Sweet and Salty Chocolate Covered Pretzels (Low FODMAP)

Did you know there is some Christian symbolism in pretzels? Yep! The pretzel twist can be symbolic of folding arms in prayer or showing a humble stance toward God. The three holes created by the twists can represent the 3 members of the Godhead. The first pretzels are believed to have been made by monks in the 6^th or 7^th century. Later, pretzels were given to children as a reward for learning their prayers.¹ 

I thought these pretzel facts were meaningful and could be used in combination with this low FODMAP chocolate covered pretzel recipe to remember Jesus Christ during the Christmas season. I hope you can share a little of the true Christmas spirit with this sweet and salty Christmas treat (bonus – it’s low FODMAP!)

Ingredient list

4 cups Gluten Free Pretzels - Glutino Pretzel Twists (or a preferred brand)

I use gluten free pretzels in this recipe to avoid the FODMAP fructan, an ingredient in wheat. If you have reached phase 3 of the FODMAP diet and have found that you are not sensitive to wheat fructans, then go ahead and use regular pretzels.

9 ounces Dairy Free Chocolate - Enjoy Life 100% Real Chocolate morsels Dark

Regular chocolate chips usually have milk as an ingredient. To avoid the FODMAP lactose, I use dairy free chocolate. If you are not avoiding lactose, go ahead and use your preferred melting chocolate.

Preparation Instructions

Melt the Chocolate

Begin by filling a small pot with 1-2 inches of water and heating it over medium high heat. Place a medium sized bowl over the pot (but not touching the water) until the water begins to simmer. Remove bowl from pot and add ¾ of the chocolate chips. Place bowl over the simmering pot and continuously stir chocolate with a whisk or rubber spatula until it is silky and melted. Remove bowl from heat and stir in the remaining chocolate chips. (If you have a double boiler, this would be a great time to use it!)

Dip the Pretzels

Next, drop a few pretzels into the chocolate at a time. Flip over to cover each side with chocolate. Using a fork, remove pretzels from chocolate and allow excess to drip off. Place on parchment paper to set. I usually let the pretzels set at least overnight. To speed it up, you can put the chocolate covered pretzels in the fridge.

Optional Decoration

Melt some white chocolate following the method above and drizzle or dip pretzels with white chocolate to create a beautiful pattern and a variety of flavors.

If you want to make these even more festive, use food coloring in the white chocolate to create the colors of Christmas. Some people also love to add sprinkles, or crushed nuts. Be sure to check the ingredient list of any extras you add to avoid high FODMAP ingredients.

These chocolate-covered pretzels are a beautiful way to combine tradition, faith, and flavor this Christmas. Share them with neighbors, friends, or family as a small reminder of Christ and the joy of giving. Merry Christmas from OP Nutrition.

Sources

1. Biergarten. History of the pretzel. Biergarten Old World Huntington Beach. https://www.oldworldhb.com/history-pretzel/#:~:text=The%20monks%20used%20the%20pretzel's,to%20religious%20practices%20and%20traditions. Accessed October 7, 2025.