Yeast Free Paleo Pretzels

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Who doesn’t love a super soft, grain free/paleo pretzel…exactly! Is there even a person around in this community of grain-free goodness that doesn’t miss enjoying a soft pretzel! Well, we’ll not miss them any longer because this happened and we couldn’t be happier about it!!

Further Food Nutritionist Commentary:

A tablespoon of raw honey contains 64 calories, is fat-free, cholesterol-free, and sodium-free with a composition of 80% carbohydrates, 18% water, and 2% vitamins, minerals, and amino acids. It's best to wait for infants to be at least 12 months old before giving them honey as the spores of Clostridium botulinum bacteria can be cruel toxin to their tiny bodies. As a carbohydrate, honey instantly boosts athletic performance, endurance and reduces muscle fatigue. Yes, the name is misleading! Not only does buttermilk not contain any butter, but it is traditionally low in fat too! Nowadays, dairy producers produce buttermilk from pasteurized milk by adding bacteria to culture it, meaning it has a similar nutrition profile to regular milk. Low fat buttermilk contains 284 mg calcium and more than 20% of Daily Value for calcium. It's also rich in riboflavin, protein and is considered a probiotic food. ​

By Nikki Nies, MS,RD, LD

Yeast Free Paleo Pretzels

  • Prep Time:15 mins
  • Cook Time:13-15 mins
  • Servings: 8

Ingredients

10 cups water
⅔ cup baking soda
2 cups Otto’s cassava flour (no subs)
1½ teaspoon baking soda
½ teaspoon Redmond Real salt
¼ cup honey
1½ cups full fat coconut milk buttermilk*
1-2 egg yolks whisked with a splash of water ~ for brushing
Redmond Kosher salt for sprinkling on pretzel
coconut oil for parchment paper

Instructions

1. Pre-heat oven to 400° …in a large stock pot bring 10 cups of water and ⅔ cup baking soda to a boil.
2. Line two baking sheets with parchment paper and coat with coconut oil.
3. While water comes to a boil, in med bowl mix Otto’s, 1½ teaspoon baking soda and salt together and in a separate bowl whisk together honey and coconut milk buttermilk until well combined.
4. Pour wet ingredients into flour mixture and work together til a sticky dough comes together…you may need to use a dusting of Otto’s to make it a nice smooth dough ball, just use a little at a time. Separate into 8 smaller balls.
5. Take 1 ball and roll into a long snake like log approximately 15-16″ long, shape into pretzel and pinch ends together…repeat with remaining dough balls.If you find that the dough dries out a bit by the time you get to the last few, simply add in a bit more coconut buttermilk and work it into the dough…you should be all good to continue rolling them out after that.
6. If water is boiling, turn heat off and remove from heat or turn gas off underneath…carefully place one pretzel at a time into hot water for 10 seconds, remove with a flat slotted spoon or flat spatula and place on a baking sheet…repeat with remaining pretzels/bites/twists.
7. After all of them are dunked, use a pastry brush and give all of them a good egg wash, and sprinkle liberally with kosher salt.
8. Bake for 13-15 minutes, let cool slightly before pulling apart and enjoying!! After you bake them up, if the egg wash has created a little edge around the pretzels you can simply use a sharp knife to trim it off or use kitchen shears.

*to make coconut butter milk, add 1 T apple cider vinegar to 1 c of coconut milk, let it set for 5 minutes and you’re good to go.

1. Pre-heat oven to 400° …in a large stock pot bring 10 cups of water and ⅔ cup baking soda to a boil. 2. Line two baking sheets with parchment paper and coat with coconut oil. 3. While water comes to a boil, in med bowl mix Otto’s, 1½ teaspoon baking soda and salt together and in a separate bowl whisk together honey and coconut milk buttermilk until well combined. 4. Pour wet ingredients into flour mixture and work together til a sticky dough comes together…you may need to use a dusting of Otto’s to make it a nice smooth dough ball, just use a little at a time. Separate into 8 smaller balls. 5. Take 1 ball and roll into a long snake like log approximately 15-16″ long, shape into pretzel and pinch ends together…repeat with remaining dough balls.If you find that the dough dries out a bit by the time you get to the last few, simply add in a bit more coconut buttermilk and work it into the dough…you should be all good to continue rolling them out after that. 6. If water is boiling, turn heat off and remove from heat or turn gas off underneath…carefully place one pretzel at a time into hot water for 10 seconds, remove with a flat slotted spoon or flat spatula and place on a baking sheet…repeat with remaining pretzels/bites/twists. 7. After all of them are dunked, use a pastry brush and give all of them a good egg wash, and sprinkle liberally with kosher salt. 8. Bake for 13-15 minutes, let cool slightly before pulling apart and enjoying!! After you bake them up, if the egg wash has created a little edge around the pretzels you can simply use a sharp knife to trim it off or use kitchen shears. *to make coconut butter milk, add 1 T apple cider vinegar to 1 c of coconut milk, let it set for 5 minutes and you’re good to go.

