Gluten-free diets have become increasingly popular in recent years, with more and more people choosing to avoid gluten for medical reasons or personal preferences. For those with celiac disease or gluten sensitivity, sticking to a strict gluten-free diet is essential. But giving up gluten doesn’t have to mean missing out on favorite foods like soft, warm pretzels.
So does the popular pretzel chain Auntie Anne’s, known for its wide array of sweet and savory pretzel offerings, have any gluten-free pretzel options? Let’s take a look at what gluten-free pretzel lovers need to know about Auntie Anne’s menu.
What is Gluten and Why Do Some People Need to Avoid It?
Before diving into Auntie Anne’s gluten-free options, it helps to have a basic understanding of what gluten is and why some people need to avoid it.
Gluten is a protein found in wheat, barley, and rye. It acts as a glue that helps food maintain its shape, acting as a stabilizing agent in products like breads, baked goods, cereals, pastas, and more.
For most people, consuming gluten is not a problem. But for those with celiac disease or non-celiac gluten sensitivity, gluten can cause serious health issues. Celiac disease is an autoimmune disorder where gluten consumption causes damage to the small intestine. Non-celiac gluten sensitivity means that gluten triggers symptoms like bloating, abdominal pain, and fatigue, but does not cause intestinal damage.
The only treatment for celiac disease and non-celiac gluten sensitivity is following a strict lifelong gluten-free diet, avoiding any foods and products containing wheat, barley, or rye. This makes finding gluten-free options at popular restaurants challenging but important for those avoiding gluten.
Does Auntie Anne’s Have Gluten-Free Pretzel Options?
For those with celiac disease or gluten sensitivity, eating at Auntie Anne’s may seem off limits. After all, this chain is known for its wide range of pretzels, a food not typically gluten-free. But the good news is that Auntie Anne’s does offer some gluten-free pretzel choices!
Here are the gluten-free pretzel options currently available at Auntie Anne’s:
- Gluten-Free Original Pretzel
- Gluten-Free Cinnamon Sugar Pretzel
- Gluten-Free Pretzel Nuggets
Auntie Anne’s uses certified gluten-free pretzel shells that are warmed and prepared on-site at locations. The gluten-free pretzel options can be topped and customized just like any other pretzel order at Auntie Anne’s. So beyond the original and cinnamon sugar versions, you can also request other gluten-free pretzel dippers or toppings.
Key Things to Know About Auntie Anne’s Gluten-Free Pretzels
If you need to avoid gluten, it’s important to keep a few key things in mind when ordering from Auntie Anne’s:
- Only the gluten-free pretzel shell itself is guaranteed gluten-free. Any dipping sauces or toppings may contain gluten, so customize carefully.
- There is a risk of cross-contamination since gluten-containing items are prepared in the same area. Notify staff that you need gluten-free.
- Not all locations offer the gluten-free pretzels. You’ll want to call ahead to your local shop to confirm availability.
- The nutritional information for the gluten-free pretzels may differ slightly from the regular pretzels.
- Kids Packs do not currently have a gluten-free pretzel option.
Consulting the Auntie Anne’s allergen and nutrition info can provide more helpful details. And as always, discuss with your doctor to see if these options work for your individual dietary needs and restrictions.
Other Gluten-Free Options at Auntie Anne’s
In addition to the gluten-free pretzel options, Auntie Anne’s also offers a few other items that are gluten-free:
- Bottled beverages like water, soda, iced tea, and lemonade
- Fruit smoothies
- Haagen-Dazs Vanilla Milk Chocolate Almond ice cream (in cup or cone)
Again, it’s smart to check with the location directly to confirm availability and preparation procedures. And customize any accompanying sauces and toppings based on allergen needs.
Tips for Safely Eating Gluten-Free at Auntie Anne’s
If you want to enjoy Auntie Anne’s gluten-free pretzels, here are some tips to stay safe:
- Scan the online allergen info so you know your options.
- Call ahead to verify your local shop sells the gluten-free pretzels.
- Specify that you have celiac disease or a gluten allergy when ordering.
- Request that staff change gloves and wash hands before preparing your order.
- Choose simple gluten-free dippers like mustard or cheese sauce.
- Opt for bottled beverages instead of fountain drinks to reduce cross-contamination.
- Check labels on packaged items like Haagen-Dazs ice cream.
