Are Pretzels Vegan? The Best Plant-Based Pretzels

There are several plant-based and vegan pretzels available online or in stores. 

My top-rated brands and products are listed below based on ingredients and nutrition facts. All the products are plant-based, but not all are certified vegan.

Read on to learn more! 

Are Pretzels Vegan?

Many common brands of pretzels available are not vegan as they contain milk or are processed at a facility that handles milk, risking cross-contamination. Other pretzels may contain butter, cheese, or egg for flavor and texture. 

Look for the Certified Vegan icon on the packaging to ensure the pretzels are vegan if that is your preference. 

For those looking for nutritious pretzels that have plant-based ingredients but are not necessarily certified vegan – check out the list below! 

For the vegans – check out From The Ground Up certified vegan pretzels below as a healthy and vegan pretzel option.  

From The Ground Up – Certified Vegan Pretzels

This company believes in real ingredients, too, making their vegan pretzels out of cauliflower, butternut squash, and purple carrot. They are also certified vegan and certified gluten-free.  

These vegan pretzels are highly rated and pack a lot of nutritional value while being low in fat, sugars, and calories.  

They also contain 2 grams of fiber per serving and contain phytonutrients from the colorful plant ingredients. Phytonutrients are components in plants that give them their color and provide anti-inflammatory and antioxidant benefits. 

Vegan Cauliflower Pretzel Twists

Key Ingredients: 

  • Cassava 
  • Cauliflower 
  • Vegetable Blend: Spinach, Broccoli, Carrot, Tomato, Beet, Shiitake Mushroom 

Nutritional Benefits Per Serving:  

  • No saturated or trans fat 
  • No cholesterol 
  • 2 grams dietary fiber 
  • 0 grams added sugar 
  • Phytonutrients from vegetable blend for anti-inflammatory and antioxidant benefits 

Vegan Cauliflower Pretzel Sticks

Key Ingredients: 

  • Cassava 
  • Cauliflower 
  • Vegetable Blend: Spinach, Broccoli, Carrot, Tomato, Beet, Shiitake Mushroom 

Nutritional Benefits Per Serving: 

  • No saturated or trans fat 
  • No cholesterol 
  • 2 grams dietary fiber 
  • 0 grams added sugar 
  • Phytonutrients from vegetable blend for anti-inflammatory and antioxidant benefits 

Vegan Butternut Squash Pretzel Twists

Key Ingredients:

  • Cassava 
  • Butternut Squash 
  • Vegetable Blend: Spinach, Broccoli, Carrot, Tomato, Beet, Shiitake Mushroom 
  • Turmeric 
  • Cinnamon 

Nutritional Benefits Per Serving: 

  • No saturated or trans fat 
  • No cholesterol 
  • 2 grams dietary fiber 
  • 0 grams added sugar 
  • Phytonutrients from the vegetable blend and spices for anti-inflammatory and antioxidant benefits 

Pressels – Plant-Based Pretzels

Pressels are plant-based protein pretzels that are made from red lentils, white beans, and wheat. 

Lentils and beans are high in protein and fiber, making these pretzels a highly nutritious snack that is gut-friendly. Pressels are also a complete protein, meaning they provide all 9 essential amino acids that our body needs for normal functioning.  

They come in three flavors – Everything, Sea Salt, and BBQ 

Key Ingredients:  

  • Red lentils 
  • White beans 

Nutritional Benefits Per Serving: 

  • 5 grams of protein 
  • 3 grams of fiber 
  • Low in saturated fat 
  • No trans fat  

Quinn Snacks – Plant-Based Pretzels

Quinn Snacks were founded by a mother who wanted better snacks made from real ingredients for her son. 

These plant-based pretzels contain root vegetables in the form of flour which provides nutritious carbohydrates, vitamins and minerals, and some protein.

They are also low in saturated fat and contain no trans-fat, which have known associations with chronic nutrition-related diseases like type II diabetes, cancer, and heart disease. 

They are not certified vegan but do contain plant-based ingredients. For the gluten-free folks, Quinn Snacks also contains gluten-free plant-based pretzels! 

Quinn Snacks Peanut Butter Filled Pretzel Nuggets

Key Ingredients: 

  • Cassava Flour 
  • Whole Grain Sorghum Flour 
  • Hemp Heart Protein 

Nutritional Benefits Per Serving:  

  • High in protein 
  • Low in saturated fat 
  • No trans fat 

Quinn Snacks Whole Grain Sea Salt Pretzel Sticks

Key Ingredients: 

  • Whole Grain Sorghum Flour 
  • Brown Rice Flour 
  • Cassava Flour 
  • Apple Cider Vinegar 

Nutritional Benefits Per Serving: 

  • No saturated fat 
  • No trans fat 
  • 40% Daily Value of Magnesium 

Quinn Snacks Cheezy Style Filled Pretzel Nuggets

Key Ingredients:  

  • Cassava Flour 
  • Lentil Flour 
  • Sorghum Flour 
  • Hemp Heart Flour 
  • Garlic Powder 
  • Onion Powder 

Nutritional Benefits Per Serving: 

  • Low in saturated fat 
  • No trans fat 

Pretzel Crisps – Plant-Based Pretzels

These pretzel crips may not pack as much nutritional value as the others but they do have some benefits with their simple ingredients.  

The plant-based options come in the flavors Original, Everything, Garden Vegetable, Sesame, and Cinnamon Sugar.  

These pretzels are not necessarily vegan, although made from plant-based ingredients, as they are produced in a facility that handles milk and cross-contamination may occur.  

Key Ingredients: 

  • Enriched Wheat Flour 

Nutritional Benefits Per Serving: 

  • Vitamins and minerals from the enriched wheat flour 
  • No saturated or trans fat 
  • No cholesterol 
  • 1 gram dietary fiber 
  • 2 grams protein 

In Summary

Some pretzels are certified vegan, and many contain plant-based ingredients only.

If potential cross-contamination of animal-based ingredients is a concern for you, stick to the certified vegan brands like From The Ground Up’s certified vegan pretzels.

Next Blog Article

Previous Blog Article

Leave a Comment

Your email address will not be published. Required fields are marked *