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Soft Pretzel Bites


Hot, buttery little bites of chewy pretzel goodness are an amazing homemade snack for your kids. These Soft Pretzel Bites are easy to make and this recipe is totally allergy free!

soft pretzel bites in a small paper container

Allergy Free Pretzel Bites

Almost every time we post a recipe, there are people who ask for a substitute for some ingredient because their child has a food allergy.  We really feel for parents of children with food allergies, because it is hard enough to feed your kids without having to restrict all sorts of foods!  I think we have finally found a recipe that is allergy free!  This Soft Pretzel Bites Recipe is gluten, soy, egg, dairy, nut, and corn free!  (If I am missing a food allergy I apologize, but these are the most common allergies we get comments about)

Option 1: Gluten, Soy, Dairy, Egg, Nut and Corn Free

We created this recipe to make sure that the ingredients are all gluten, soy, dairy, egg nut and corn free. We really like this flour from Bob’s Red Mill as a gluten free option. Instead of buttering the top of the pretzel bites, we use a pastry brush and a little bit of avocado or olive oil.

Option 2: Regular

If your kids don’t have a food allergy, you can just use all-purpose or white whole wheat flour and butter for the tops. They turn out absolutely delicious this way also!

How to Make Soft Pretzel Bites

Mix your dough according to the directions in the recipe.  Roll it out into a rope that is about 1 1/2 inches thick and then cut into bite-size pieces.  Boil the pieces for 30 seconds in your baking soda ‘bath’.  Drain as best you can and then bake them on a parchment covered baking sheet for 10-12 minutes.  Voila!!

Hot out of the oven, these are slightly crunchy on the outside, and soft and chewy on the inside.  And you won’t have to worry about letting your kids eat them because of an allergy!

Soft Pretzel Bites Recipe {Allergy Free}

Hot, buttery little bites of chewy pretzel goodness are an amazing homemade snack for your kids. These are easy to make and this recipe is totally allergy free!
3.68 from 77 votes
Print Pin Rate
Course: Snack
Cuisine: American
Keyword: allergy free, dairy free, gluten-free, soft pretzel bites, vegetarian
Prep Time: 25 minutes
Cook Time: 10 minutes
Rise Time: 1 hour
Total Time: 35 minutes
Servings: 8 servings
Calories: 190kcal



  • 1 cup water
  • 1 tablespoon sugar
  • 1 tablespoon yeast, active dry
  • 3 1/2 cup flour, gluten free
  • 1 teaspoon salt
  • 1 teaspoon baking powder
  • 1 tablespoon oil

Baking Soda Mixture


  • In a small bowl, add the water, sugar, yeast. Let sit for a few minutes until it starts to bubble. Meanwhile, in a mixer add the flour, salt, and baking powder and mix until blended.  And oil and yeast mixture. Mix until ball of dough forms, then mix for 1 more minute to knead the dough.
  • Brush top of dough lightly with oil. Cover with plastic wrap and let rise at room temperature for 1 hour.
  • Preheat the oven to 425 degrees F. Line a baking sheet with parchment paper. Set aside.
  • Bring the 10 cups of water and the baking soda to a rolling boil in an wide 8-quart saucepan or roasting pan.
  • Once the dough has risen, turn it out onto a slightly oiled work surface and divide into 4-5 pieces. Roll out each piece of dough into a rope. Slice each rope into 1 1/2-inch pieces.
  • Using a slotted spoon lower a handful of the pretzel pieces into the boiling water and boil them for 30 seconds, flipping them around in the water with the spoon a couple of times. Remove the pretzel pieces from the water using the spoon, drain as best you can, and place them on the baking sheets.
  • Brush the top of each pretzel with oil and sprinkle with salt.
  • Bake until dark golden brown in color, approximately 10 – 12 minutes.  Serve warm with your favorite dipping sauce.
Tried this recipe?Mention @SuperHealthyKids or tag #SuperHealthyKids!


