Gluten free pretzels have become increasingly popular in recent years, even among those who do not have celiac disease or a gluten intolerance. Many people find that gluten free pretzels have a great taste and texture, are easy to digest, and have nutritional benefits over traditional pretzels. There are several reasons why gluten free pretzels have gained so much popularity.
They Have a Great Taste and Texture
One of the main reasons gluten free pretzels have become so popular is their great taste. The best gluten free pretzel brands have perfected recipes using alternative flours like rice, tapioca, and brown rice flours to create a pretzel that is very similar in taste and texture to a traditional gluten-containing pretzel. The alternative flours provide a light crispy exterior and soft, chewy interior when baked. Some brands even add in molasses or malt extract to further enhance the classic pretzel flavor. The pretzels get their signature shiny outer shell from being boiled briefly in an alkaline solution before baking. This gives them that delicious pretzel taste and exterior crunch without any gluten.
They Come in Fun Shapes and Flavors
Gluten free pretzel companies have expanded their offerings beyond just the traditional pretzel knot shape. You can now find gluten free pretzel sticks, nuggets, braids, minis, and even sandwiches. The different shapes make them fun to eat and provide more options to incorporate them into recipes or grab them for a snack.
In addition to the classic salted flavor, gluten free pretzels now come in a wide array of seasonings and flavors. Cinnamon sugar, everything bagel, honey mustard, and chocolate dipped are just a few of the flavored gluten free pretzels available. The flavor varieties help keep your snacking exciting and satisfying.
They Have a Satisfying Crunch
Part of what makes pretzels so addicting is their satisfying crunch. Gluten free pretzel brands have worked hard to recreate the crunchy, crusty exterior of a traditional pretzel using gluten free flours. The combination of flours along with the alkaline bath and baking method produces a gluten free pretzel with a crispy crust that crackles when you bite into it. The crunch adds textural interest and makes them tasty to munch on.
They are Easily Digestible
Since gluten free pretzels do not contain any wheat, barley, or rye ingredients, they are much easier to digest than regular pretzels for many people. Those with celiac disease or a gluten sensitivity are able to enjoy pretzels again without distress when they choose gluten free options. Even those without gluten issues often report feeling better after eating gluten free pretzels compared to regular ones. They do not cause the digestive upset or bloating that sometimes occurs after eating gluten containing foods. The gluten free pretzels provide a comforting snack option without stomach problems.
Less Gastrointestinal Issues
For those with celiac disease or non-celiac gluten sensitivity, eating gluten triggers an autoimmune response in the body that damages the small intestine and causes gastrointestinal distress. Symptoms like abdominal pain, bloating, constipation or diarrhea are commonly reported after the ingestion of gluten. With gluten free pretzels, these gastrointestinal problems are avoided since there is no gluten present. Even just going gluten free for a short time can allow the gut to heal and decrease discomfort.
Avoidance of Bloating
Some people report feeling gassy and bloated after eating regular pretzels and other gluten containing foods. This may occur from difficulty properly digesting the gluten protein. Gluten free pretzels do not contain this problematic protein, so eating them is less likely to cause uncomfortable bloating in the digestive tract. The gluten free formulas seem to be easier tolerated with less air swallowed during eating.
They Offer Nutritional Benefits
In addition to being easier to digest, gluten free pretzels also offer some nutritional advantages over traditional pretzels. While no pretzel is a vitamin packed health food, gluten free pretzels made with whole grains tend to be higher in protein, fiber, and certain vitamins and minerals. For those on a gluten free diet, they provide important nutrients that are sometimes lacking.
Higher Fiber Content
Some research has found the fiber content of gluten free baked goods to be higher than their traditional wheat flour counterparts. The fiber comes from the use of whole grain gluten free flours. Fiber has many beneficial effects in the body including promoting digestive health, maintaining bowel regularity, controlling blood sugar, aiding heart health, and contributing to satiety. Getting extra fiber from snacks like gluten free pretzels is a bonus.
More Protein When Made with Beans
The protein content of gluten free baked goods can also be increased with the use of bean flours. Pretzels made with chickpea, lentil, or fava bean flour deliver extra protein. Protein helps maintain muscle mass, keeps you feeling fuller longer, stabilizes blood sugar, and provides nutrients. The bean flours make the pretzels denser and crunchier too.
Lower Glycemic Index Than Regular Pretzels
Research has found the glycemic index of gluten free foods made with whole grains tends to be lower than similar gluten containing items. The glycemic index measures how quickly a food causes blood sugar to rise. Gluten free pretzels made from grains like brown rice, buckwheat, or quinoa have a lower glycemic index, which helps avoid spikes and crashes in blood sugar after eating. Steadier blood sugar is beneficial for focus, appetite control, and energy levels.
