Soft Pretzel Bites Recipe {Allergy Free}

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)

I introduce…………


Soft Pretzel Bites Recipe {Allergy Free}. A pretzel recipe for almost any one!

Depending on your allergy, you can make these a couple of different ways.

Option 1: Gluten Free.  Instead of using regular flour, use your favorite gluten free flour or flour blend.  I personally used Bob’s Red Mill to make these and thought they turned out great.  If you have a tree nut or soy allergy you may not want to use this brand.  On the label it states” Manufactured in a facility that also uses tree nuts and soy.”

Option 2: Soy, Dairy, Egg, Nut and Corn Free.  Follow the regular recipe!

Lets begin!

Mix your dough according to the directions in the recipe.  Roll it out into a rope and cut into bite-size pieces.  Boil for 30 seconds in your baking soda ‘bath’.  Drain as best your can and then baking for 10-12 minutes.  Voila!!

Soft Pretzel Bites Recipe {Allergy Free}. A pretzel recipe for almost any one!

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}. A pretzel recipe for almost any one! Soft Pretzel Bites Recipe {Allergy Free}

Soft Pretzel Bites Recipe {Allergy Free}

Soft Pretzel Bites Recipe {Allergy Free}
Serves: 8


  • 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
  • 1/4 tablespoon – olive oil
  • 10 cup – water
  • 1 1/2 tablespoon – baking soda
  • 1/8 teaspoon – sea salt


  1. 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.
  2. Brush top of dough lightly with oil. Cover with plastic wrap and let rise at room temperature for 1 hour.
  3. Preheat the oven to 425 degrees F. Line a baking sheet with parchment paper. Set aside.
  4. Bring the 10 cups of water and the baking soda to a rolling boil in an wide 8-quart saucepan or roasting pan.
  5. 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.
  6. 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.
  7. Brush the top of each pretzel with oil and sprinkle with salt.
  8. Bake until dark golden brown in color, approximately 10 - 12 minutes.  Serve warm with your favorite dipping sauce.

Nutrition Facts

  • Nutrition per serving % daily value
  • Calories: 190 10%
  • Fat: 2 g 3%
  • Carb: 40 g 13%
  • Fiber: 5 g 20%
  • Protein: 5 g 10%
  • Sugar: 3 g
written by
Natalie Monson

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Chelsea says:

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.

Tiffany says:

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!

Natalie Monson says:

Thanks for the tip!

Genna says:

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?

Gina says:

With the food industry overloading us with so much salt I am wondering how much salt is in each pretzel?

Austen says:

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 🙂

kait says:

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!

Natalie Monson says:

So glad you liked them!!

Darcie says:

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.

Christine says:

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.

Donna Clements says:

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 🙂 🙂

Carey says:

what type of oil do you suggest? Not a fan of coconutty tasting things. Thanks!

Shathy Aktar says:

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.

Jennifer says:

Mine was crumbly as well, but it formed into perfect little pretzel nuggets. :)!

Natalie says:

Violet –

I used Bob’s Red Mill Gluten Free Baking Flour. The link to what I used is in the post.

Natalie says:

Here is a great substitution baking guide:

Good luck – it is really a challenge!

Natalie says:

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!

Jennifer Chavez says:

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.

Chloe says:

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

Natalie says:

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.

violet says:

Mine too and my GF flour mix contains xanthum gum.
Natalie- what flour mix did you use?

Dani C says:

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.

Kati says:

These look delicious! But my daughter can’t have yeast! Any tips or substitutes?

Danielle C says:

Quick active yeast has an MSG in it

Virginia says:

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.

Sarah says:

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!

M says:

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).

Naomi says:

I have a yeast allergy as well, and was thinking the same thing!

Kate Lloyd says:

Thank you for being so mindful of children with allergies. It is greatly appreciated.

Kate Lloyd says:

Thank you for being so mindful of children with allergies and sharing such recipes.

Tiffany says:

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

Natalie says:

Yes I would add it. Add 1/2 teaspoon xanthan gum or guar gum per one cup of gluten-free flour used.

Natalie says:

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

Jennifer Chavez says:

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. 🙂

Jennifer Chavez says:

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. 🙂

Natalie says:

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.

crystal says:

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

Melissa says:

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?

Allergy-Mom says:

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 😀

Natalie says:

Coconut oil will definitely work. I’m not sure how the spelt flour would turn out, but worth a try!

Jovana says:

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!

Natalie says:

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.

Amber F says:

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

Wendy says:

These don’t taste good with namaste flour

Natalie says:

Yes definitely! I used half whole wheat and half all-purpose in one recipe that I made and they turned out delicious.

Natalie says:

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.

Kelsey says:

These look yummy! Can I use whole wheat flour?

Kathy Krol says:

Do these freeze well so you can make ahead and then just boil and bake when up for pretzels?

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