Nutrition Information

Per Serving:  Calories: 225; Total Fat: 8 g; Saturated Fat: 6 g; Monounsaturated Fat: 0 g; Polyunsaturated Fat: 0 g; Cholesterol: 35 mg; Sodium: 5353 mg; Potassium: 9 mg; Carbohydrate: 37 g;  Fiber: 2 g; Sugar: 10 g; Protein: 1 g
Nutrition Bonus:
Vitamin C: 2%; Vitamin A: 1%; Iron: 3%; Calcium: 6%;
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9 thoughts on “Yeast Free Paleo Pretzels

  1. Nicole

    I made this tonight and they are delicious! They taste just like a real soft pretzel. My only question is why the inside of my pretzels are gummy? I used a carton of so delicious coconut milk for drinking, is that different than the canned? Maybe I boiled them a little more than 10 seconds? Just thoughts. Thank you so much for giving us the joy of pretzels again.

    Reply
    1. Back porch paleo Post author

      Hi Nicole! Thanks for reaching out! It could very well be the coconut milk…they’re all so different aren’t they. I’ve actually never used the “so delicious” brand of coconut milk. I think that’s the one made for drinking, so maybe it’s “fat” content is less than a can of full fat coconut milk? I use the full fat Native Forest brand. Also, it’s best to let them cool a bit before enjoying, as they do set up a bit as they cool and could be gummy if you eat them while they’re still a bit warm…I know, it’s so hard to wait, believe me!!! Keeping them in the water too long may be an issue…but maybe your oven at 400 is warmer than ours and you could set it at 385-390 and see if that would allow the inside to bake up a bit more before the outside is too dark. Anyways…hope that helps. Please come on over and visit our blog for lots of other tasty treats! ~Michelle https://backporchpaleo.com/

      Reply
  2. Ashley S

    My dough is extremely soft and my pretzels won’t hold their shape to even make it to the water bath. So bummed.

    Reply
  3. Ashley Saylor

    My dough is extremely soft and my pretzels won’t hold their shape to even make it to the water bath. So bummed.

    Reply
    1. Back porch paleo Post author

      Oh no Ashley!! That’s no fun when your hoping for a warm pretzel! If the dough just seemed too dry and didn’t hold together, wondering if you might try a different brand of full fat coconut milk…they vary so much from brand to brand. I’m hoping to get a video tutorial put together for this fun recipe after the first of the year, I’m thinking it would be helpful! Please let me know if you have any other questions and be sure to check out our blog for lots of other fun grain free recipes! ~Michelle https://backporchpaleo.com/

      Reply
  4. Annie C

    Our son can finally have pretzels again! After finding he had severe allergies to wheat, rice, and corn, he had to give up all the fun foods like soft pretzels.
    Thank you for this recipe!!

    Reply
  5. Kristine

    How can I make these into just pretzel bites? Do I cook them differently? Also is there an egg substitute? I am on the aip diet, and I am egg intolerant in general. Thanks!

    Reply
    1. Back porch paleo Post author

      Hello Kristine! Thanks for reaching out about our yeast free soft pretzels! To make pretzel bites instead, just roll them into little logs about 3-4″ …just as yummy and probably a little less bake time! You should get around 32 bites. Also, if you want to shape the dough into 16 balls and roll them a bit thinner, you can make little pretzel twists. There’s a picture of one we tried there in the picture…super cute!! The egg wash just gives them a nice brown shine so isn’t required, so you could skip the step. However, you could try the flax/water egg substitution for brushing them before baking. This alternative works well in our pie crust, so it’s worth a try here! Sorry I haven’t tried it to know for sure. I’ll provide the link for that pie crust recipe below so you can take note of the egg substitution I’m referring to. ~Michelle “backporchpaleo”

      https://backporchpaleo.com/recipes-2/on-the-sweet-side/paleo-pie-crust-egg-free/

      Reply

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