Create Delicious

Real food for joyful living

  • Home
  • Recipes
    • Main Dishes
      • Beef
      • Poultry
      • Eggs
      • Pork
      • Fish
    • Side Dishes
    • Bread
    • Snacks
    • Treats
      • Cakes, Muffins, and Pastries
      • Cookies
      • Crisps and Cobblers
    • Special Diets
      • Nut-Free
      • Egg-Free
      • Coconut-Free
      • AIP
      • Low Carb
      • 21DSD
      • Whole30
    • Other Recipes
    • Ingredient Substitutions
    • What’s In My Pantry
  • About
    • Contact
  • Ebooks
You are here: Home / Bread / Paleo Soft Pretzels (nut-free, with AIP option)

Paleo Soft Pretzels (nut-free, with AIP option)

April 14, 2015 by Heather Resler

Paleo Soft Pretzels | Cook It Up Paleo


I have had a soft pretzel a total of one time in my entire life. Β I was at a baseball game (the only one I’ve ever been to). Β I believe our team won, but I can’t remember. Β The soft pretzel is what I remember.

Paleo Soft Pretzels | Cook It Up Paleo

I never was a pretzel-lover, but that soft pretzel was something else. Β Chewy, bready, slightly sweet, with a crisp, salty crust. Β It was perfection. Β I’ve always wanted to eat another soft pretzel.

Paleo Soft Pretzels | Cook It Up Paleo

When I got another shipment of cassava flour from Otto’s Naturals, I decided it was time for some closure in my soft pretzel desire. Β Enter this recipe; delightfully chewy with a crisp outside, lots of course salt, and a hint of yeasty goodness. Β Perfection.

Paleo Soft Pretzels | Cook It Up Paleo

If I ever go to another baseball game, I will make these and bring them. Β But until then, I will just have to think of excuses to whip up a batch.

Speaking of which, why are you still reading this?? Go make some pretzels!

 

Disclaimer:Β If you buy something through one of the links in my sidebars or posts, I may receive a small commission to support my blogging activities, at no extra cost to you.

Paleo Soft Pretzels | Cook It Up Paleo

 

*UPDATE* I have added an AIP and yeast-free variation to this recipe; AIP Pretzel Bites. Β I made them into bites because the dough is not quite as moldable as the dough with the egg and yeast. Β The pretzel bites are delicious, too! Here’s a picture of them:

Paleo Soft Pretzels | Cook It Up Paleo

Easy variation to make this recipe AIP and yeast-free!

 

Shared at Fat Tuesday, Lou Lou Girls Fabulous Party, Tasty Tuesday, Allergy Free Wednesday, Gluten-Free Wednesday, Waste Not Want Not Wednesday

 

Paleo Soft Pretzels (nut-free, with AIP option)
Recipe Type: Bread
Author: Heather Resler
Prep time: 30 mins
Cook time: 25 mins
Total time: 55 mins
Serves: 6 pretzels
Ingredients
  • water – 1/3 cup, warm
  • pure maple syrup – 2 tablespoons
  • extra virgin olive oil – 3 tablespoons
  • egg – 1
  • active dry yeast – 2-1/2 teaspoons
  • cassava flour – 1 cup
  • salt – 1/2 teaspoon
  • water – 1 to 1-1/2 quarts
  • baking soda – 3 tablespoons
  • egg yolk – 1
  • water – 1 tablespoon
  • course salt – for sprinkling
Instructions
  1. Preheat oven to 375 degrees Fahrenheit and grease a baking sheet with a bit of coconut or olive oil.
  2. In a mixing bowl, combine the water with the maple syrup, olive oil, egg, and yeast. Whisk together and let sit a minute.
  3. Stir in the cassava flour and salt to make a smooth dough.
  4. Form the dough into 6 balls. Using wet hands, roll one of the dough balls out into a 1/3″ thick rope. Carefully tie it into a knotted pretzel shape. Repeat with the remaining dough balls.
  5. Bring the water and baking soda to a simmer in a medium-sized saucepan. Drop in one of the pretzel twists and let simmer for 30 seconds. Remove with a slotted spoon to the prepared baking sheet. Repeat with remaining pretzel twists.
  6. Whisk the egg yolk with 1 tablespoon of water. Brush the pretzel twists with this mixture and sprinkle with course salt.
  7. Bake for 25 minutes.
3.3.3077

