Easy Low-carb Bagels

Before I get to my recipe, I’d like to let you know that over the next few months I will be busy working on my new cookbook which will include 150 low-carb & paleo / primal recipes. I won’t have time to post on my blog as frequently as I used to but I’ll try to post a recipe every week. Easy Low-carb Bagels!

Easy Low-carb Bagels

I used my Almond & Cashew Butter which is toasted and has quite strong flavour. Use raw nuts if you prefer a milder taste. The reason I used coconut flour is that it helps soak up some of the moisture and prevents the bagels from being too chewy. Don’t expect these bagels to be just like regular grain bagels.

They are not as fluffy which is caused by their high-fat content and lack of gluten. On the other hand, I haven’t tried adding some psyllium husk powder. Psyllium husk powder is, in my opinion. One of the best low-carb ingredients for baked goods and I have used it in several recipes in the KetoDiet apps & book. I bet these bagels would be a lot fluffier with some psyllium in them!

Source

Nutritional Values

Macronutrient ratio: Calories from carbs (6.5%), protein (13.6%), fat (79.9%).

Hands-on 10 minutes. Overall 30-35 minutes.

Total Carbs                                                                     7.2      grams
Fiber                                                                                2.8      grams
Net Carbs                                                                       4.4      grams
Protein                                                                           9.2       grams
Fat                                                                                 24.1       grams
of which Saturated                                                       4.6      grams
Calories                                                                         273       kcal
Magnesium                                                                    80       mg (20% RDA)
Potassium                                                                     322      mg (16% EMR)

Source

Ingredients (makes 8 bagels)

• 1 cup Almond & Cashew Butter or almond butter (250 g / 8.8 oz)
• 1/4 cup coconut milk or cream, lukewarm – I like Aroy-D coconut milk or heavy whipping cream (60 ml / 2 fl oz)
• 1/4 cup water, lukewarm (60 ml / 2 fl oz)
• 4 large eggs, separated, free-range or organic
• 1/4 cup coconut flour, sifted (30g / 1.1 oz)
• 1 tsp baking soda
• 2 tsp cream of tartar OR 2 tsp apple cider vinegar
• 1 tsp salt (I use pink Himalayan rock salt).

Make sure you use a kitchen scale for measuring all the dry ingredients. Using just cups may not be enough to achieve best results, especially in baked goods. Weights per cups and tablespoons may vary depending on the product. Brand or if you make you own ingredients (like flaxmeal from flaxseeds).

Source

Instructions

1. Make Almond & Cashew Butter (follow this recipe) if you haven’t done so. The butter has to be warm before you mix it with the other ingredients. Cold nut butter straight from the fridge would be difficult to mix. If needed, warm it up slightly in a water bath or a microwave oven.
2. Preheat the oven to 200 °C/ 400 °F. Separate the egg whites from the egg yolks. Place the egg yolks into the warm Almond & Cashew Butter and add baking soda. Season with salt and pour in lukewarm coconut milk (or cream) and lukewarm water. Process with an electric mixer until well combined.
3. In a separate bowl, beat the egg whites. Add cream of tartar while beating until they create soft peaks.
4. Add the coconut flour into the bowl with the sticky dough and mix well. Then, add the egg whites into the bowl and process until well combined.
5. Spoon the dough into a bagel pan. Place in the oven and cook for 5 minutes at 200 °C/ 400 °F. Then, lower the temperature to 150 °C/ 300 °F and cook for another 15-20 minutes.
6. When done, remove from the oven and set aside to cool down.
7. Cut widthwise and fill with your favourite ingredients. I used my Paleo Avocado Pesto, mozzarella, cherry tomatoes and green lettuce leaves. You can try all sorts of condiments: ketchup, mayo, cream cheese, sauerkraut, mustard, etc. (a complete list of home-made ingredients is on my blog). These bagels are best eaten within 1-3 days but you can refrigerate or freeze them for longer.
8. Enjoy!!!

Source