Guest Post by Jennifer Robbins – Crispy Snack Pretzels (Autoimmune Protocol Friendly)

July 19, 2014 in Categories: by

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Screen Shot 2014-06-28 at 5.43Jennifer is a mother of 3 and wife in pursuit of better health for her family.
After being gluten free for about 4 years, and having a multitude of chronic health issues, she realized there was still a lot of junk in her pantry and change was needed.  Jennifer began feeding her family more meals from WHOLE foods and less from boxes. Her recipes are predominantly paleo, meaning they are free of grain, gluten, dairy, and refined sugar, but make allowances for a few treats and sweets. She believes food can be medicine when used appropriately and that a few changes now can equate to huge benefits later. Healthy food does not need to be flavorless and void of personality, proven by all of her amazing dishes.  For more a selection of Autoimmune Protocol Ice Creams and frozen treats, be sure to check out her new ebook, “We Can ALL Scream for Ice Cream” for 24 Top 8 Allergen Friendly, AIP recipes. Connect with Jennifer on her blog, Facebook, Pinterest, Instagram, and Twitter.

One of the hardest transitions for people when they enter the world of clean eating or food restrictions is finding appropriate “grab n go” snack foods. People often tire easily of protein, fats, and veggies and want something they can munch on. And adults aren’t the only ones! Kids who cannot have mainstream snack crackers and pretzels often feel left out – but a child who needs to avoid gluten, grain, nuts, and eggs can have major consequences when handed a processed snack. With Autoimmune sufferers and children alike, I wanted to develop a snack that would bring smiles across the board. After testing a few batches out on my own 3 children, the votes have been tallied! All three GOBBLED these down, with barely a crumb to sweep. I hope you’ll enjoy these as a safe snack fitting almost everyone’s needs!

  • Prep Time: 10 minutes
  • Cook Time: 20 to 25 minutes
  • Makes: Approximately 60 pretzels
  • Difficulty: Easy



  1. Preheat oven to 350
  2. Combine all ingredients and let sit for a couple minutes or until thickened (batter should be thicker than pancake batter, but still able to be “piped”
  3. Fill a sandwich bag or pastry bag with the dough
  4. If using a sandwich bag cut the tip off, about 1/4″ opening or choose appropriately sized tip for pastry bag
  5. On a parchment lined baking sheet, squeeze out miniature, snack-sized pretzels by making 2 partially overlapping loops; you may also choose a circle shape or make pretzel “sticks”
  6. Bake for 10-12 minutes then flip and bake for 10 more minutes on alternate side
  7. Remove and allow to cool then serve
  8. Note: if you want these to be slightly chewy, you can reduce cooking time by 3 minutes on each side


In an airtight container they should last a few days, up to a week depending. I also left some out on the counter to see how they would keep and even exposed to air they kept for a couple of days.

Can you use any substitutions? I tend to use ingredients that I already have, so my thought would be to substitute the water chestnut flour for almond flour and the palm shortening for coconut oil. What are your thoughts?

Looks like an exciting recipe, but FYI ‘Oriental’ is a really outdated term that is considered offensive by many, I would change it to ‘Asian’ so as not to be rude.


I apologize for that. I always use Asian myself, but when I read over this guest post, I paid more attention to the ingredients in the recipe itself, rather than looking for potentially offensive wording. Still, I should have caught that. I’ve edited the post.

Thanks for your prompt response and willingness to edit! I love your recipes and LOVE reading your nutritional science!! You are awesome!~

So, mine was super watery even after 10 mins, so I added more Bob’s all purpose… Did the trick but turned out flat. Tasted great though…

What type of flour is AIP friendly?? Almond, tapioca? I just started on aip and a little bit confused nc I thought they said aip is nut free and etc….

Was so excited to try these. I miss pretzels, the salty crunch, yum. Ordered the chestnut flour….and ended up with total failure. Baked for 10 turned out soggy, no crunch at all. returned to the oven (Baked on a silicone sheet, would that make a difference?) Is tapioca flour interchangeable with arrowroot?Wasn’t thrilled with the flavor either I’d just like to know what I did wrong, when others were successful. . Now what do I do with the rest of the chestnut flour? Any other recipes call for it?

Hmmm….I ordered the water chestnut flour last week and made this recipe today. The batter was too watery. I kept adding arrowroot and chestnut flour to try to sop up the extra water (probably another 1/4 of each). I then bagged it and tried to pipe. It was a disaster. The batter poured out and made a thin sheet on the parchment paper. It is in the oven now. I think this recipe is definitely off to the right start. The batter tastes great. I will have to try to bake this giant cracker long enough to dry it out. I would suggest adding half the water that the recipe calls for. I am disappointed, but I appreciate the idea to try to get a crunchy snack that is aip friendly, so thanks, but I think this should be tested more before being published.

Your comment says you used chestnut flour–but the recipe calls for water chestnut flour-and an above comment says they are not the same….maybe that’s why?

way too much confusion going on here with all of these recipes. We are reading certain things are NOT allowed on AIP diet and then we see them in recipes. Not understanding. Please make it simpler for those of us especially just starting and trying not to stress about it. thx.

There’s nothing in this recipe that isn’t allowed on AIP or has been specified as not being allowed on AIP; people are just misreading. Chestnuts are nuts. Water chestnuts are a completely different plant/food, and are not actually nuts.

I don’t tolerate nuts or coconut well. Does anyone know if just omitting the coconut flour in this recipe, instead of substituting it, turns out ok? I’m going to try anyway, but I figured I’d ask first in case someone has tried! Thanks

I try to make it 2nd time with all ingredient correct but it was disaster . Please redo the recipe or show us on video .
this is the only recipe what does not work .

Made an adaptation to the recipe which turned out great. Substituted cassava flour (used Moon Rabbit Foods Brand) for arrowroot, added water add end to desired consistency. Required a little more than a cup of water to get a thick pancake batter. Piped beautifully. Required longer cooking time…did not really time but monitored often after 30 minutes. Made it twice and both times came out perfectly crunchy. Thanks for the recipe! Will share with my clients. Tina 🙂

If I find water chestnut flour at my local international grocery, is it likely to be labeled as such, or is it called something special?

Also, you may want to add a note to the “water chestnut flour” in the original post, as it seems to REALLY be confusing people who are a) using the wrong flour and/or b) thinking suddenly you’re saying nuts are okay.

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