 

Paleo Soft Pretzel Bites (AIP Variation)
Recipe Type: Bread
Author: Heather Resler
Prep time: 30 mins
Cook time: 30 mins
Total time: 1 hour
Ingredients
  • pure maple syrup – 2 tablespoons
  • extra virgin olive oil – 3 tablespoons
  • 1/2 cup full-fat coconut milk
  • 2 tablespoons pumpkin puree
  • cassava flour – 1 cup
  • 1/2 teaspoon baking soda
  • 2 tablespoons coconut flour
  • salt – 1/2 teaspoon
  • water – 1 to 1-1/2 quarts
  • baking soda – 3 tablespoons
  • course salt – for sprinkling
Instructions
  1. Preheat oven to 375 degrees Fahrenheit and grease a baking sheet with a bit of coconut or olive oil.
  2. In a mixing bowl, combine maple syrup, oil, coconut milk, and pumpkin. Whisk together.
  3. Stir in the cassava flour, baking soda, coconut flour, and salt to make a smooth dough.
  4. Form the dough a 3/4 inch log and cut into little pretzel bites.
  5. Bring the water and baking soda to a simmer in a medium-sized saucepan. Drop in a few pretzel bites and let simmer for 30 seconds. Remove with a slotted spoon to the prepared baking sheet. Repeat with remaining.
  6. Sprinkle with salt.
  7. Bake for 30 minutes.
  8. Cool a bit before enjoying.
3.5.3208

 

Filed Under: Bread, Recipes, Uncategorized

About Heather Resler

I'm a 20 something Wisconsin girl baking my way through life. I like my coffee black, my food real, my hair long, and my cookie dough full of chocolate chips. | Author of the e-books Grain-Free Family Favorites and Paleo Mug Muffins. Read my story here.

« Paleo Apple Strudel (nut-free)
Creamy Butternut Squash Lasagna (AIP, guest post on The Paleo Mom) »

Comments

  1. Brigitta says

    January 15, 2017 at 4:07 pm

    These are amazing! They taste just like “regular” soft pretzels. My husband and I have been searching for a recipe the past couple years to suit our dietary needs, and this did just that! Wow! Thank you for sharing.

  2. Kristin says

    November 12, 2016 at 4:47 am

    I just popped mine in the oven, they are looking and smelling amazing I can’t wait to see how they turn out! I let mine prove as a ball of dough then when I rolled them I let them prove again. Also, made 3 big ones instead of 6 small ones

  3. Holly says

    October 22, 2016 at 6:02 pm

    These make great pretzel buns!

  4. Shelly says

    June 22, 2016 at 2:22 pm

    These sound amazing! However my daughter and I are allergic to yeast. I would love to hear from anyone that has a grain free, yeast free recipe.

    Thank you,

  5. Rachel says

    June 15, 2016 at 7:34 pm

    Looks amazing! How well do these keep? Will they keep over night?

    • Heather Resler says

      August 19, 2016 at 3:05 pm

      They are best eaten the day of but should keep overnight.

  6. Moro Baruk says

    March 24, 2016 at 5:31 pm

    I live in the Caribben and we grow cassava here. I haven’t tried it yet, but I have a 5 lbs bag to experiment with. But what is AIP>

    • Heather Resler says

      March 24, 2016 at 5:40 pm

      AIP means Autoimmune Protocol; it’s for people with autoimmune conditions. You can read more here: http://www.thepaleomom.com/autoimmunity/the-autoimmune-protocol

  7. Beth says

    January 8, 2016 at 11:54 pm

    Omg this is the best substitute bread product I have tried in my 4 years of baking paleo. You are amazing!

