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Recipe: Pretzels Gluten-Free and Grain-Free

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Gluten Free and Grain Free Pretzels

My oldest son Matthew, who turns 25 today, requested pretzels as part of his birthday meal.  It’s been a long, slow struggle to get him off gluten and grains and eating full GAPS.  If I had my way, when I started GAPS in December 2009, Matt would have also.  I managed to remove pasta and dairy from his diet at that time, but my husband has been reluctant to take all of Matt’s favorite foods from him so slowly I have been removing one more thing.  As I’ve been learning more about my own health issues I’ve realized how important it is for Matt to be completely off grains and gluten.  For one thing, he has had alopecia since the age of 2-1/2, and I’ve learned that alopecia is actually an autoimmune disorder.  This alone indicates that he needs to be eating gluten-free, and some authorities believe dairy products should be completely eliminated as well.  Finding the pizza crust to fit this criteria last weekend was wonderful because we have really missed having pizza.

On Saturday morning, I woke up to find my husband and youngest son trying to figure out what Matt was saying.  Matt was drawing the third pree-zoh when I walked out of my bedroom and I started guessing.  He said you eat these pree-zohs with butter and salt, and one of the drawings looked like an artichoke but that was wrong.  Finally after much guessing, I figured it out.  Go Mom!  PRETZELS!!

And then the search was one to find a way to make pretzels for his birthday.  I asked on Facebook and several of my fans gave me recipes and I checked them all out but didn’t find one that appealed, so I went searching on my own.  I found this recipe: Soft Cinnamon Pretzel.  Nowhere near what I was looking for, but this seemed to be the one.  I know it’s a little bit superstitious of me but you know when you get that feeling, “This is the one” then you gotta go with it.  Matt has never had a soft pretzel, only the smaller, crunchy ones, and I knew he would be disgusted with me if the pretzels were soft, sweet or tasted like cinnamon!   And so inspired by the recipe above, here is my recipe for pretzels.

Please note that I have listed and linked to the exact brand of almond flour and coconut flour that I used so I don’t know if your recipe will be exactly like mine if you use a different brand.

Beat 2 eggs, set aside.  Add the almond flour, salt and butter together and mix well.  Into this mixture, pour and mix the beaten eggs.  You should have a very wet dough.  Add in one tablespoon of coconut flour and mix in well. Allow to sit for about a minute as the coconut flour takes a bit of time to absorb.   You are looking for a dough that can be easily kneaded, yet will not stick to your hands.  Add a second tablespoon of coconut flour, looking for this play-doh like texture.  I had to add a third tablespoon to get the desired texture.

Let the dough rest for five minutes.  Preheat oven to 350°F.   Liberally grease a cookie sheet.

Take a hunk of dough about half the size of a golf ball, and use your mad childhood Play-Doh skills to roll the dough under your hands into a long skinny pencil about the length of a pencil.

Once you have a piece of dough this size, continue to roll it thinner and thinner until it is about twice as long.

Pretzel Dough About the Size of a Pen

You will need a piece of dough that is at least 11″ in length to make a small-sized pretzel which is 1-3/4″ tall and 2-1/2″ in width.

You will need a piece of dough that is at least 14″ in length to make a large sized pretzel which is 2-1/2″ tall and 3″ in width.

Pretzel Specifications

Carefully lift the long skinny piece of dough to the cookie sheet.  Twist it carefully into the shape of a pretzel – I learned this is easier said than done!

Place the pretzels in the oven and bake for 10 minutes.  Beat the remaining egg and add 1 teaspoon water.

Remove the pretzels from the oven. Turn the oven up to 400°F.

Turn all of the pretzels over and you will see the bottom is nicely browned.  This is actually the top of your pretzel!  Lightly brush with the beaten egg and sprinkle with coarse salt.

Return to the oven for 5 minutes.

This recipe made 12 smaller sized pretzels and 4 larger sized pretzels. You should be able to yield 18 smaller pretzels from this recipe. The recipe in printable format is below.

This post was included at Fat Tuesday.

 

Pretzels Gluten-Free and Grain-Free
Author: 
Recipe type: Snack
Prep time: 
Cook time: 
Total time: 
Serves: 6 - 3 Pretzels each
 
These gluten-free and grain-free pretzels are a pretty close substitute for real pretzels. Not quite as crunchy as wheat flour.
Ingredients
  • 2 eggs
  • 1-1/2 cup Honeyville Blanched Almond Meal Flour
  • ½ tsp. salt
  • 1 Tablespoon room temperature butter
  • 2-3 Tablespoons Bob's Red Mill Organic Coconut Flour
  • 1 egg and 1 tsp. water for brushing onto the pretzels
Instructions
  1. Beat 2 eggs, set aside.
  2. Add the almond flour, salt and butter together and mix well.
  3. Into this mixture, pour and mix the beaten eggs. You should have a very wet dough.
  4. Add in one tablespoon of coconut flour and mix in well. Allow to sit for about a minute as the coconut flour takes a bit of time to absorb. You are looking for a dough that can be easily kneaded, yet will not stick to your hands.
  5. Add a second tablespoon of coconut flour, looking for this play-doh like texture. I had to add a third tablespoon to get the desired texture.
  6. Let the dough rest for five minutes.
  7. Preheat oven to 350°F.
  8. Liberally grease a cookie sheet.
  9. Take a small piece of dough and begin rolling into a long skinny pencil-shape.
  10. You will need a piece of dough that is at least 11" in length to make a small-sized pretzel which is 1-3/4" tall and 2-1/2" in width.
  11. You will need a piece of dough that is at least 14" in length to make a large sized pretzel which is 2-1/2" tall and 3" in width.
  12. Carefully remove the long thin piece of dough to the greased cookie sheet and twist into a pretzel shape.
  13. Press lightly on the twists and where the pretzel connects at the bottom.
  14. The dough is delicate but can be pressed back together easily.
  15. Bake for 10 minutes, remove from oven. The bottom of the pretzel should be nicely browned.
  16. Turn oven up to 400°F.
  17. Beat the remaining egg, adding 1 teaspoon water.
  18. Turn the pretzels upside down and brush the bottom (darker side which is actually the top side - the prettier looking side of the pretzel) with the beaten egg.
  19. Lightly sprinkle with coarse salt.
  20. Return to the oven for 5 minutes.
Notes
Please note the brands of almond flour and coconut flour that I have used. I have found that coconut flour behaves differently from one brand to the next so your results may vary if you use brands other than the ones I have. This batch made 12 smaller sized pretzels and 4 larger sized. If you made all smaller pretzel you should yield 18.

 
GAPS DIET JOURNEY is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to AMAZON.COM. GAPS DIET JOURNEY is an affiliate for several companies and may be compensated through advertising and marketing channels. Therefore, this post may contain affiliate links.

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