Gluten-Free Soft Pretzels

gluten-free soft pretzel
Gluten-free soft pretzel photo by Rachel Jackson
Calories: 345

This recipe was originally published in 2016.

These gluten-free pretzels taste just like those sold at the ballpark and the mall. You can shape the dough into pretzel bites and even buns. Don’t skip the baking soda bath; it creates an authentic texture and hue. These taste best when eaten the same day. They can be made with egg replacement.

For Egg-Free Soft Pretzels, omit 2 eggs. Combine 2 tablespoons flax meal with 6 tablespoons hot water. Use this mixture to replace the eggs in step 6. Add more water, 1 teaspoon at a time, until dough is smooth. Use wet hands to shape the dough and smooth any breaks. Lower pretzels into the water using a slotted spatula and keep them submerged 2 minutes. The dough is fragile and may fall apart if left to float or if it’s over-handled.


  • ½ cup milk of choice
  • 3 tablespoons butter or Earth Balance buttery sticks
  • 1 packet yeast
  • 2 teaspoons sugar
  • 1 tablespoon cold water
  • 1 teaspoon unflavored gelatin or agar powder
  • ½ cup white rice flour
  • ½ cup brown rice flour
  • ¼ cup millet flour
  • ¾ cup potato starch (not potato flour)
  • 2/3 cup tapioca starch/flour, more for dusting work surface
  • 1 teaspoon xanthan gum
  • 1 teaspoon salt
  • 2 large eggs, room temperature 10 cups water
  • 2/3 cup baking soda
  • Egg wash (1 egg yolk mixed with
  • 1 tablespoon water) or milk of choice
  • Pretzel salt or coarse kosher salt


1Preheat oven to 375°F. Line a baking sheet with parchment paper.

2Place milk and butter in a microwave-safe measuring cup and heat until mixture is 110°F, about 40 seconds on high (any hotter will kill the yeast). Pour into a bowl and whisk in yeast and sugar. Set aside to proof.

3Place 1 tablespoon cold water in a very small microwave-safe bowl. Sprinkle gelatin over the water and set aside.

4In a medium bowl, combine white rice flour, brown rice flour, millet flour, potato starch, tapioca starch/flour, xanthan gum and salt.

5By this time, gelatin should be activated. Place it in the microwave and heat 5 to 7 seconds on high, just long enough to get it liquid again.

6Beat gelatin and eggs into proofed yeast mixture. Slowly beat in flour mixture. Then beat on medium speed 1 to 2 minutes until dough is well mixed and is pulling away from the sides of the bowl.

7Lightly dust your work surface with tapioca starch/flour. Pinch off pieces of dough and roll them into ropes. Form each into a “U” shape, twist the top ends together 2 times and bring the ends down to the bottom of the “U” to form a pretzel shape.

8In a very large pot, prepare a baking soda bath by combining 10 cups water with baking soda. Bring to a boil. Then reduce to a simmer.

9Gently slide pretzels into simmering water. Cook 1 minute, flip and cook another minute. Remove with a slotted spatula and place on prepared baking sheet.

10Brush pretzels with egg wash or milk of choice and sprinkle lightly with salt.

11Place pretzels in preheated oven and bake 15 to 18 minutes until dark golden brown. Cool on a wire rack.

Each serving contains 345 calories, 10g total fat, 5g saturated fat, 0g trans fat, 123mg cholesterol, 424mg sodium, 59g carbohydrates, 2g fiber, 3g sugars, 6g protein.