Raw Vegan Pretzel Sticks

Raw Vegan Pretzel Sticks

Amanda Nicole SmithDehydrated, Gluten Free, Raw Vegan, Snacks, Sprouted 6 Comments

Crunchy sprouted raw vegan pretzel sticks, perfect for dipping in nacho cashew cheese! These pretzel sticks are made from sprouted buckwheat, flax seed, almonds, coconut flour, sea salt and coconut nectar; and then dehydrated until crunchy.

If you are allergic to nuts, you can use all coconut flour, or sunflower seed, pumpkin seeds or any other seed you prefer instead of almonds.

Sprouted buckwheat is my grain of choice for any kind of dough or pastry. When soaked and dried again it gets super crunchy. It is also gluten free despite the wheat in it’s name. You do;t even have to sprout the buckwheat, you can just soak it for a few hours and use it right away.

Despite it’s long dehydration time the recipe is very simple. You just mix all the ingredients together and shape your sticks. If you don’t have a dehydrator and choose to use an oven at it’s lowest temperature, it will get crunchy even quicker. 

Raw Vegan Pretzel Sticks

You could certainly stop drying so the insides are still soft. I thought about making a batch with slightly larger sticks and dipping them in cinnamon sugar. Soft cinnamon sugar sticks, Yum! I know what I’m doing next week!

Raw Vegan Pretzel Sticks

Adding Flavors

To add extras, mix flaxseed with water and soak until you see “the gel”. Flax seed gel will help you attach your flavors, wether it’s plain sea salt, sesame seeds, or cinnamon coconut sugar.

I didn’t use anything this time because they are really good plain, or dipped in a sauce of your choice!

Print Recipe
5 from 1 vote

Raw Vegan Pretzel Sticks

A crunchy pretzel stick, perfect for dipping.
Prep Time30 minutes
Cook Time1 day
Servings: 6
Author: Amanda Nicole Smith


  • 1 cup buckwheat; soaked and/or sprouted
  • 1/2 cup almond flour
  • 1/4 cup coconut flour
  • 1/4 cup water; or rejuvelac
  • 2 tbsp flax seed; ground
  • 3 tbsp molasses; or coconut nectar
  • 1/4 tsp salt


  • Soak buckwheat groats for a few hours. Either ruse them after rinsing once, or continue to rinse until they sprout little tails in about 1-2 days.
  • Grind almonds and flax seed into flour.
  • Blend buckwheat with water until it forms a paste.
  • Mix everything together in a mixing bowl until it forms a big dough ball. Add more coconut flour if the dough is too sticky.
  • Take a little piece of dough at a time, roll into a ball, then roll it in-between your hands into long sticks.
  • Dehydrate at 115 degrees for about 24 hours or until crispy.

Adding additional flavors

  • Mix 1/4 cup of water with 1 tbsp flax seed and let it soak until it gels.
  • Brush the gel onto the pretzels and sprinkle on either sea salt, sesames seeds, or cinnamon/coconut sugar.


You can make soft pretzels by not dehydrating as long, about 2-4 hours, only the outsides will be crispy and the insides will be soft.
Store in an airtight container for up to 2 weeks.

Comments 6

  1. Just made these! Absolutely delicious! I left half plain and the other half added Nutrtional Yeast. I’ll keep making these 🙂 Thanks for sharing

  2. Holy crap! Pardon my language, but how have I never seen your blog? I am making pretzel sticks, cinnamon crumbly thingies, and the 5-minute choco chip cookie ice cream sandwiches forthwith. I mean, soon. 🙂

  3. 5 stars
    Okay, so here’s funny. I found these again today and am like, “I’m making these today! And this dough is perfect! I gotta comment….” Then I saw I already had in “the before times”….. Thanks for your kind response. I used to be able to buy ready made raw vegan buckwheat sticks at a local juice bar a million years ago, which is probably why I keep coming back to this. Prepping dehydrator trays now. Wish me luck!!! 🙂

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