Quick answer
Most peanut butter filled pretzels are gluten free, but it’s important to check the label. Some brands may contain gluten from added ingredients like wheat flour or malt extract. As long as the pretzels are made without gluten grains, most peanut butter filled pretzels can be considered gluten free.
Are pretzels naturally gluten free?
Pretzels made from just water, salt and wheat flour contain gluten from the wheat. However, pretzels can be made gluten free by using alternate flours instead of wheat flour. Some commonly used gluten free flours are:
- Rice flour
- Sorghum flour
- Corn flour
- Potato starch
- Tapioca flour
So pretzels are not naturally gluten free, but can be made gluten free by avoiding gluten containing ingredients.
Are peanut butter pretzels certified gluten free?
Some brands of peanut butter filled pretzels are certified gluten free, meaning they have been tested to verify the gluten content is under 20 ppm (parts per million). Certified gluten free products will carry one of the below logos on the packaging:
- Gluten Free Certification Organization (GFCO)
- Celiac Sprue Association’s Recognition Seal
- National Celiac Association Recognition Seal
So look for these logos of certification programs on the label to ensure the pretzels are rigorously tested and confirmed as gluten free.
What ingredients make peanut butter pretzels gluten free?
Here are some key gluten free ingredients commonly found in peanut butter filled pretzels:
- Flours: Rice flour, sorghum flour, tapioca flour, corn flour etc. These provide the base for the pretzel dough.
- Binders: Starches like potato starch, tapioca, corn starch etc help hold the pretzel dough together.
- Peanut butter: Most brands use allergen-free facilities and equipment for peanut butter production.
- Sugar: Cane sugar, brown sugar etc are gluten free.
- Oils: Expeller pressed oils like canola, sunflower, avocado etc are gluten free.
- Natural flavors: Gluten free flavors from fruits, nuts, spices, herbs etc add taste.
- Salt: Table salt or sea salt.
So checking for these gluten free ingredients is an easy way to identify if the peanut butter pretzels will be gluten free.
What ingredients contain gluten in pretzels?
Here are some ingredients that contain gluten that are sometimes found in pretzels:
- Wheat flour: This is the main flour used in traditional pretzels.
- Barley malt: Derived from gluten containing barley and used for flavor.
- Malt vinegar: Made from glutenous barley malt.
- Soy Sauce: Soy sauce contains wheat.
- Hydrolyzed wheat protein: Adds a meaty umami flavor but contains gluten.
Avoiding pretzels with these ingredients is key to choosing gluten free options.
Why peanut butter and pretzels are a gluten free match
Here’s why combining peanut butter with pretzels makes for a tasty, gluten free snack:
- Peanut butter is naturally gluten free and packed with protein. It adds nutrition to the snack.
- The rich, creamy taste of peanut butter perfectly complements the salty crunch of pretzels.
- Filling adds moisture and flavor to otherwise plain pretzels.
- Peanut butter helps adhere to the grooves and curves of a pretzel for the perfect pairing.
- Peanut butter pretzels are portable for school, work or travel.
- Kids love the classic winning flavor combination of peanut butter and pretzels.
So peanut butter and pretzels naturally make for a delicious anytime gluten free snack.
Are some brands of peanut butter pretzels gluten free?
Yes, many popular brands of peanut butter filled pretzels are gluten free. Here are some gluten free options:
| Brand | Product | Key Gluten Free Ingredients |
|---|---|---|
| Snyder’s of Hanover | Peanut Butter Filled Pretzels | Rice Flour, Peanut Butter (peanuts, sugar, mono and diglycerides, salt) |
| Utz Quality Foods | Utz Peanut Butter Filled Pretzels | Rice Flour, Peanut Butter (peanuts, sugar, salt) |
| Herr’s | Herr’s Peanut Butter Filled Pretzels | Rice Flour, Peanut Butter (peanuts, sugar, hydrogenated vegetable oils, salt) |
| Member’s Mark (Sam’s Club) | Caramel Peanut Butter Filled Pretzels | Rice Flour, Peanut Butter (peanuts, sugar, palm oil, molasses, salt) |
These popular options are made without any wheat/gluten ingredients, indicating they are gluten free foods. But always double check the label to confirm.
What about store brand and generic peanut butter pretzels?
Store brand, generic or private label peanut butter filled pretzels also have gluten free versions available. For example:
- Kroger: Kroger Caramel Peanut Butter Filled Wavy Pretzels
- Publix: Publix Peanut Butter Filled Pretzels
- Trader Joe’s: Trader Joe’s Peanut Butter Filled Pretzel Nuggets
- Aldi: Clancy’s Peanut Butter Pretzel Nuggets
- Costco: Kirkland Signature Peanut Butter Filled Pretzels
- Amazon: Amazon Brand Happy Belly Peanut Butter Filled Pretzels
The store brand versions also check the main gluten free ingredients like rice flour and peanut butter. But verify by reading the food labels.
What about gluten free labeling?
Checking the food label on peanut butter pretzels is the only sure way to determine if they are gluten free. Here’s what to look for:
- An explicit “gluten free” statement on the package.
- Allergen statement listing contains “wheat” – a missing wheat statement is reassuring.
- No ingredients containing gluten grains – wheat, barley, rye etc.
- Manufactured in a facility/on equipment shared with no gluten items.
- Third party certification logo (GFCO, Celiac Support Association etc).
Only purchasing peanut butter pretzels with these indicators provides assurance they are gluten free foods.
Are there risks of cross-contamination?
