Anyone who has to avoid gluten in their diet knows the struggle of finding good snack foods. If you're used to eating wheat-based snacks, gluten-free replacements can feel lacking in crunch and taste. Pretzels, which traditionally contain both wheat and malt, are a no-go. However, manufacturers are getting better and better at recreating the crunch and flavor we love with gluten-free ingredients and in different shapes like rods, sticks, and crisps.
Snyder's of Hanover are pretzel experts, and their Gluten-Free Pretzel Sticks don't disappoint. We recommend the 100 calorie packs for on-the-go snacking. But that's not the only option; keep scrolling to see the rest of our top 10 best gluten-free pretzels. If you want to do some research first, check out our buying guide for helpful tips and information on gluten-free ingredients and more.
Sue-Ellen Anderson-Haynes is the founder of 360 Girls&Women® LLC. She's a mother and an experienced registered dietitian. Professionally, Sue-Ellen specializes in women's health and diabetes and also does work as a health writer and speaker. She loves exploring the world of healthy nutrition as a recipe developer and often recommends beneficial health products to her clients.
mybest US' editing team consists of experienced members who have backgrounds in writing, editing, translation, and more. We are dedicated to researching what makes a product or service the best to users in the US in order to create top-quality articles. From skincare, to kitchen appliances, and to DIY supplies, our mission is to find the best ones for you.
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Table of Contents
When choosing a gluten-free pretzel, consider your priorities. Are you looking for a fancy flavor or are you more concerned with the ingredient list? In this guide, we'll walk you through some of the most important things to consider.
Instead of wheat flour, gluten-free pretzels use a variety of alternatives including other grain-based flours and starches. These ingredients have different tastes and textures. Many manufacturers use a blend of flours and starches to get the right consistency.
Grain-based flours include sorghum, rice, and corn flour. Sorghum is an ancient grain that’s naturally gluten-free and high in protein, fiber, and iron. It has a slightly sweet flavor and a dense texture, so it’s often mixed with other lighter gluten-free flours.
Brown rice flour is a whole grain flour that’s made from ground-up rice. It has a nutty flavor and is high in protein, fiber, and B vitamins. Corn flour is made from finely ground cornmeal. Because it's made from the whole kernel, it has better nutritional values than cornstarch.
Grain-based flours are good gluten-free options. However, not all whole grain flours are 100 percent whole grain. It's imporant to look for the Whole Grain Council seal to know if the product is fully grain-based.
Many gluten-free pretzels include some type of starch, which helps bind ingredients together and creates chew and elasticity in the finished product. Common starches include tapioca, corn, and potato, all of which have a neutral flavor. Compared to flours, starches tend to be higher in carbohydrates and lower in protein and fiber.
Some gluten-free pretzels use vegetables like butternut squash or cauliflower in their recipes. These ingredients can add small amounts of fiber and vitamins to the finished product.
They can also add flavor; your pretzels may have a slight vegetable aftertaste. However, if you don’t mind the taste or are interested in trying something different, these can be a fun option.
Corn and potatoes are common examples of vegetables that can be used to mimic the taste and texture of gluten. On the label, these will be referred to as corn starch and potato starch. Both are gluten-free and fine options if you enjoy the flavor.
To ensure that the pretzels you’re buying are gluten-free, look for the words “gluten-free,” “no gluten,” “free of gluten,” or “without gluten” on the packaging. These labels are regulated by the FDA, and mean that the product contains less than 20 parts per million of gluten, which is generally considered to be safe for celiacs.
However, if you have an allergy or intolerance and are sensitive to even trace amounts of gluten, you may need to be more careful. You might also see gluten-free seals from third-party organizations, like the Gluten-Free Certification Organization and the National Sanitation Foundation.
Testing standards for third-party certifications vary, so it’s best to check their website to determine exactly what each gluten-free seal means. In addition, you can check whether the product is manufactured in a dedicated gluten-free facility to avoid cross-contamination.
In addition to the classic twist, gluten-free pretzels come in a variety of different shapes and sizes. Sticks are a fun alternative that are great for easy snacking. If you want something a little more sturdy, look for pretzel rods, which are thicker than sticks and can be eaten plain or with cheese or dips.