Calories: 190kcal | Carbohydrates: 41g | Protein: 6g | Fat: 2g | Sodium: 1054mg | Fiber: 6g | Sugar: 3g

Natalie Monson

I'm a registered dietitian, mom of 4, avid lover of food and strong promoter of healthy habits. Here you will find lots of delicious recipes full of fruits and veggies, tips for getting your kids to eat better and become intuitive eaters and lots of resources for feeding your family.

Learn More about Natalie

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Recipe Rating


I actually haven’t tried freezing them because we never have any left to freeze! But my recommendation would be to bake them first, and then freeze. Then we you want to eat them, just reheat in the oven.

I have gluten free flour but not baking powder. Would using regular baking powder mess up the recipe? Thamks in advance!

No you can definitely use regular depending on your sensitivity to gluten. If you are not gluten intolerant, then definitely regular will work just great.

Sounds delicious!
I don’t have any oil in my house but coconut. Would that work? Also what do you think about substituting the flour for spelt flour. Thanks!

Thanks for sharing this wonderful recipe. It is indeed quite difficult to cook for kids who are allergic to various foods. But I still try to cook as many varieties as possible. I believe that my kids are going to love these soft pretzel bites 😀

HELP! I tried making these but failed at the dough! It comes out all crumbly and does not stick together. I am using GF flour . I am not using a standing mixer, is this why?

hi … just made this recipe for my daughter who is on very restricted diet due to severe food allergies … and they are delicious and most importantly she loves them ! ! Curious what dipping sauces you used and if they too were dairy free egg free soy free ?

Thanks Crystal

We used a honey mustard and a bbq sauce. We like Brianna’s honey mustard and I believe it is dairy and egg free. We like trader joe’s bbq sauce and also it is dairy and egg free.

Hey. Ecstatic I found a GF, allergy friendly pretzel recipe. 🙂 My GF flour dsnt have Xantham/guar gum. Is this something I need to add & if so how much. 🙂

Hey. Ecstatic I found a GF, allergy friendly pretzel recipe. 🙂 My GF flour dsnt have Xantham/guar gum. Is this something I need to add & if so how much. 🙂

If the gluten-free flour you are using does not contain a binder (look on the ingredient label), then you’ll also need to add a binder. You can use xanthum gum or a flaxmeal slurrie: 1 part golden flaxmeal to 2 parts hot water

Can I use coconut flour? If so; will I need to add a binding agent as well? Thank you in advance 🙂

This recipe is hardly allergy free…. That’s like saying that you can just simply replace all purpose flour in any recipe and it will turn out fine. Gluten free and grain free baking are not that simple. I was excited to see an allergy free pretzel recipe, but this is not that. If you test this recipe with allergy free flours and come up with a combination that works out, then let us know. Otherwise you’re just luring people to your web address with false promises. We couldn’t eat this anyway with a yeast allergy in our house (again, not an allergy free recipe).

I’m looking forward to trying these! I have a gluten allergy and my son has an allergy to peanuts and tree nuts. If anyone else has the same allergies, I always use Better Batter flour. It’s available online, can be expensive, but they often have great sales and it’s a cup for cup replacement for regular flour! Just wanted to share, since I know how difficult multiple allergies can be! Thanks for the recipe, I’m excited!

Believe it or not, my son has an allergy to oils. he has severe eczema and oils have a negative impact on his skin. Can i make this without oil? He is also dairy allergic so butter will not work either. Really desperate for anything here.

Ppl can have an allergy to just about anything. I have one to Sorbitan Monostearate in the fast acting yeast. So in essence your correct. However, I think the point is that it covers the high majority of allergens.

M – sorry you were offended by our recipe! We are a balanced site, and were just trying to hit the major allergies because we know how difficult it can be for parents. We are not allergy experts 🙂 Good luck to you.