There is a small risk of cross-contamination during manufacturing if gluten containing items share equipment with gluten free items. Some ways cross-contamination can happen:
- Shared equipment – If equipment isn’t properly cleaned between gluten/gluten-free production runs.
- Shared facilities – If airborne wheat flour in the facility gets onto products.
- Shared suppliers – If suppliers manufacture both gluten/gluten-free ingredients.
The highest risk is for very sensitive celiacs. Otherwise cross-contamination is usually minimal in facilities with good allergen controls. Certified gluten free products have stricter requirements, so choosing those can minimize any risk.
What about organic and GMO-free peanut butter pretzels?
Some brands of peanut butter pretzels also come in organic and non-GMO varieties:
- Organic: Made without synthetic chemicals, preservatives, pesticides, fertilizers etc.
- Non-GMO: Made without genetically modified ingredients.
These options are also typically gluten-free, but always check the labels to confirm gluten free status. Some examples are:
- Organic: Quinn Organic Peanut Butter Filled Pretzels
- Non-GMO: Snack Factory Non-GMO Peanut Butter Filled Pretzels
Going organic and non-GMO allows you to avoid those concerns in addition to being gluten free.
Should I make my own peanut butter pretzels?
Making homemade peanut butter pretzels allows you full control over the ingredients. You can choose certified gluten free flour and peanut butter brands to ensure it’s gluten free.
However, homemade also requires more effort compared to buying pre-made. Here are some pros and cons:
Pros:
- Total control over ingredients and gluten free status
- Can adjust flavors, sweetness etc.
- Can use organic, non-GMO, higher quality ingredients
- Avoid preservatives and hydrogenated oils in storebought
- Usually cheaper per serving compared to packaged
Cons:
- Time consuming to make the dough and shape pretzels
- Require baking skills and knowledge
- Need right kitchen tools and equipment
- Fresh pretzels won’t preserve as long
- Trial and error to perfect the recipe
So weigh the pros and cons based on your needs. Pre-made offers convenience, while homemade allows customization.
What are some gluten free peanut butter pretzel recipes?
Here are two tasty homemade gluten free peanut butter pretzel recipes:
Gluten Free Peanut Butter Filled Pretzels
Ingredients:
- 1 1⁄2 cups gluten free flour (like Bob’s Red Mill)
- 1 tsp xanthan gum
- 1⁄4 cup melted butter
- 1⁄2 cup warm water
- 1⁄2 cup peanut butter
- 1⁄3 cup brown sugar
- 1 tsp vanilla
Steps:
- In a bowl, mix the gluten free flour and xanthan gum.
- Stir in melted butter and warm water till a soft dough forms.
- Roll out dough into a rectangle, cut into strips, shape into pretzels.
- Make peanut butter filling by mixing peanut butter, brown sugar and vanilla.
- Put dollops of filling into center of shaped pretzel knots.
- Bake at 350°F for 12-15 minutes till lightly browned.
- Sprinkle with coarse salt once out of the oven.
Gluten Free Chocolate Peanut Butter Pretzels
Ingredients:
- 1 1⁄2 cups brown rice flour
- 2 tsp baking powder
- 1⁄2 tsp salt
- 1 cup chocolate peanut butter
- 1⁄4 cup sugar
- 2 tbsp butter, melted
- 1⁄2 cup milk
- 1 egg
- 1 tsp vanilla extract
Steps:
- Preheat oven to 350°F. Line a baking sheet with parchment.
- In a bowl, mix together the rice flour, baking powder and salt.
- In another bowl, mix the peanut butter, sugar, melted butter, milk, egg and vanilla.
- Stir the wet mixture into the dry ingredients till a sticky dough forms.
- On a floured surface, roll dough to 1/4 inch thickness. Cut into strips and shape pretzels.
- Place on baking sheet and bake 12-14 minutes until set.
- Let cool 5 minutes then enjoy!
So get creative with making your own gluten free peanut butter pretzel treats!
Where to buy gluten free peanut butter pretzels?
Gluten free peanut butter pretzels can be found at many major grocery stores, online and in health food stores:
- Grocery stores: Kroger, Publix, Safeway, Stop & Shop, etc in the gluten free aisle.
- Membership stores: Costco, Sam’s Club, BJ’s Warehouse etc.
- Online stores: Amazon, Walmart, Target, Fresh Direct, Peapod, Vitacost etc.
- Health food stores: Sprouts, Whole Foods, Earth Fare, Erewhon, Natural Grocers etc.
Calling ahead to check availability is a good idea. Prices range from about $3-$6 per 6-8oz bag depending on brand and retailer. Sale prices and bulk packs offer savings.
Are there peanut butter pretzel alternatives?
For those with peanut allergies, these alternatives offer the pretzel and “peanut butter” taste without peanuts:
- WowButter – Made from roasted soybeans, provides peanut butter flavor
- SunButter – Made from roasted sunflower seeds, replicates texture
- Jif Peanut Butter Spread – Peanut powder provides nutty taste
- Reese’s Take 5 – Uses peanut butter candy filling
However, always check labels since cross-contamination with peanuts can occur. For nut-free facilities, try Enjoy Life brand peanut butter chips inside pretzels.
The bottom line
Most peanut butter filled pretzels are gluten-free, but confirm by carefully reading the label. Look for certified gluten free symbols for added assurance. Popular brands like Snyder’s, Utz and Herr’s offer gluten free versions. Making them at home lets you control all ingredients. With so many ways to enjoy peanut butter pretzels gluten-free, this classic snack can stay in your diet!
