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Peanut Butter Filled Pretzels (raw, vegan, gluten-free)

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As of late, I have been on a roll creating raw pretzels.  It all started with a request from Nikki, a Nouveau Raw reader. She had been craving pretzels and asked me to come up with a raw version.

So, I created a raw pretzel, then I drenched them in chocolate.  A few days later I thought to myself,  “Why not make sourdough flavored ones?”  So back to my lab kitchen I went.  After success with those, my mind said, “HONEY AND MUSTARD Pretzel!

You can make a honey and mustard flavored pretzel!”  …. “I can?”….”You can?”…. “Really?”…. “Yes REALLY, get in that kitchen of yours and get to work missy!”….. “OK!”….. I knew that growing up as an only child would prove to be useful in my adult years.  I have mastered the art of talking to myself. lol

So there I was, on the kitchen island sat a bowl of raw pretzels, pretzels with chocolate around them, sourdough pretzels and now honey mustard flavored pretzels.  I was quite proud and down right excited with what I had achieved!

And in my own little world, I was accepting some grand award for my creations that now sat before me… I think I was wearing some gorgeous red dress and my hair was all done up in some “up-do” as I made my way to the stage…. then my husband walked by and broke my daydream and commented,

“This is all great but, can you make a peanut butter filled pretzel????” And walked off.  “Well, duh! Of course I can!”  Pft…. silly man.  I completed my awards acceptance speech in my head (haha) and went to work on figuring out just how I was going to inject each pretzel with peanut butter. Oy-Vey!

After a little trial and error and a counter full of dirty dishes…  I created the First Raw Peanut Butter Filled Pretzel, well at least from what I could tell.  Regardless if it is the first, tenth or twentieth…. anytime you get in the kitchen and unleash your love and passion for creating healthier foods, it is always a blessed event!  Enjoy!


yields 5 cups little pretzels


Create the batter:

  1. In a food processor, fitted with a “S” blade, pulse together the almond pulp, ground flax-seed and salt.
  2. Add almond butter, milk, Braggs Aminos, sweetener and vanilla.  Process until everything is well combined.

Piping the pretzels:

  1. You will need 2 disposable piping bags and a 1/2″ piping tip or larger for the pretzel batter and a smaller tip for the peanut butter. Click (here) for the supplies that I use.
  2. For each bag, place the piping tip in the bag and cut the tip off so the tip pokes through but is nice and snug in the bag.  If the hole is too big, the tip will shoot right out once you apply pressure to the bag.
    • Once you have the tip in place, slide the bag into a tall glass and fold the edges over the glass rim.   This will create a stand and it will make it easy to fill it with the batter.  I posted photos below.
  3. Fill the piping bags, about 3/4 quarter of the way full.
    • Work all of the air bubbles out of the bag so that it doesn’t “burp” while creating a line of dough.
    • You will need to re-load the bag 1-2 times throughout the process.
  4. Place a teflex sheet on the mesh sheet that comes with the dehydrator.
  5. Hold the bag at a 22 1/2 degree angle and with a steady, consistent pressure, squeeze the batter out and slowly slide the tip down the teflex sheet.
    • Don’t go to fast and cause the line to break and don’t go to slow which will cause bulges.  You will quickly get the hang of it.
    • Create solid lines from one side of the tray to the other.  I have an Excalibur dehydrator that has large square trays.
  6. Using a chop stick, create a cannel down the center of the pretzel dough strip.
  7. Follow with the peanut butter by piping it out down the center of the cannel that you created.
  8. Once done, with damp fingers, pinch the pretzel batter edges together.
  9. Sprinkle a coarse sea salt on top and lightly press it into the dough.  Because we are not using yeast these pretzels won’t rise causing the dough to grab onto the salt, so we have to help it a little. :)
  10. Dehydrate at 145 degrees (F) for 1 hour to set the “outer crust”.
    • Cut into 1″ pieces and then place them on the mesh sheet.
    • Continue drying at 115 degrees (F) for 6-8 hours or until dry.
    • They do firm up a tad more once they cool.
  11. Store in an airtight container for up to a week.  If they soften before eaten, pop them back into the dehydrator to firm them up.

The Institute of Culinary Ingredients™

  • To learn more about maple syrup by clicking (here).
  • Click (here) for my thoughts on raw agave nectar.
  • What is Himalayan pink salt and does it really matter?  Click (here) to read more about it.
  • Learn how to make your own raw almond butter by clicking (here).
  • Learn how to grind you own flax-seeds for ultimate freshness and nutrition.  Click (here).
  • Braggs Aminos is a gluten-free, soy-free… soy sauce substitute.  There are many other comparable products that you can use. Click (here) to learn more about them.

Culinary Explanations:

  • Why do I start the dehydrator at 145 degrees (F).  Click (here) to learn the reason behind this.
  • When working with fresh ingredients it is important to taste test as you build a recipe.  Learn why (here).
  • Don’t own a dehydrator? Learn how to use your oven (here). I do however truly believe that it is a worthwhile investment. Click (here) to learn what I use.

Using the piping bag and the large tip, pipe out nice

and thick ropes of pretzel dough.  I made mine about 6″ long.

Then use a chop stick to create a channel down the center.

Now, pipe the peanut butter into the channel.

Make sure you are using a smaller tip.

Now to close the pretzel, have a small container of water

near you to keep your fingertips damp.

Carefully pinch the pretzel batter together around the peanut butter.

Then gently roll the pretzel back and forth to round it out a bit.

That is why I only made them about 6″ long, if they are any

longer, it would more difficult to roll and not break them.

6 thoughts on “Peanut Butter Filled Pretzels (raw, vegan, gluten-free)

  1. Daniela says:

    You are simply AMAZING!!! How could you think about sopmething like this?! and the process of making them is so ingenious! For sure I will try some with almond butter (’cause I’m not so crazy about peanut) but the chop stick version:) as it seems easier…
    Thank you for sharing all these good things with us!

    • amie-sue says:

      Hi Daniela :)

      My brain never shuts off? hehe My passion for healthy foods just gets stronger and stronger as time passes. I love it! And I love sharing. I hope you give this a try and keep me posted. Have a blessed day… amie sue

  2. imogen says:

    Wow- I am so amazed at this. Your whole blog is fantastic-who knew that eating raw could be so amazingly diverse and tasty?! Your post was also good fun to read (pft…silly man); I can’t wait to cook this and keep up the good work! P.S. are you ever going to publish a cookbook? You really should!

    • amie-sue says:

      Thank you Imogen :) I am always amazed when I see all the healthier recipes that are coming out… raw or cooked. It is exciting to be a part of this time… Enjoy and keep me posted if you try any of the recipes. I want to make a cookbook for sure. Have a blessed day, amie sue

  3. Niki says:

    Woo! Hoo! I knew you could do it! You can make anything. I cant wait to try these. I am always so worried my cravings are going to send me to the other side. The other side meaning processed foods, like pretzels. Thank you so much for making these. You mentioned some covered in chocolate . Did those come out ok? You know what else would be good would be cinnamony (not a real word, is it?) ones.

    • amie-sue says:

      Hi Niki… they came out great! I need to write up that post don’t I? :) I hope you make these and that they curb your cravings. Keep me posted. Have a wonderful afternoon. amie sue

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