Pretzel thins are flat like chips. Eat them with hummus as a gluten-free alternative to pita chips. And don’t forget about filled pretzels! These little pretzel bites are filled with things like peanut butter and chocolate for a flavorful snack all in one.
Filled pretzels aren’t the only option if you want extra flavor. If you tend to crave savory foods, you can find gluten-free pretzels with flavors like mustard, onion, and hot sauce. If your tastes tend more towards the sweet side of things, look for chocolate or yogurt-covered pretzels.
Flavors are a great way to add spice to a pretzel. However, you should take care as some flavors can add sodium and sugar.
I recommend pretzels that are seasoned with herbs if you're aiming for a low-sodium diet. They can add a lot of punch to a pretzel without the added salt or sodium or even sugar.
Hard and soft pretzels are two very different things, so make sure you know which one you’re craving. If you’re shopping online, hard pretzels are much easier to come by since they have a longer shelf-life.
Soft pretzels will usually come frozen and need to be heated before serving. You’re more likely to find gluten-free soft pretzels at smaller specialty stores and bakeries. You can also find gluten-free soft pretzel baking mixes, which you can keep in your pantry and make whenever a craving hits.
Some brands that make gluten-free pretzels also make wheat pretzels. Unfortunately, the packaging for the gluten-free and wheat versions sometimes looks very similar.
In addition, manufacturers can change the ingredients at any time without warning. If you’re used to buying a specific brand of gluten-free pretzels, it’s a good idea to double-check the ingredients and make sure it’s labeled as gluten-free each time you buy.
You want to be especially sure the product doesn't contain wheat, rye, or barley. Oats can also be contaminated with gluten.
Always read the ingredient list at least twice just in case you misread it the first time. Look for a certified gluten-free label to verify the product follows certain manufacturer protocols.
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Snyder's of Hanover
Gluten Free Pretzel Sticks
100-Calorie Packs for Easy Snacking
Pretzel Crisps Gluten-Free Minis
Bite-Sized Crisps You Can Eat by the Handful
Gluten-Free Fudge Covered Pretzels
Fulfill Your Sweet and Salty Cravings
Gluten Free Everything Thins Pretzels
Everything but the Gluten
Snyder's of Hanover
Gluten-Free Pretzel Rods
Rod Shape for Dipping or Coating in Chocolate
Gluten-Free Pretzel Twists
Pretzel Twists With a Sprinkling of Salt
Sea Salt Pretzel Sticks
Allergy-Friendly With No Corn, Soy, Nuts, or Dairy
Real Food From the Ground Up
Cauliflower Pretzels Sticks
Vegan and Non-GMO Gluten-Free Pretzel Sticks
Grain Free Pretzels
Grain-Free Pretzels With Chickpea Flour
Whole Grain Touch of Honey Pretzel Sticks
Organic Honey Adds a Hint of Sweetness
Throw these single-serving pretzel packs in your purse, desk drawer, or kid's lunchbox for a quick pick-me-up when hunger hits. Made from corn, potato, and tapioca starch, the pretzels are free of gluten, soy, dairy, and eggs. Eat them with your favorite dip or straight from the bag!
Reviewer complaints were primarily about shipping issues and receiving packages that were near their expiration date. But when it came to the pretzels themselves, reviewers agreed that these are crunchy and delicious. They said they taste just like regular pretzels and appreciated the convenience of the single-serving packs.
Snack Factory's pretzel crisps taste just like pretzels but with a flatter shape and lighter, crispier texture. They're made from corn starch, potato starch, and white rice flour. The kid-friendly minis are the perfect size to snack on, either alone or with toppings, dips, or spreads. They come in a five-ounce resealable bag that contains about five servings.
A couple of reviewers thought they were too salty, but most buyers say that they taste just as good as regular pretzels, or even better. Some said that their gluten-eating friends and family members liked these pretzels and couldn't tell the difference. And others added that the mini size makes snack time more fun.
While there are fewer options in general when it comes to gluten-free snacks, Glutino's fudge-covered pretzels help fill that void. The pretzels are made from a blend of corn starch, potato starch, and rice flour, then topped with a chocolate fudge coating for a snack that hits all the right sweet and salty notes.
Some reviewers warned that the pretzels tend to melt together while in transit and can be hard to separate. Still, they said the taste is top-notch, with a delicious chocolate flavor and a perfect sprinkling of salt. A few people said they could easily finish the whole bag in one sitting!
