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  4. 10 Best Gluten-Free Pretzels of 2023 (Dietitian-Reviewed)
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10 Best Gluten-Free Pretzels of 2023 (Dietitian-Reviewed)

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.

Last updated 10/03/2023
Sue-Ellen
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Registered Dietitian and Nutritionist
Sue-Ellen

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.

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Table of Contents

How to Choose Gluten-Free Pretzels - Buying Guide

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.

1

Get to Know Your Flour Replacements

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.

Whole Grain Flours Provide Fiber

Whole Grain Flours Provide Fiber

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.

Sue-Ellen
Registered Dietitian and NutritionistSue-Ellen

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. 

Starches Add Texture

Starches Add Texture

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. 

Vegetables for Something Different

Vegetables for Something Different

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.

Sue-Ellen
Registered Dietitian and NutritionistSue-Ellen

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.

2

Make Sure the Label Fits Your Dietary Needs

Make Sure the Label Fits Your Dietary Needs

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. 

3

Pick a Pretzel Shape for Your Snacking Style

Pick a Pretzel Shape for Your Snacking Style

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.

4

Spice Things up With Flavored Pretzels

Spice Things up With Flavored Pretzels

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. 

Sue-Ellen
Registered Dietitian and NutritionistSue-Ellen

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.

5

Choose Between Hard or Soft Pretzels

Choose Between Hard or Soft Pretzels

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.

6

Double-Check the Product Each Time You Buy

Double-Check the Product Each Time You Buy

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.

Sue-Ellen
Registered Dietitian and NutritionistSue-Ellen

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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10 Best Gluten-Free Pretzels

Our list includes pretzels to fit a variety of diets and tastes. Some are sweet, some are savory, some are shaped for dipping, and all of them are gluten-free!
Popularity
Products
Image
Click to purchase
Key features
1

Snyder's of Hanover

Gluten Free Pretzel Sticks24 pack

Snyder's of Hanover Gluten Free Pretzel Sticks 1枚目

100-Calorie Packs for Easy Snacking

2

Snack Factory

Pretzel Crisps Gluten-Free Minis

Snack Factory Pretzel Crisps Gluten-Free Minis 1枚目

Bite-Sized Crisps You Can Eat by the Handful

3

Glutino

Gluten-Free Fudge Covered Pretzels

Glutino Gluten-Free Fudge Covered Pretzels 1枚目

Fulfill Your Sweet and Salty Cravings

4

Gratify

Gluten Free Everything Thins Pretzels

Gratify Gluten Free Everything Thins Pretzels 1枚目

Everything but the Gluten

5

Snyder's of Hanover

Gluten-Free Pretzel Rods12 pack

Snyder's of Hanover Gluten-Free Pretzel Rods 1枚目

Rod Shape for Dipping or Coating in Chocolate

6

Glutino

Gluten-Free Pretzel Twists

Glutino Gluten-Free Pretzel Twists 1枚目

Pretzel Twists With a Sprinkling of Salt

7

Quinn

Sea Salt Pretzel Sticks

Quinn Sea Salt Pretzel Sticks 1枚目

Allergy-Friendly With No Corn, Soy, Nuts, or Dairy

8

Real Food From the Ground Up

Cauliflower Pretzels Sticks6 pack

Real Food From the Ground Up Cauliflower Pretzels Sticks 1枚目

Vegan and Non-GMO Gluten-Free Pretzel Sticks

9

FitJoy

Grain Free Pretzels2 pack

FitJoy Grain Free Pretzels 1枚目

Grain-Free Pretzels With Chickpea Flour

10

Quinn

Whole Grain Touch of Honey Pretzel Sticks

Quinn Whole Grain Touch of Honey Pretzel Sticks 1枚目

Organic Honey Adds a Hint of Sweetness

If you don't see the product you're looking for, you can request that it be listed.
No.1

Snyder's of HanoverGluten Free Pretzel Sticks24 pack

Gluten Free Pretzel Sticks Image 1
Source:amazon.com
Gluten Free Pretzel Sticks Image 2
Source:amazon.com
Reference price
$16.42
Reference price
$16.42

100-Calorie Packs for Easy Snacking

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.

