A Starch Free, Vegan, Paleo Bagel, Oh, and it’s Nut Free Too!
These paleo, starch free bagels went with me to a picnic today, and EVERYONE LOVED them! Everyone = people not on restricted diets! They all agreed the cinnamon raisin one is just like the real thing, perfect chewiness – and it encompassed everything a bagel should be. My friend said if she just saw them on a table and didn’t know that “I” made them, she would’ve just thought they were regular bagels after tasting them. Now that is a compliment, because the ingredients in these bagels are anything but ordinary.
I started experimenting with making starch free bagels last year when I found a paleo recipe posted by Spunky Coconut, but it was based with quite a few ingredients that I can’t have, arrowroot [starch] flour, cashew milk, guar gum, baking powder, so I reworked the recipe to work for me, and made it starch free! My version is now quite a bit different, but I must thank her for the inspiration! THANK YOU! As I really do love these chewy, starch free bagels. And my addition of the psyllium husk really does make them chewy, like a real bagel, wait til you taste the cinnamon raisin one! It passed the test as a “bagel” even with my hubby how has an iron stomach and eats all the “real” breads & bagels he wants.
So the one ingredient that might throw you for a loop is the psyllium husk. What is it? It is plant fiber, like crazy dense plant fiber, it is what they put in things like Metamucil to bulk up your fiber intake and help with digestion issues. This also means it is filling you up, giving you a satisfying “full meal” feel, while it helps clean you out. Read more about all the digestive health benefits of psyllium here! But let’s not focus too much on the end result, (though I got to say, feeling full and later cleansed is quite nice). For the most part it seems folks on low carb, grain free diets seem to tolerate psyllium husk pretty well, as it is a common ingredient to be found in homemade gluten/grain free breads. I know I tolerate it really well! And I have quite a long laundry list of ingredients I do not tolerate well, but luckily I tolerate psyllium well! So each bagel will have less than 1 Tablespoon of the psyllium fiber, which is a perfect amount to help you take care of business.
And when you read about psyllium husk you may come across the warnings about it being a choking hazzard, but that is only when you drink the powder straight in a glass of water as it is so fibrous, and if you don’t add enough water, as it just keeps expanding. But this does not happen when you eat it in the form of these bagels. No unusual added choking hazards there, though they will fill you up, so be sure to drink some water when you eat the bagels, so the fiber can expand in your tummy and help sponge out your insides! Good stuff. Nice and filling, which is sometimes hard to accomplish on a starch free diet. Also, those of us on starch free diets often don’t get enough fiber in our diets, which is super important for good colon health. So eat your bagels peoples!! Read more about the health & digestion benefits of psyllium husk here!
Is psyllium husk paleo? Well it is one of the ingredients in “paleo bread” I have seen in the market. And using it in paleo breads made the list here too.
This is the brand of psyllium husk powder I like to use in my recipes – and this $10 bag will last you a LONG time!
12/11/14 UPDATE: Since most of the comments were requesting a low carb bagel without the 1/2 cup of applesauce, I have updated this recipe to include the low carb applesauce-free version also! They work really great either way, though my favorite version is with the natural sweetness of the applesauce.
Paleo Bagel (starch free, low carb, vegan)
- 1/2 cup coconut flour
- 1/4 cup ground white chia seeds* or ground flax seed
- 1/4 cup psyllium husk powder I used THIS one
- 1/2 cup coconut milk
- 1/2 cup applesauce + 1/4 cup water (or just use 1/2 cup water no applesauce for low carb)
- 1 Tablespoon apple cider vinegar or lemon juice
- 1/3 cup coconut oil softened
- 1 teaspoon baking soda
- 2 pinch sea salt
For Seed Bagels:
- 2 Tablespoons of each kind of seed you want to use: sesame seeds or a combo of hemp seeds chia seeds, poppy seeds and sesame seeds., I used black & white seeds
For Cinnamon Raisin Bagels:
- 2 teaspoon cinnamon
- ¼ cup raisins omit raisins for low carb
Mix dry ingredients together in a bowl
Add wet ingredients into dry ingredients, in order they are listed. You can use a mixer for best results, or mix by hand. (I mix by hand)
Decide if you are making cinnamon raisin bagels, or sesame bagels, or make some of each. (if making cinnamon and raisin, add them now)
Separate dough into 4 or 8 balls, equal size Makes 4 large bagels, or 8 mini ones. (You can also bake these into buns without the hold in the middle.)
Roll each ball into a long "snake" shape, and then stick together to form a bagel shape. (roll in sesame seeds)
NOTE: if the dough is falling apart, just add a little more water. Once baked they hold together really well. I find it helps to form them into a loose bagel shape, then smash them down which spreads out the sides, and then I adjust the edges if needed.
Bake on parchment paper at 350*F for 25 to 30 minutes. (Update: Slightly longer baking time for non-applesauce version, at 30 minutes)
I see recipes as a constant work in progress - if you try these, please let me know what you think of them! Thank you.
*I happen to white chia seeds on hand, so that is what I use. You can also use black chia or ground flax. The bagels will be the lightest in color with the ground white chia seeds.
*I use expeller pressed coconut oil as it doesn't really have any coconut taste. My favorite source for it is Tropical Traditions. You can also use a different oil like organic palm shortening or olive oil instead.