Gluten-Free Everything Pretzel Bites w/ Healthy Honey Mustard

  • Author: Caroline
  • Prep Time: 10m
  • Cook Time: 14m
  • Total Time: 2 minute


These deliciously soft gluten-free pretzel bites are the perfect Gameday snack for everyone to enjoy! Packed with flavor, and especially delicious paired with this healthier homemade honey mustard. A winning combo!



For the pretzel bites:

  • 1 1/2 cups warm water
  • 1 package instant yeast (2 1/4 teaspoons)
  • 1 tsp pure maple syrup
  • 4 cups Certified Gluten-Free all-purpose flour (such as King Arthur or Cup4Cup)
  • 2 TBSP olive oil, plus more for brushing
  • 1 TBSP fine sea salt
  • 5 cups water
  • 1/3 cup baking soda
  • 1/4 cup Trader Joe’s Everything But The Bagel seasoning

For the Honey Mustard Dipping Sauce:

  • 3/4 cup plain Greek Yogurt
  • 1/4 cup mustard
  • 3 TBSP honey


  1. In a small bowl, gently whisk together the warm water, yeast, and maple syrup. Let sit for 5 minutes, or until a foam is created on the surface.
  2. While the yeast mixture is sitting, next add the flour and sea salt to the bowl of a kitchenaid mixer with dough hook attachment.
  3. Add the yeast mixture and the oil to the mixer Knead the mixture for 8 minutes or until smooth and elastic. 
  4. Then, transfer your dough to well-oiled bowl, cover, and allow to rise in a warm place for at least 1 hour.
  5. Preheat the oven to 450F. Line two baking sheets with parchment paper.
  6. Right before the dough finishes rising, add the water and baking soda to a medium-sized saucepan and bring to a boil. Lightly flour a clean work surface and a large baking sheet pan.
  7. On your working surface, punch down the dough. Turn it out onto the floured surface, and cut into 5 long strips. Then, roll each strip with your hands into a 1-inch-thick rope. Slice each rope into 1-inch segments with a smooth knife.
  8. Transfer the cut pieces of dough to the floured baking sheet. Optional: use a sharp paring knife to cut shallow x’s onto the top of each ball of dough for a decorative mark.
  9. Once the baking soda water is boiling rapidly, drop in several of the dough pieces and boil for 45 seconds-1 minute. After 45 seconds to 1 min has passed, use a slotted heat-safe spoon to scoop out the dough balls and transfer them to one of the parchment-lined baking sheets. Repeat with all of the dough.
  10. Use a pastry brush to brush the spread a little bit of olive oil to the parboiled dough, then sprinkle generously with the TJ’s everything bagel seasoning.
  11. Bake for 8 to 14 minutes or until deep golden brown.
  12. While the pretzel bites bake, whisk together the honey mustard ingredients in a small bowl until smooth. 
  13. Once bites are cooled, serve immediately with honey mustard dipping sauce and enjoy! Store leftover pretzel bites room temp for up to 3-4 days.


*Recipe originally adapted from Blissful Basil.

  • Category: Snacks

Keywords: pretzel, bites, gluten free, snack, appetizer, gameday, pretzel bites