Nutrition Diet: Are Hummus and Pretzels Gluten Free?

November 11, 2025 •

4 min read

Did you know that worldwide, the demand for gluten-free food products has been consistently increasing? This rising trend leads many to scrutinize their favorite snacks and ask, "are hummus and pretzels gluten free?" as they evaluate their pantry staples for dietary safety.

Quick Summary

Traditional pretzels contain gluten, but certified gluten-free alternatives made with different flours are widely available. Classic hummus is naturally gluten-free; however, store-bought and flavored varieties require careful label-reading to avoid hidden gluten or cross-contamination from shared manufacturing equipment.

Key Points

Hummus is Naturally Gluten-Free: Traditional hummus, made from chickpeas, tahini, and other natural ingredients, does not contain gluten.
Be Cautious with Store-Bought Hummus: Some flavored or packaged hummus may contain gluten due to additives or cross-contamination from shared manufacturing equipment.
Always Check Labels for Certification: For hummus, look for a "Certified Gluten-Free" label to ensure it's safe from contamination.
Traditional Pretzels are NOT Gluten-Free: Standard pretzels are made with wheat flour and are not suitable for a gluten-free diet.
Seek Specific Gluten-Free Pretzel Brands: Choose gluten-free pretzel alternatives made with starches like corn or potato flour, and always verify the "Gluten-Free" labeling.
Cross-Contamination is a Home Kitchen Risk: Preventing cross-contact requires care with utensils, spreads, and toasters, especially when preparing food for someone with a gluten sensitivity.

The Truth About Hummus: Naturally Gluten-Free, But Beware of Risks

Hummus is a beloved dip or spread, and the good news for those with celiac disease or gluten sensitivity is that traditional hummus is inherently gluten-free. It is made from a few simple ingredients that do not contain gluten: cooked chickpeas (or garbanzo beans), tahini (a paste made from ground sesame seeds), fresh lemon juice, garlic, and olive oil. This makes homemade hummus a safe and delicious option, provided all ingredients are sourced from gluten-free environments.

Potential Gluten Sources in Hummus

While the basic recipe is safe, store-bought hummus can sometimes be a source of gluten through a couple of key avenues:

Cross-Contamination: Many food manufacturers produce a wide variety of products in the same facility, some of which contain gluten. There is a risk that gluten-free products, like hummus, can become contaminated through shared equipment or surfaces. For individuals with a high degree of sensitivity, such as those with celiac disease, this can cause a reaction.
Added Ingredients: Certain flavored hummus varieties may contain gluten in their spice mixes or flavorings. Examples could include ingredients containing malt vinegar or wheat-based thickeners. Always read the ingredient label carefully, as flavor variations can introduce unexpected gluten sources.

Finding Safe Hummus Options

To confidently choose gluten-free hummus, look for products with a "Certified Gluten-Free" label, which indicates the product has been tested to meet strict gluten-free standards. Many reputable brands offer certified options, such as:

Sabra: Offers several varieties that are labeled as gluten-free.
Ithaca: Provides various labeled gluten-free hummus products.
Boar's Head: Their traditional and many other flavors are certified gluten-free.
Marketside (Walmart): Carries a line of gluten-free hummus.

Pretzels: A Different Story and a Need for Labels

Unlike traditional hummus, classic pretzels are not gluten-free and must be avoided by those on a gluten-free diet. The primary ingredient in most pretzels is wheat flour, which is a natural source of gluten. The familiar crunchy texture and signature golden-brown color are largely a result of the wheat dough and a special alkaline bath used before baking.

