BBQ Pretzel Sticks

Why this recipe?  The Superbowl means tons of food!  The array of dips and chips are my waistline's worst enemy.  Did you know you have to walk approximately the length of four football fields to burn off the calories in just one Doritos chip or potato chip?  Upon learning this for myself, I decided to make a snack that was good for the occasion and healthy—enter my BBQ Pretzel Sticks. This tasty finger food is low in fat, calories and points—perfect for dipping!

The Flip:  When making this recipe, make sure to use your favorite BBQ sauce!  My favorite BBQ sauce is Gates—it's not as sweet as many sauces.  If you've been to Kansas City, you're probably familiar with this restaurant.  Also, I used a fat free pretzel.  Before opening the bag, I gently rolled the pretzels around to remove as much of the salt as possible.

The end result was one less teaspoon of salt—2360 mg of sodium!  Moreover, I removed a 1/4 stick of butter. Without the large amount of sodium and butter adding flavor, I turned to working with my flavor profile in the BBQ sauce.  Everything ended up balancing out nicely.

Post your recipe thoughts:  Is there anything else you would "Flip" in this BBQ Pretzel recipe?  What incredible BBQ sauce would you recommend to Flip2Tasty readers?    

My thoughts:  My BBQ Pretzel Sticks are super easy to prepare.  One serving is 53 pretzel sticks—plenty to get me past the potato chips!  To make sure every pretzel stick was covered with BBQ flavor,  I folded in extra sauce half way through the baking time. They're wonderful!  Enjoy.

Servings: 16  Serving size: 53 sticks  Calories: 117  Fat: 0g  Carbs: 27g  Fiber: 1g  Protein: 2g  Sugar: 2g
Sodium: 665mg       Old points:  2       Points +:  3


  • 4 Tbsp plus 1/4 cup BBQ Sauce   (your favorite)
  • 1 pkg Hidden Valley Ranch Dip Mix
  • 1 Tbsp Honey
  • 1/2 Tbsp Smoked Paprika
  • 1 Tbsp Worcestershire Sauce
  • 1 (16 oz) pkg Pretzel Sticks   (I used Rold Gold) 
  1. In extra large mixing bowl, combine dip mix, honey, paprika, Worcestershire sauce and 4 Tbsp BBQ sauce.  Mix well.
  2. Add Pretzels.  Fold until pretzels are thoroughly coated.
  3. Preheat oven to 250 degrees.  Spray baking sheet with cooking spray.  Pour pretzel mixture evenly onto baking sheet.  
  4. Bake for 30 minutes—stirring every 15 minutes.  Remove from oven.  
  5. Immediately drizzle remaining 1/4 cup of BBQ sauce over pretzels.  Gently fold until pretzels are coated with sauce.
  6. Return to 250 degree oven.  Bake for an additional 30 minutes—stirring every 15 minutes.  Pour pretzels onto wax paper to cool (pulling apart any pretzels stuck together).   

Just for fun:  Take a look at what I won in a contest—Super Bowl tickets!  Starting with the first Super Bowl in 1967.  It was perfect to hang in my family's Game Room!




  1. This is a fantastic recipe, with all the bbq's going on this would be a great munchie on the table. I would love it if you would share it with us on our BBQ Block Party.
    I have enjoyed your past recipes and hope to see you there


What do you think?