- Ask questions if you are unsure about any ingredients or preparation.
Dining out gluten-free requires some extra care and communication. With the right precautions, you can enjoy Auntie Anne’s gluten-free pretzels without getting sick.
Are Auntie Anne’s Gluten-Free Pretzels Healthy?
Going gluten-free often means having to choose processed or packaged options to ensure safety. So are Auntie Anne’s gluten-free pretzels actually a healthy choice?
Here is a quick look at the nutrition facts for an original gluten-free Auntie Anne’s pretzel:
| Serving Size | 1 pretzel (71g) |
|---|---|
| Calories | 310 |
| Total Fat | 2 g |
| Sodium | 550 mg |
| Total Carbohydrates | 71 g |
| Protein | 6 g |
With 310 calories and 71 grams of carbohydrates for one pretzel, the gluten-free version is not necessarily a light option. The sodium content is also quite high.
However, the gluten-free pretzel can fit into a balanced diet in moderation. Some tips for lightening it up include:
- Opt for mustard instead of higher-calorie cheese dips.
- Share one pretzel as a snack instead of eating a whole serving.
- Pair it with protein like a hard boiled egg for more balanced nutrition.
- Wash it down with water instead of soda.
Ultimately the gluten-free pretzels at Auntie Anne’s can be an OK choice with some adjustments to keep your overall diet healthy.
Gluten-Free Pretzels You Can Make at Home
If you want more control over ingredients, another option is baking your own homemade gluten-free pretzels. Here is a simple recipe to try:
Ingredients
- 3 cups gluten-free all-purpose flour blend
- 1 1⁄4 cups warm water
- 1 1⁄2 teaspoons salt
- 2 tablespoons unsalted butter, melted
- 2 tablespoons honey
- 1 1⁄2 tablespoons instant yeast
- Coarse sea salt, for sprinkling
- Baking soda, for boiling
Instructions
- In a large bowl, whisk together the flour blend, salt, yeast, honey, melted butter and 1 cup of the warm water.
- Once combined, add remaining 1⁄4 cup water as needed to form a sticky dough. Turn out onto a floured surface.
- Knead the dough for about 5 minutes until smooth and elastic. Divide into 8 equal pieces.
- Roll each piece into a 24-inch rope and shape into pretzel loops.
- In a large pot, bring 8 cups of water to a boil. Add 2 tablespoons baking soda and reduce to a simmer.
- Boil pretzels 30 seconds per side. Transfer to a parchment-lined baking sheet.
- Sprinkle pretzels with coarse sea salt.
- Bake at 450°F for 12-14 minutes until deep golden brown.
- Enjoy your fresh homemade gluten-free soft pretzels!
Baking your own gluten-free pretzels allows you to control the ingredients. You can swap the flour blend, use olive oil instead of butter, and skip the honey to make it vegan. Shape into bites, sticks or rings for fun varieties.
Where Else Can You Buy Gluten-Free Pretzels?
In addition to Auntie Anne’s and homemade options, there are more and more places to find gluten-free pretzels including:
- Grocery stores like Whole Foods, Trader Joe’s, Sprouts, and Target.
- Natural food stores such as Earth Fare and Fresh Thyme.
- Online retailers like Amazon and Thrive Market.
- Specialty gluten-free brands such as Schar and Katz.
- Many ice cream and yogurt shops offer gluten-free pretzel toppings and waffle bowls.
- Some ballparks like Progressive Field in Cleveland have gluten-free pretzel stands.
Gluten-free pretzels are becoming more widely available as the demand increases. With proper vetting of preparation procedures and ingredients, enjoying the classic twisted treat is possible for gluten-free eaters.
Conclusion
In summary, those avoiding gluten for medical reasons can enjoy pretzels from the popular chain Auntie Anne’s. They offer original and cinnamon sugar pretzel options using certified gluten-free pretzel shells.
However, precautions need to be taken to avoid cross-contamination when ordering. Not all locations carry the gluten-free pretzels so call ahead to verify availability. While tasty, the pretzels are high in carbohydrates and sodium so enjoy in moderation as part of an overall healthy diet.
Making your own gluten-free soft pretzels at home gives you control over ingredients. And gluten-free pretzels are showing up on more and more restaurant menus and grocery store shelves every day. With some extra care and planning, you can still enjoy the gluten-free pretzel goodness you crave.