    • Heather Resler says

      January 9, 2016 at 4:01 pm

      So glad you enjoyed it Beth!

  8. jodi says

    September 9, 2015 at 2:49 pm

    Do you know if any other Paleo flours would work in place of cassava? My celiac reacts to tapioca the same as wheat. I was told not to even attempt cassava. i am hoping you might have an idea for me to try…

    • Heather Resler says

      September 9, 2015 at 4:42 pm

      I am really not sure; cassava is so unique. My advice would be to make recipes that call for tapioca starch and sub arrowroot instead. Cassava flour is hard to sub.

  9. Regan says

    September 7, 2015 at 11:42 am

    I found the AIP version really confusing! It would have been easier if you left exact directions again instead of trying to explain what to leave out and add in it’s place! There are 3 times when water is called for. I
    eliminated all of them but was unsure if that was right. My dough was a little too liquidy. When I put it in the oven it spread out a lot. The dough tasted delicious though. It is currently baking. I am excited to see what the end result is! Thanks!

  10. Suz says

    August 3, 2015 at 6:40 am

    Hi, is there any way these can be made with a gelatine egg? So many recipes require eggs and I can’t have them (or flax/chia seeds) Thanks!

    • Heather Resler says

      August 3, 2015 at 9:45 am

      Hi there, if you scroll down to the bottom of the recipe there is an AIP version πŸ™‚

      • BETH BRANCH says

        February 4, 2016 at 5:13 pm

        Was interested in the top recipe because it is AIP except for that egg, but I can’t have coconut. Do you know if anyone has tried a gelatin egg?

        • Heather Resler says

          February 5, 2016 at 4:18 pm

          I am not sure; I personally haven’t but it might work.

  11. Gisela says

    July 16, 2015 at 9:31 pm

    Is Cassava flour the same as tapioca flour?

    • Heather Resler says

      July 16, 2015 at 9:39 pm

      They both come from the same plant but tapioca flour is the isolated cassava starch and cassava flour is the whole root minus the peel, ground finely. They are not interchangeable.

  12. Elise @frugalfarmwife.com says

    April 27, 2015 at 2:14 pm

    Your pretzels look amazing! I have yet to try making gluten-free pretzels, but it’s something that’s always in the back of my mind.

    Thanks for sharing at Waste Not Want Not Wednesday!

  13. Mandy says

    April 26, 2015 at 7:56 pm

    Just made these and they turned out perfectly. Great recipe. Delicious!

    • Heather Resler says

      April 26, 2015 at 8:06 pm

      That’s awesome Mandy!

  14. Danielle @ Poor and Gluten Free says

    April 21, 2015 at 9:41 pm

    Oh my gosh these look amazing! I’d love it if you’d consider sharing them on Waste Not Want Not Wednesday, the link party I co-host for GF recipes and frugal, eco-friendly tips πŸ™‚

    • Danielle @ Poor and Gluten Free says

      April 28, 2015 at 4:13 pm

      Thanks for sharing them! I’m featuring this week πŸ™‚

      • Heather Resler says

        April 29, 2015 at 2:31 pm

        Yay! Thanks Danielle!

  15. Linda says

    April 21, 2015 at 7:14 pm

    Before going gluten free, I loved soft pretzels. It was one of the last gluten filled foods I ate. So these look delicious to me. I haven’t tried using casava flour yet, but these might get me to give it a try. Thanks for sharing at Gluten-Free Wednesdays. I’ll be highlighting your entry this week.

  16. Cassidy @ Cassidy's Craveable Creations says

    April 21, 2015 at 1:03 pm

    These look awesome! I’m featuring them this week at Gluten Free Wednesdays πŸ™‚

  17. Amy Somday says

    April 20, 2015 at 8:17 pm

    Before being gf I used to make traditional soft pretzels for my family. Part of using yeast is to allow the dough to rise. Is there a reason you don’t let the dough rest or rise?

