Low FODMAP Pretzels Recipe

Jump to Recipe

These homemade Low FODMAP pretzels are golden on the outside, soft inside, and made without any high FODMAP ingredients. Using Schär gluten-free flour and a short baking soda bath, these are fun to shape and delicious fresh or reheated. You can make them sweet or savory, and they store beautifully.

Ingredients Needed:

For the Dough:

• 3½ cups gluten-free flour (Schär recommended): FODMAP-safe, light texture.
• 2 tsp instant yeast: helps the dough rise.
• 1¼ tsp salt: basic seasoning.
• 1 tsp xanthan gum: helps bind gluten-free dough.
• ½ tsp baking powder: lightens texture.
• 3 Tbsp brown sugar: adds mild sweetness.
• 1¼ cup warm water: activates yeast.
• 1 large egg: helps with structure.
• 2 Tbsp soft butter: adds richness.

For the Water Bath & Topping:

• 3½ liters water: for boiling.
• ¼ cup baking soda: helps develop crust.
• 2 Tbsp white sugar: helps with browning.
• Melted butter: for brushing.
• Sea salt or cinnamon sugar: for topping.

How to Make Low FODMAP Pretzels:

Make the Dough:
In a large bowl, mix flour, sugar, yeast, salt, baking powder, and xanthan gum. Add water, egg, and butter. Mix for 4 minutes until dough is smooth and firm.

Let It Rise:
Place dough in a greased bowl. Cover and let rise in a warm spot until nearly doubled, about 45–90 minutes.

Shape the Pretzels:
Turn dough onto a lightly floured surface. Cut into 10 pieces. Roll each into a long rope and shape into classic pretzel forms.

Prepare the Water Bath:
Preheat oven to 425°F (220°C). Line a baking sheet with parchment. Bring water to a boil. Stir in sugar and baking soda.

Boil the Pretzels:
Drop each pretzel into the water for 5 seconds. Remove once they float.

Add Toppings & Bake:
Place on baking sheet. Brush with melted butter. Top with sea salt or cinnamon sugar. Bake for 18–20 minutes until golden.

Recipe Tips:

• Use certified Low FODMAP gluten-free flour (like Schär).
• Keep cinnamon sugar topping light to stay FODMAP-safe.
• Dough is sticky—lightly flour hands and surface.
• Don’t overboil pretzels—5 seconds is enough.

How to Store & Reheat:

• Room Temperature: Store in an airtight container up to 4 days.
• Fridge: Not necessary.
• Freezer: Freeze for up to 1 month. Reheat in oven at 350°F for 5–7 minutes until warm and soft.

Nutrition Facts (Per Pretzel – approx.):

• Calories: 210
• Sodium: 300 mg
• Protein: 3 g
• Fat: 5 g
• Carbs: 38 g
• Fibre: 2 g
• Sugar: 5 g

FAQs:

Are pretzels Low FODMAP?
Only if made with FODMAP-approved, gluten-free flour and no onion, garlic, or inulin additives.

Is Schär gluten-free flour Low FODMAP?
Yes! Schär’s flour is Monash-tested and approved.

Can I skip the baking soda bath?
No—it gives pretzels their chewy crust. It’s FODMAP-safe and important for texture.

Can I freeze these pretzels?
Yes, freeze them up to 1 month. Reheat in the oven until warm.

Try More Recipes:

• Low FODMAP Mashed Potatoes
• Low FODMAP Steak Seasoning
• Low FODMAP Strawberry Sorbet Recipe