Hi is there an alternative to yeast? As I can’t have yeast dairy and egg and these look amazing! I would love to be able to try them x

I finally made them & they came out absolutely delicious!!!!! I’m attempting to freeze some now for school & hoping they are still as soft when you reheat them.

I honestly haven’t baked much with coconut flour. When I have used it, I have not used a binding agent and it has turned out fine. Good luck!

Wow! This is a very useful page and I really enjoyed reading article and all users’ comments. BG Bakes is an online store which provides Gluten Free and Allergen Free products. We use high quality ingredients. Our customer’s health is our first priority. Thank you for sharing valuable information.

I love reading your recipes and appreciate all the hard work you put in to help out people with food allergies or just trying to eat healthier THANK YOU 🙂 🙂

Sorry, I followed this recipe exactly, but mine tasted horrible. Very yeasty. The texture was better than I thought it would be, but the taste… yuck.

Thanks, I’m going to try these for our corn/gluten free house!
Quick note: If you’re buying yeast for a corn allergic person, please use the Red Star regular yeast (NOT quick acting) in the white packets. All others I’ve found have preservatives or other ingredients derived from corn.

These are amazing! I too used the Bob’s all purpose gluten free flour. The dough was quite wet but after letting it rise a bit I just scooped it into the booking water with a spoon and it worked amazingly! Thanks for the wonderful recipe!

3 stars
These look yummy but I am failing to see how they could have 11g of fiber and 12g of protein. I would love to be wrong though! Not sayin I won’t make them 🙂

So, I’m currently trying to make these and having trouble with the recipe. I’m following it exactly, and couldn’t get the dough to come together. It was a sandy crumbly mess. I used 1c water and 3.5 cups of GF flour exactly as it states. Then the oil. It states 1/4 tbsp, which is tricky, but could mean 3/4 tsp. I probably should have clarified that up front, but wound up using the 3/4 tsp.

I wound up having to add almost another full cup of water, maybe closer to 1/2-3/4 just to get it to form a ball (that isn’t sticky).

My ingredients are all fresh (purchased this morning).

I am not holding out much hope at this point for this recipe, which is disappointing, bc having wheat, rye, barley, corn and dairy allergies, I was really hoping to recreate a soft pretzel for my daughter.

Any advice on the issues i’m having?

I just wanted to note that You need to use a corn free baking powder to make these corn free. Or You can substitute 1 teaspoon of baking powder with 1 teaspoon of cider vinegar and a quarter teaspoon of baking soda!

Bobs Red Mill is known to be heavily cros contaminated with corn. So tread lightly if that’s the flour you choose to use and have a corn allergy.

Hi Christina, sorry about that! Yes, we’re having a technical issue with our recipe plugin today. We’re working on fixing it now. Thanks for your patience!

Hi. I am attempting to make these and the measurements seem off. I am using a stand mixer and when I followed the directions I had a completely dry mix in the bowl. I added more water and oil till it formed a dough. Wondering what I may have done wrong!! I’m hopeful they turn out okay ???

These are labeled “corn free” but baking powder and most GF flours have corn products. Do you have specific brands you recommend? I have a corn allergy and am super sensitive. Also allergic to Rice. I’ve been experimenting with Cassava Flour, Quinoa Flour, Psyllium Husk Powder.

Bob’s Red Mill has a paleo baking flour that is corn and gluten free. They have a baking powder as well. Good luck!

1 star
I was so excited to try this recipe but it was very disappointing. My flour DID have xanthum gum included in it but the dough still refused to form a ball. After adding more water and I could form a ball, but could not roll it as instructed. It just kept crumbling. The final product was OK warm , but awful once they cooled. Thick and hard. Not soft at all.

This was not a very good recipe for the namaste flower. It came out all crumbly and we had to add about another cup of water before we got it to work

Just tried to make this and it did not form a dough at all, just stayed a floury consistency. I see this happened to some others as well. Anyone have any suggestions?

You might have better luck using weight for the flour. Also, instead of using the amount called for, add 2 1/2 cups and gradually add more if needed.