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No.2

Snack FactoryPretzel Crisps Gluten-Free Minis

Pretzel Crisps Gluten-Free Minis Image 1
Source:walmart.com
Pretzel Crisps Gluten-Free Minis Image 2
Source:walmart.com
Pretzel Crisps Gluten-Free Minis Image 3
Source:walmart.com
Reference price
$3.29
Reference price
$3.29

Bite-Sized Crisps You Can Eat by the Handful

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.

No.3

GlutinoGluten-Free Fudge Covered Pretzels

Gluten-Free Fudge Covered Pretzels Image 1
Source:amazon.com
Gluten-Free Fudge Covered Pretzels Image 2
Source:amazon.com
Gluten-Free Fudge Covered Pretzels Image 3
Source:amazon.com
Reference price
$6.69
Reference price
$6.69

Fulfill Your Sweet and Salty Cravings

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!

No.4

GratifyGluten Free Everything Thins Pretzels

Gluten Free Everything Thins Pretzels Image 1
Source:amazon.com
Gluten Free Everything Thins Pretzels Image 2
Source:amazon.com
Gluten Free Everything Thins Pretzels Image 3
Source:amazon.com
Reference price
$13.49
Reference price
$13.49

Everything but the Gluten

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.

No.5

Snyder's of HanoverGluten-Free Pretzel Rods12 pack

Gluten-Free Pretzel Rods Image 1
Source:amazon.com
Gluten-Free Pretzel Rods Image 2
Source:amazon.com
Reference price
$41.88
Reference price
$41.88

Rod Shape for Dipping or Coating in Chocolate

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.

No.6

GlutinoGluten-Free Pretzel Twists

Gluten-Free Pretzel Twists Image 1
Source:amazon.com
Gluten-Free Pretzel Twists Image 2
Source:amazon.com
Reference price
$9.99
Reference price
$9.99

Pretzel Twists With a Sprinkling of Salt

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!

No.7

QuinnSea Salt Pretzel Sticks

Sea Salt Pretzel Sticks Image 1
Source:amazon.com
Sea Salt Pretzel Sticks Image 2
Source:amazon.com
Reference price
$3.94
Reference price
$3.94

Allergy-Friendly With No Corn, Soy, Nuts, or Dairy

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.

No.8

Real Food From the Ground UpCauliflower Pretzels Sticks6 pack

Cauliflower Pretzels Sticks Image 1
Source:amazon.com
Cauliflower Pretzels Sticks Image 2
Source:amazon.com
Reference price
$24.99
Reference price
$24.99

Vegan and Non-GMO Gluten-Free Pretzel Sticks

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.

No.9

FitJoyGrain Free Pretzels2 pack

Grain Free Pretzels Image 1
Source:amazon.com
Grain Free Pretzels Image 2
Source:amazon.com
Grain Free Pretzels Image 3
Source:amazon.com
Reference price
$15.25
Reference price
$15.25

Grain-Free Pretzels With Chickpea Flour

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.

No.10

QuinnWhole Grain Touch of Honey Pretzel Sticks

Reference price
$3.59

Organic Honey Adds a Hint of Sweetness

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.

Stock Your Pantry With More Gluten-Free Goodies

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.

Top 5 Gluten-Free Pretzels

No. 1: Snyder's of HanoverGluten Free Pretzel Sticks24 pack

No. 2: Snack FactoryPretzel Crisps Gluten-Free Minis

No. 3: GlutinoGluten-Free Fudge Covered Pretzels

No. 4: GratifyGluten Free Everything Thins Pretzels

No. 5: Snyder's of HanoverGluten-Free Pretzel Rods12 pack

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