Savoury Super Bagels

This is a bagel recipe with a difference! These bagels are squidgy and soft like conventional bagels but have the health benefits of being low-carb and packed with protein and healthy fats. The addition of Nigella Seeds also gives these bagels a deliciously oniony savoury flavour, making them a perfect pairing for smoked salmon, cream cheese and fresh dill – yum!

These tummy-friendly bagels are suitable for people who experience bloating or gas due to to gut issues such as irritable bowel syndrome or overgrowth of bacteria of the small intestine (SIBO).

This is an ideal recipe for anyone following a Low FODMAP, Ketogenic, Paleo or Low Carbohydrate diet. The recipe is entirely gluten-free, grain-free and yeast-free and very easy to make dairy-free. The mixture is full of protein and fibre and they are very easy to make. A low-carb bagel should fill you up for longer and you shouldn’t get a blood sugar crash after eating these, like their refined white flour cousins.

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Savoury Super Bagels

Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Course Baking, Breakfasts, Lunch Boxes & Picnics, Snacks & Treats
Servings 4 bagels
Suitable for Special Diet (or adaptable) Gluten-free, Grain-free, Low-histamine, Low-sugar, Sensory, Vegetarian

Ingredients
  

Instructions
 

  • Pre-heat the oven to 180 degrees centigrade (fan), and line a baking tray.
  • Into a large mixing bowl, add the ground almonds, coconut flour, ground flax, psyllium husk, bicarbonate of soda, sea salt and nigella seeds. Mix well with a whisk to ensure there are no lumps and that the ingredients are well combined.
  • In a measuring jug, mix the yoghurt, water, cider vinegar and olive oil.
  • Tip the wet mixture into the dry ingredients and mix well to form a dough.
  • Divide the dough into an even four pieces. To form each piece into a bagel shape, firstly create a round in your hands (that looks like a bread roll). Then use the end of a wooden spoon (or your finger) to create a hole in the middle.
  • Place onto the prepared tray and smooth each bagel all over to help create an even crust. The bagels do not rise much in the oven so the shape you put them into the oven is the shape that comes out.
  • Brush each bagel well with beaten egg, then sprinkle with a few extra nigella seeds.
  • Bake in the pre-heated oven for 25 mins, until golden and firm. Transfer onto a cooling rack to cool.

Notes

  • The bagels firm up as they cool, so are best left to cool for 30 mins before cutting in half to serve. They can be toasted in the toaster before serving if you prefer.
  • Dairy-free: switch the yoghurt to coconut yoghurt
  • Nut-free: use tahini sesame paste, and reduce the water down to 65ml
  • Egg-free: glaze with milk or olive oil
  • Once fully cooled, the bagels can be stored in the fridge for 3 days. They can also be wrapped carefully and frozen for up to 3 months. Defrost thoroughly and warm through to serve.
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