Grain-Free Soft Pretzels

I ate the 6th pretzel from this photo. Sorry. These are crazy good, doughy, salty soft pretzels. They’re made with Cassava Flour (I used Otto’s Cassava Flour) aka yuca, a root vegetable, which means they’re grain-
free, gluten-free, nut-free and dairy-free.

Cassava is probably the closest (healthy) alternative flour to wheat in terms of taste and texture, so it can replace crappy enriched wheat flour in many classic recipes.
Note: these are still basically pure carbs though, so don’t overdue it just because they’re made from vegetables… haha 🙂

Grain-Free Soft Pretzel Recipe:

Makes 6 pretzels


Pretzel Dough:

  • 1/3 cup warm water
  • 2 Tbsp pure maple syrup
  • 3 Tbsp extra virgin organic coconut oil (melted) or rice bran oil
  • 1 organic egg
  • 2.5 tsp dry active yeast (mostly for taste)
  • 1 cup Otto’s Cassava Flour
  • ½ Tsp Himalayan or Celtic sea salt

Pretzel Bath:

  • 1 litre water
  • 3 Tbsp baking soda

Egg Wash:

  • 1 egg yolk
  • 1 Tbsp water
  • Course Sea Salt for sprinkling



  1. Preheat oven to 375°F and grease a baking sheet with a bit of coconut oil.
  2. Prepare the pretzel dough; in a mixing bowl, combine the water with the maple syrup, oil, egg, and yeast. Whisk together and let sit a minute.
  3. After a minute, stir in the cassava flour and salt well to make a smooth dough.
  4. Form the dough into 6 roughly equal balls. Using wet hands, roll one of the dough balls out into a ⅓” thick rope. Carefully tie it into a knotted pretzel shape. Repeat with the remaining dough balls. Set pretzels aside on a plate.
  5. Now it’s time to bathe the pretzels in a pretzel bath! 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 and place on prepared baking sheet. Repeat with remaining pretzel twists.
  6. Egg wash and salting time – this will leave a shiny finish on the pretzels. Whisk the egg yolk with 1 tablespoon of water. Lightly brush* the pretzel twists with this mixture and sprinkle with course salt.
  7. Bake for 20-25 minutes, removing when golden brown*.


*Learn from my mistakes: I definitely went a little crazy and brushed way too much egg-wash onto these and then maybe left them in the oven a few minutes too long (25 minutes). Go easier on the egg wash than I did (do not drown them, brush a light coat) and remove them when they’re golden brown (a little lighter than they are in my photos).

Laura Franklin, CNP

Laura Franklin, CNP

Holistic Nutritionist, Private Holistic Cook, Urban Garden Expert at Fresh and Frank Wellness
Laura Franklin is the owner of Fresh & Frank Wellness and curator of
She is on a legit superhero mission to empower as many people as she can to TAKE BACK THEIR FOOD POWER via cooking, growing and preparing their own food. She is currently based in Toronto, Canada.
Laura Franklin, CNP

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