Great for dipping or snacking on alone, these pretzel thins from Gratify are shaped like flat discs. They're made from a base of corn starch, soy flour, and rice flour that's baked, and sprinkled with a blend of sesame, poppy seeds, onion, and garlic. Not only are they vegan, but they also have zero grams of trans fats per serving!
Nearly all of the negative reviews were about the thins being crushed into pieces during transit, so be aware that they can be fragile. However, reviewers loved the thins themselves. They said the texture is crisp and light and the everything flavor is delicious on its own or with dips and mustard.
If you're looking for a crunch with some substance, why not try pretzel rods? These are a great shape to dip in mustard, peanut butter, or ranch dressing. You can also coat them in melted chocolate and sprinkle crushed nuts or candies over them. Snyder's provides recipes on their product page!
The only negative comments from reviewers involve damaged or expired bags. When it came to the pretzels, all found the flavor and texture to be exactly like regular wheat pretzel rods. They liked that they're thick, but airy, with a satisfying crunch and saltiness.
With their Gluten-Free Pretzel Twists, Glutino aims to recreate the classic pretzel taste for celiacs and anyone else who maintains a gluten-free diet. Their recipe contains a blend of corn and potato starches, plus soy flour. The pretzels are baked and salted to create a crunchy, savory snack that's just 120 calories per serving.
A couple of reviewers said these pretzels were too salty, or too sweet. But overall, reviewers found the taste and texture to be nearly the same as regular pretzels. A few people said that they like them even better than wheat pretzels!
Quinn's Sea Salt Pretzel Sticks forego the cornstarch and use sorghum instead, an ancient whole grain that's high in antioxidants and naturally gluten-free. Quinn's strives to use real foods without unnecessary chemicals and artificial ingredients. And these pretzels are also free of corn, soy, nuts, and dairy.
Some reviewers said their package smelled rancid. And while buyers said the taste isn't like regular pretzels, many agreed that they're delicious in their own right. They enjoyed the crunch and buttery flavor and recommended eating them alone or with hummus, mustard, or peanut butter.
These pretzel sticks do things a little bit differently, with an ingredient list that contains cauliflower, spinach, broccoli, shiitake mushrooms and carrots. They're gluten-free, vegan, and Non-GMO Project verified. Plus, with a generous 40 sticks per serving, you don't have to feel restricted in your snacking!
A few reviewers thought these were too salty, while others didn't like the cauliflower aftertaste. However, many said that they quickly grew to enjoy the flavor. Furthermore, they appreciated that these pretzels have a crispy, crunchy texture.
These pretzels from FitJoy contain no grains, instead using ingredients like cassava flour, potato starch, and chickpea flour to create crunch and texture. They're free of both gluten and dairy and are Non-GMO Project verified. Plus, with just 280 milligrams of sodium per serving, they don't taste overwhelmingly salty.
Some reviewers said these pretzels have a bad aftertaste and don't taste like regular pretzels. However, many still enjoyed them. They said these twists have a good crunch and aren't too salty. And many people on grain-free diets said they're an excellent replacement that fits their dietary needs and satiates their pretzel cravings.
If you like your pretzels a little on the sweet side, try these sticks from Quinn. They're made from whole grain sorghum and brown rice flour and sweetened with organic honey and cane sugar. The ingredient list is free of corn, soy, nuts, and dairy, making them fit for a range of dietary needs.
A few reviewers found these pretzels to be quite hard to bite into, and some noticed a weird aftertaste. On the other hand, many buyers loved the honey flavor, saying that it provides just the right amount of sweetness. They also said these pretzels are sturdier than regular pretzel sticks, making them ideal for dipping.
Eating gluten-free doesn't have to feel like a chore! Keep your kitchen stocked with more of our go-to gluten-free products for dinner, dessert, and more.
No. 1: Snyder's of Hanover | Gluten Free Pretzel Sticks | 24 pack
No. 2: Snack Factory | Pretzel Crisps Gluten-Free Minis
No. 3: Glutino | Gluten-Free Fudge Covered Pretzels
No. 4: Gratify | Gluten Free Everything Thins Pretzels
No. 5: Snyder's of Hanover | Gluten-Free Pretzel Rods | 12 pack
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