    • Heather Resler says

      April 20, 2015 at 8:27 pm

      Because I’m impatient πŸ˜‰ πŸ™‚ πŸ˜›
      Actually I use the yeast more for the yeasty flavor than anything.

  18. Stephanie says

    April 20, 2015 at 6:26 pm

    Cannot wait to try this recipe! Thank you so much for linking up at Tasty Tuesday! Your recipe has been pinned to the Tasty Tuesday Pinterest board! Please join us again this week!

  19. Lou Lou Girls says

    April 19, 2015 at 10:45 am

    Hello gorgeous! I love seeing your masterpieces.Thank you for bringing such great things to our party. Pinned and tweeted. I hope to see you on Monday at 7 pm.. Lou Lou Girls

  20. genie says

    April 17, 2015 at 1:41 pm

    Looks interesting. Will have to give it a try.

  21. Tessa@TessaDomesticDiva says

    April 15, 2015 at 9:55 pm

    oh my land…yes please! I have GOT to get my hands on this cassava flour to try…it is in my may subscribe and save order!! Can’t wait!

    • Tessa@TessaDomesticDiva says

      April 19, 2015 at 9:32 pm

      ps, featuring your recipe this week on Allergy Free Wednesday, thank you!

      • Tessa says

        May 1, 2015 at 3:50 pm

        These turned out great! I loved the texture…so similar! I had to add more flour, at one cup, it was still a batter. I added almost another 1/2 cup to make it handable/rollable. I got the Moon Rabbit brand cassava flour off Amazon, maybe that is why. So good, this will be a repeater in our house! thank you!

        • Heather Resler says

          May 1, 2015 at 6:01 pm

          So glad you liked it! Yeah, I do think the Otto’s Naturals flour is finer than other brands.

Trackbacks

  1. 20 AIP Snack Ideas says:
    September 7, 2016 at 2:37 pm

    […] Paleo Soft Pretzel Bites (AIP Option) (Cook It Up Paleo) […]

  2. Paleo Pretzel Rolls | Cook It Up Paleo says:
    February 12, 2016 at 2:41 pm

    […] rolls are a cross between my two most popular cassava flour recipes: French Bread and Paleo Soft Pretzels, and they capture the best of both worlds. Β With these amazingly chewy rolls with the […]

  3. Cassava Flour Recipes | Cook It Up Paleo says:
    October 11, 2015 at 10:13 pm

    […] Paleo Soft Pretzels from Cook It Up Paleo […]

  4. Cassava Flour Recipes (gluten-free, grain-free) | Easily Paleo... says:
    April 29, 2015 at 11:56 am

    […] Paleo Soft Pretzels (courtesy of Cook It Up Paleo) […]

  5. Waste Not Want Not Wednesday - Featuring Gluten-Free Pretzels | The Frugal Farm Wife says:
    April 28, 2015 at 4:25 pm

    […] Paleo Soft Pretzels from Cook It Up Paleo […]

  6. Allergy Free Wednesdays – Pizza Bombs, Paleo Soft Pretzels, And More! says:
    April 21, 2015 at 9:33 pm

    […] Paleo Soft Pretzels from Cook It Up Paleo. Are you kidding me? I have to make these!!!! […]

  7. Sunday Snippets says:
    April 18, 2015 at 7:01 pm

    […] Paleo Soft Pretzels (nut-free, with AIP option) from Cook it Up Paleo. These require cassava flour. Have you ever used it? These pretzels look like the real thing! […]

Search

logo
Food Advertisements by

Hey there! I’m Heather…

I'm a 20 something Wisconsin girl baking my way through life. I like my coffee black, my food real, my hair long, and my cookie dough full of chocolate chips. more about me...

cassavaflour

Legal stuff

If you buy something through one of the links in my sidebars or posts, I may receive a small commission to support my blogging activities, at no extra cost to you. Thank you for your support.
Privacy Policy
logo
Food Advertisements by
logo
Food Advertisements by
Top food blogs

Copyright © 2025 · Foodie Pro Theme by Shay Bocks · Built on the Genesis Framework · Powered by WordPress