They Provide Variety in a Gluten Free Diet
Finding tasty snack options when following a strict gluten free diet can be challenging. Gluten free pretzels help provide variety and indulgence. They offer a satisfying gluten free carb option beyond just crackers and potato chips. The assortment of flavors and shapes keep things interesting. Gluten free pretzels can fulfill a craving for a comforting snack food without derailing your gluten free eating plan.
An Exciting Gluten Free Snack Option
Snacking often becomes boring and unsatisfying on a gluten free diet. How many plain rice cakes and apples can a person eat!? Finding exciting snack foods like gluten free pretzels helps add enjoyment back to eating gluten free. They provide something indulgent to munch on and share with friends. Gluten free pretzels have a nostalgic taste of childhood snacks but in a gluten free formula you can safely eat.
Convenient Fun Food for Kids and Adults
Gluten free pretzels are a snack both kids and adults love to eat. The fun shapes and flavors appeal to children while their crunchy texture and hearty taste satisfy adult snack cravings too. They are easy to pack in lunches, take to work, or grab for a sporting event thanks to their convenience. No prep is required so they are always there when you need a snack. Gluten free pretzels bring a joyful snack time option for the whole family.
Party Pleasers
Having gluten free snacks on hand makes hosting get-togethers much easier when you or your guests have dietary restrictions. Serving crunchy salty snacks like gluten free pretzels helps create a laidback atmosphere where people enjoy nibbling and chatting. The wide range of seasoning flavors ensures there are pretzel options to please everyone’s palates. They are the perfect crowd-pleasing party snack that also happen to be gluten free.
Gluten Free Pretzel Brands Worth Trying
If you have not already incorporated gluten free pretzels into your snacking routine, there are many great brands making tasty options worth trying. Here are some top recommendations:
Snyder’s of Hanover Gluten Free Pretzels
– America’s pretzel brand now has several gluten free pretzel varieties including sticks, minis, and braided twists
– Flavors include original, honey mustard, cinnamon sugar, and everything bagel
– Widely available at grocery stores and online retailers
Glutino Pretzels
– Various shapes like sticks, nibblers, and pretzel thins
– Flavors include original, salted caramel, cinnamon, and chocolate dipped
– Found in the gluten free aisle of many grocery stores
Katz Gluten Free Pretzels
– Pretzel sticks, nuggets, and bites in flavors like salted, unsalted, and garlic
– Made in a dedicated gluten free facility
– Sold online and at specialty health food stores
Unique Pretzels
– Mini stuffed pretzels with cheese and jalapeno fillings
– Bagel crisps and sweet cinnamon pretzel sticks too
– Online ordering and at select natural grocers like Whole Foods
Aleia’s Gluten Free Artisan Pretzels
– Hand-rolled pretzel knots oven baked not fried
– Classic salty flavor with a touch of sweetness
– Find them online or in store at Costco, Wegmans, Hy-Vee
How to Make Your Own
While store-bought gluten free pretzels are quick and tasty, making them at home lets you control the ingredients. Follow this simple recipe:
Ingredients
| 1 1/2 cups | Gluten-free flour blend (Bob’s Red Mill 1 to 1 is a good choice) |
| 1 tsp | Baking powder |
| 1/2 tsp | Salt |
| 1 tsp | Xanthan gum |
| 2 tbsp | Olive oil |
| 1/2 cup | Warm water |
| 2 tbsp | Baking soda |
| Optional add-ins: | Sesame seeds, everything bagel seasoning, cinnamon sugar |
Instructions
1. Preheat oven to 450°F and line a baking sheet with parchment.
2. In a large bowl, whisk together the flour blend, baking powder, salt, and xanthan gum.
3. Stir in olive oil, then add warm water and combine. Knead briefly until a dough forms.
4. Divide dough into 8 equal pieces and roll each into a rope shape.
5. Shape ropes into pretzel shapes, making sure ends are sealed well.
6. In a shallow bowl, make a baking soda bath by stirring 2 tbsp baking soda into 4 cups warm water.
7. Dip each pretzel in bath for 30 seconds, let drip dry, then place on prepared baking sheet. Sprinkle with any seasonings if desired.
8. Bake pretzels for 12-14 minutes until deep golden brown. Let cool 5 minutes before serving. Enjoy!
Conclusion
Gluten free pretzels have earned a spot as a beloved snack thanks to their great taste and texture similar to traditional pretzels. They offer the satisfaction of a crunchy indulgent snack without the discomfort some experience after eating gluten. With fun flavors and shapes to choose from, going gluten free no longer means giving up the joy of munching on pretzels. Exploring brands like Snyder’s of Hanover, Glutino, and Katz give you plenty of crunchy, crave-worthy options to work into your snack rotation. And making your own unique gluten free pretzel creations is an easy, rewarding way to control the ingredients. With so many excellent tasting choices, the question is no longer “Why go gluten free?”, but rather “Why not go gluten free?” when you can still enjoy delicious snacks like pretzels without gluten. So next time a pretzel craving strikes, reach for a gluten free variety and get ready to enjoy the many texture and flavor benefits these gluten free snacks have to offer.