The Rise of Gluten-Free Pretzels

Thankfully, the growing demand for gluten-free snacks has led to a wide variety of delicious and widely available gluten-free pretzels. These alternatives are made using safe, gluten-free flours and starches, such as:

Corn starch
Potato starch
Tapioca starch
Brown rice flour

Choosing Safe Pretzel Options

When buying pretzels, it's crucial to check the packaging for a clear "Gluten-Free" label. Some companies, like Snyder's of Hanover, produce both regular and gluten-free versions, so careful reading is essential to pick the correct product. Reputable brands specializing in gluten-free pretzels include:

Snyder's of Hanover: Offers a popular gluten-free line, including sticks and mini pretzels.
Glutino: A brand dedicated to gluten-free foods, offering pretzels in various shapes and even chocolate-covered options.
Snack Factory Pretzel Crisps: Provides gluten-free versions of their popular pretzel crisps.
Quinn: Features whole grain gluten-free pretzels and filled nuggets.

Managing Cross-Contamination at Home

For those with celiac disease or severe gluten sensitivity, controlling cross-contamination is paramount. While some people might feel comfortable with simple precautions, others require a more rigorous approach. Strategies for home safety include:

Using separate spreads and dips for gluten-free family members to prevent "double-dipping" crumbs.
Wiping down all surfaces and washing all utensils, pots, and pans thoroughly with hot, soapy water before preparing gluten-free food.
Using separate toasters or toaster bags for gluten-free bread products.
Consider having separate cutting boards and utensils, especially wooden ones, for gluten-free cooking.

Hummus and Pretzels: A Comparison of Gluten vs. Gluten-Free


Feature	Traditional Hummus	Certified Gluten-Free Hummus	Traditional Pretzels	Certified Gluten-Free Pretzels
Core Ingredients	Chickpeas, tahini, lemon, garlic, olive oil	Chickpeas, tahini, lemon, garlic, olive oil	Wheat flour, yeast, salt, water	Corn starch, potato starch, tapioca starch
Contains Gluten?	No, naturally gluten-free	No, certified and safe	Yes, contains gluten	No, specifically formulated without gluten
Safety Concern	Potential cross-contamination or hidden gluten in additives	Minimal risk; adheres to certified safety standards	Definite gluten source; unsafe for celiac	Minimal risk; check for proper certification
Where to Find	Widespread availability in stores and restaurants	Available in stores; check for certification label	Widespread availability in stores	Available in many supermarkets and specialty stores

Conclusion: A Clear Answer, But Caveats Apply

So, are hummus and pretzels gluten free? The answer is nuanced. Traditional hummus is inherently gluten-free, but caution is necessary when buying processed or flavored varieties due to potential cross-contamination or added ingredients. For complete peace of mind, making your own hummus or buying a certified gluten-free brand is the safest approach. In contrast, traditional pretzels are not gluten-free, as they are made from wheat flour. However, the market is rich with certified gluten-free pretzel alternatives made from safe, alternative starches. The key for both snacks is vigilant label-reading to ensure the product meets your specific dietary needs, especially for those with celiac disease.

For more information on living a gluten-free lifestyle and finding safe food options, explore helpful resources like The Best Gluten Free Pretzels | Schär.

Frequently Asked Questions

No, not all hummus is gluten-free. While the traditional recipe is naturally gluten-free, some processed versions may have ingredients or been subject to cross-contamination that introduces gluten.

Always check the product label for a "Certified Gluten-Free" symbol or statement. This certification ensures the product has been tested to meet strict gluten-free standards and is safe.

No, while traditional pretzels are made with wheat flour, a growing number of brands offer gluten-free versions made from alternative starches like corn, potato, or tapioca starch.

You can, but you must ensure both components are safe. Choose a certified gluten-free hummus and a certified gluten-free pretzel brand to avoid any gluten exposure.

The safest method is to make your own hummus at home using fresh, natural ingredients. This allows you to control the entire process and eliminate the risk of cross-contamination.

Several brands offer gluten-free pretzels, including Snyder's of Hanover, Glutino, and Snack Factory. Always look for the specific gluten-free product line and read the label carefully.

To prevent cross-contamination, use separate utensils, cutting boards, and toasters for gluten-free food. Be mindful of spreads and condiments, enforcing a 'single dip' policy or using separate containers.