Gluten free pretzels have become increasingly popular for those who need to follow a gluten free diet. Pretzels are a great snack food, but traditional pretzels contain gluten from wheat flour. Thankfully, several companies now offer tasty gluten free pretzel options made from ingredients like brown rice flour, corn starch, and potato starch instead of wheat.
Are regular pretzels gluten free?
No, regular pretzels are not gluten free. Traditional pretzels are made from wheat flour, which contains gluten. The gluten helps give pretzels their chewy, bread-like texture.
Why are gluten free pretzels important?
Gluten free pretzels are important for those who have celiac disease or a gluten sensitivity. For people with these conditions, consuming gluten triggers an immune response that damages the small intestine. This can lead to symptoms like abdominal pain, bloating, diarrhea, constipation, vomiting, fatigue, headache, and more. The only treatment is following a strict lifelong gluten free diet. Gluten free pretzels allow these individuals to enjoy the tasty snack safely.
What makes a pretzel gluten free?
Gluten free pretzels are made without any ingredients containing gluten. Instead of wheat flour, they are made with a combination of gluten free flours and starches like:
- Brown rice flour
- Sorghum flour
- Corn starch
- Potato starch
- Tapioca starch
These gluten free options give pretzels the proper dough texture and chewiness when baked. Gluten free pretzels will also be processed in a facility free from cross-contamination with gluten. Any brand labeling its pretzels “gluten free” must comply with the FDA requirements that the product contains less than 20 parts per million of gluten.
What are some popular gluten free pretzel brands?
Here are some of the top brands for gluten free pretzels:
Snyder’s of Hanover Gluten Free Pretzels
Snyder’s of Hanover offers classic gluten free pretzels in a few different varieties: sticks, minis, and braided twists. They are made with a blend of brown rice flour, corn starch, and potato starch. Snyder’s gluten free pretzels are certified gluten free to less than 20 ppm.
Glutino Gluten Free Pretzels
The Glutino brand has gluten free pretzel sticks, nuggets, and bite-size pretzels. They are made with corn starch instead of wheat flour for a gluten free option. Glutino pretzels are certified gluten free and non-GMO.
Katz Gluten Free Pretzels
Katz offers gluten free pretzel sticks, rings, knots, and crisps. They use a unique blend of gluten free flours like sorghum, millet, quinoa, amaranth, teff, and chickpea. Katz gluten free pretzels are certified gluten free to meet the FDA standards.
Aldi LiveGfree Gluten Free Pretzels
The LiveGfree brand at Aldi has classic original gluten free pretzel sticks and minis. They are made with a blend of brown rice flour, potato starch, corn starch, and tapioca starch. LiveGfree pretzels are certified gluten free and very affordable.
What gluten free pretzel flavors and varieties are available?
Many brands offer gluten free pretzels in unique flavors and shapes beyond the basic original salted option. Here are some of the different gluten free pretzel varieties you can find:
- Flavored pretzels – Cinnamon sugar, honey mustard, buffalo, ranch, everything bagel
- Filled pretzels – Chocolate, peanut butter, cheese filled
- Pretzel sticks – Long, slender gluten free pretzel sticks
- Pretzel crisps – Thin, crunchy gluten free pretzel crisps
- Pretzel minis – Bite-size miniature pretzel twists
- Pretzel knots – Knotted gluten free pretzel rings
- Pretzel braids – Braided gluten free pretzel dough
- Soft pretzels – Fresh bakery-style chewy gluten free pretzels
- Hard pretzels – Crunchy, cracker-like gluten free pretzels
The flavors and shapes allow you to enjoy varied textures and tastes. Having pretzel options like sticks, crisps, crackers, and soft bread-like textures creates diverse eating experiences while staying gluten free.
Where can you buy gluten free pretzels?
There are many options for where to buy gluten free pretzels:
- Grocery stores – Most major grocery store chains will have a gluten free section with brands like Snyder’s, Glutino, or their store brand.
- Natural food stores – Health food stores like Sprouts or Whole Foods have large gluten free selections including pretzels.
- Online – You can order gluten free pretzels online from Amazon, the brand’s website, Vitacost, Thrive Market, etc.
- Drug stores – Some pharmacies like CVS, Walgreens, and Rite Aid stock certain gluten free pretzel brands.
- Warehouse clubs – Sam’s Club, Costco, and BJ’s Wholesale carry gluten free pretzels in bulk.
Checking the gluten free sections in grocery and health food stores will offer the most variety. Online shopping for specialty brands can help you find unique pretzel flavors and shapes.
How do you store and prepare gluten free pretzels?
Gluten free pretzels have similar storage needs and preparation as regular pretzels:
- Store unopened packages at room temperature in a pantry or cupboard.
- Once opened, keep in an airtight container and consume within 1-2 weeks for best quality.
- Read individual product labels for any special storage instructions.
