the pretzels halfway into the melted chocolate.
  4. Place on a parchment lined baking sheet and allow chocolate to harden.
  5. Store in an airtight container in the refrigerator.

Frequently Asked Questions

Are Snyder’s chocolate covered pretzels gluten free?

Most Snyder’s chocolate covered pretzels are not gluten free as they use regular wheat-based pretzels. However, Snyder’s does offer some gluten free chocolate covered pretzel options under its gluten free designated brand.

Can chocolate be contaminated with gluten?

Pure chocolate does not naturally contain gluten. However, some chocolate may have flavorings that contain gluten, such as barley malt. Milk chocolate in particular often contains malt. Also be aware of cross contact in facilities that make both plain and flavored chocolate.

Are gluten free pretzels healthier?

Gluten free pretzels are not necessarily healthier. They are made with gluten free flours and starches instead of wheat flour. But the nutritional profile may be similar. As with regular pretzels, gluten free pretzels tend to be higher in sodium, fat and refined carbs compared to other snacks.

The Bottom Line

Most chocolate covered pretzels contain gluten due to using wheat-based pretzels. But there are gluten free options available that use a gluten free pretzel base instead. When purchasing chocolate covered pretzels, double check that both the pretzel and the chocolate coating are gluten free to avoid issues. Making your own gluten free chocolate covered pretzels is also an option if you want control over the ingredients.

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