- Most pretzels are ready to eat right out of the package as a snack.
- Pair pretzel sticks or crisps with gluten free dips like hummus, cheese sauce, or nut butters.
- Use crushed pretzels as a coating for baked chicken tenders or fish fillets.
- Incorporate bite-size pretzels in a trail mix with nuts and dried fruit.
Gluten free pretzels should be stored properly once opened to maintain crispness and prevent staleness. They make for an easy grab-and-go snack on their own or dipped in a yummy accompaniment.
Nutrition facts for gluten free pretzels
Here is a comparison nutrition chart of 1 ounce (about a small handful) of different popular gluten free pretzel brands:
| Pretzel Brand (1 oz) | Calories | Fat | Carbs | Protein |
|---|---|---|---|---|
| Snyders of Hanover | 110 | 0.5g | 23g | 2g |
| Glutino | 110 | 0g | 24g | 1g |
| Katz | 120 | 1g | 24g | 2g |
| Aldi LiveGfree | 110 | 1.5g | 22g | 2g |
The nutrition stats are fairly comparable between brands. A 1 ounce serving provides around 110-120 calories, 22-24g of carbs, and 1-2g of protein. Pretzels make a tasty plant-based snack that is naturally low in fat. Going with a gluten free variety removes the wheat-based carbs without sacrificing crunch and flavor.
Are gluten free pretzels healthy?
Gluten free pretzels can be a healthy snack option in moderation for most people when you look at the nutrition profile. Here are some of the benefits of reaching for gluten free pretzels:
- Low calorie – About 110 calories per serving is relatively low for a crunchy, satisfying snack.
- Low fat – Pretzels have under 2 grams of fat per serving, since they are baked rather than fried.
- Carb conscious – With around 22-24g carbs and 2g protein per serving, pretzels offer a lighter snack option compared to crackers, chips, or baked goods.
- Grain free – For paleo or grain free diets, gluten free pretzels avoid wheat and often use alternate gluten free starches and flours.
- Naturally vegan – Most plain gluten free pretzels are dairy free, egg free, and plant-based by ingredients.
- Variety – There are diverse textures between pretzel sticks, thins, crisps, and crackers to mix it up.
- Gluten free – Removes concerns around gluten or wheat for those with celiac disease or gluten sensitivity.
When snacking in moderation as part of an overall balanced diet, gluten free pretzels can be a better-for-you choice for many lifestyles.
Potential health drawbacks of gluten free pretzels
While gluten free pretzels have some nutritional advantages, there are also some potential drawbacks to keep in mind:
- Less nutrients – Gluten free flours tend to have fewer B vitamins, iron, and fiber compared to whole wheat flour.
- Higher glycemic index – Without the heartier whole grains, gluten free baked goods can spike blood sugar more sharply.
- Often more processed – Heavily milled flours and starches lend to more processing compared to 100% whole grain products.
- Higher sodium – Many brands add more salt to gluten free pretzels to amplify the flavor, increasing sodium content.
- Not whole food – Pretzels made from refined flours and starches are not as nutritious as less processed snacks.
- Easy to overeat – The lighter, crunchier texture makes pretzels easy to over-snack on mindlessly.
While gluten free pretzels eliminate concerns about wheat, they do not offer the same nutrition as less processed alternatives. Moderating portions and balancing with more whole foods is important.
Healthier gluten free pretzel alternatives
If you are looking for more nutritious gluten free snacks that satisfy crunch cravings, consider these pretzel alternatives:
- Raw veggie sticks – Carrot, celery, bell pepper sticks with hummus or guacamole
- Popcorn – Air popped or stove top popcorn, watch added fats/salt
- Nuts and seeds – Whole raw almonds, walnuts, pumpkin seeds for crunchy snack
- Apple slices – With almond butter or sunflower seed butter topping
- Nut crackers – Flaxseed or nut-based gluten free crackers
- Kale chips – Lightly oiled, seasoned home baked kale chips
- Roasted chickpeas – Oven roasted for crunch, add seasoning to taste
- Bean chips – Black bean, lentil, or edamame chips baked from whole legumes
Swap in these more wholesome gluten free snacks periodically to vary the crunch and increase nutrition. Homemade options can help control added sodium and ingredients.
Conclusion
Gluten free pretzels provide a tasty way for people requiring a gluten free diet to still enjoy the fun snack. Leading brands like Snyder’s, Glutino, and Katz offer gluten free pretzel sticks, thins, crackers, and chips using alternative flours. When snacking in moderation, gluten free pretzels can be low calorie, low fat, and low carb. Be aware of some nutritional drawbacks like less protein and fiber compared to whole grain snacks. For more nutrition, occasionally swap in alternatives like fresh veggies, nuts, seeds, popcorn or roasted chickpeas. Gluten free pretzels open up snacking flexibility for anyone avoiding gluten.
