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New Plans and Easy Grain Free Bagels?

Filed Under: 50-100, About, Applesauce, Bread, Breakfast, Coconut Flour, Eggs/Egg Whites/Egg Replacer, Gluten Free, Grain Free, Low Carb, Paleo, Recipe Makeover, Recipes, Snacks, Sugar Free, Vegan

By 114 Comments Jump to Recipe

Maggie, I love you.

I just had to say it. Why? Keep reading, and I’ll tell you. I’ve got a lot to say in this post, so make sure you’re comfy.

Okay, so I’m going to be straight forward here.

I gained weight. A lot of it. About 10 pounds in three weeks… How is that even possible?

And no, I haven’t been stuffing my face or hanging around in bed all day, every day. I haven’t been as active since my running ordeal, but I still walked and ran somewhat regularly. I though eating 1400-1500 calories a day was perfectly reasonable. I guess not.

So obviously, I was annoyed. I didn’t panic and have a meltdown like I did last time, but I did want to know where I was going wrong.

So my dietician, Deborah, who I am convinced can walk on water, suggested I try lowering my carb intake. Being a vegetarian, my carb intake is probably a bit higher than normal, and I was eating enough protein.

Not wanting to be difficult (I would never do that!), I went along with it: 1200 calories a day, 4 servings of grains, 45g protein, 40g fat, as many veggies as I want (that could be dangerous) and 3 servings of fruit.

Eating fewer carbs was a big challenge at first, but it has been almost a week, and I’m adjusting nicely. I’m eating way more protein, and you know what?

I FEEL BETTER.

So I’m not sure I want to eat minimal grains for the rest of my life, but I’d rather be a low carber than a celiac. If my feeling lousy is just a result of too many carbs and not a food intolerance, I would be much happier.

So…Maggie. She’s got this awesome yoga page, and, on a whim, I decided to try this program from this person. I’m on day five only, but the verdict is I absolutely love it. I can’t believe I haven’t tried yoga before.

Maggie, you have changed my life. Thank you so much.

I am still doing that couch to 5K, and I like it. It’s hard, but I like it. Would you like me to do a whole review?!?

As if that isn’t enough, to make up for my previous inherent lack of exercise, I am also going the Bob Greene Total Body Makeover (BGTBM), but only three days a week.

So yeah, I’m going yoga everyday, running and BGTBM three days a week, just not on the same day. 

Does that seem like too much? I don’t know, but I feel better.

So about those bagels… they’re amazing.

I made them out of carb-deprived desperation, and I am in love with them.

Yes, I am in love with a bagel.

But these are way than regular bagels. No fussy yeast, rising, kneading, poaching (?), or even grains! They’re completely vegan, gluten, and fuss free.

Going low carb doesn’t seem so bad…

Nutritional Comparison

Garlic Bagel:

Serving: 1 bagel

Calories: 310

Carbs: 62g

vs.

My Easy Grain Free

Serving: 1 bagel

Calories: 60

Carbs: 4.8g

20 Minutes Grain Free Garlic Bagels

My favorite way to eat these is cut in half, toasted, and slathered with Earth Balance, jam, or peanut butter. They honestly taste just like the bagels you know and love, except without the hours of prep time and the extra inches on your waist.

Adapted from Sugar Free Low Carb Recipes

Ingredients

3T egg replacer mixed with 12T water, or 6 eggs (I’m going to have to try this with egg whites and report back)

1/3c. applesauce (feel free to sub some or all with oil)

1/2c. coconut flour

1/2t baking powder

1/2t salt

1T minced garlic

2t xantham or guar gum (you can leave this out, but the bagels will be grainier)

Directions

Preheat oven to 400F.

Mix together egg replacer or egg, applesauce, minced garlic, and salt. Add in coconut flour, baking powder, and xantham or guar gum. Te batter will be dry, but don’t worry.

Divide dough into 5 portions (feel free to make more or less, depending on how much and what size you want them). Roll one potion into a ball, flatten into a uniform disc, and use you fingers to gently form a hole. Pinch any cracks that may form closed, and carefully transfer to a greased baking sheet. Repeat with the rest of the dough.

Update: Make sure you line the baking sheet with parchment paper or a silicone mat to prevent sticking. Thanks, Kristin, for pointing this out!

Bake your donuts in the oven at 400F for 15 minutes. Let cool, cut in half, slather with topping of choice or make a sandwich, and eat!

Carbs, who?

Enjoy!

-Kelly M.

Would you like me to do a full review of couch to 5K? Thank for your input!

 

 

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Comments

  3. These sound awesome!! I gotta hand it to you though - I really can't imagine eating less than 1500 calories a day, and less carbs at that. You must have super willpower! These sound really good and I'll definitely have to try. I almost bought coconut flour yesterday too!! I'm slapping myself now for not doing that!
    Reply

    • Haha, you with all your running... talk about willpower!!! Oh, and don't slap yourself. That'll hurt. ;) There's always another day for coconut flour!
      Reply

    • I think I'm joing the GF crowd! I might be a celiac, but I'm waiting on the blood test. Boo. Thank you so much for the input! I'm excited for the review! It's a reason to not quit. ;)
      Reply

  5. Yay for feeling better!! I recently started to up my protein intake. I have been feeling more energized and full! It's great! And those bagels look awesome.....i need to get some coconut flour!
    Reply

  7. Wow, I need to see someone replicate this before my unskilled self tries this. Do you think arrowroot powder would work instead of xanthan gum (I know little about this arena of vegan baking)?? Maybe some of that weight is muscle? Running definitely causes me to grow these huge hunker muscles in my upper thighs. When I run less, it pretty much goes down. I'd be pretty sad to eat 1200 a day because I'm a crazy carb lover, but your genius transcends that!
    Reply

  8. Wow, that's a crazy simple recipe! GReat job Kelly :) And I'm so proud of you for not FREAKING OUT regarding the weight gain! It's weird when something like that suddenly happens, for sure! It kind of happened to me several months back and to this day I'm not sure why/how. But, I guess it's b/c I'm at my "perfect" weight and fitness right now. Also, remember that since you are still so much younger than I am (lol) it's very common to see fluctuation and weight gain. Now don't let that scare you! But if you notice most girls your age suddenly change and get some more meat on their bones--so just keep on staying active and be moderate in your eating, exercising, living! :D Lastly, if you work out sometimes muscle will start to make the numbers go up.
    Reply

    • Great question! I thought these would be flat as pancakes. They're not regular carb-laden bage; thickness, but they are thick enough to slice in half and enjoy as a sandwich or toasted! So yes, as a ridiculous carb lover, I say they satisfy. ;)
      Reply

  12. Ok, I really, really, need a trip to Whole Foods...stat. I have a stack of recipes piling up! So glad you are enjoying Couch to 5k! It is tough, but it is does work - just keep going :) Sorry to hear about the weight gain, but you are right, don't give up. Keep talking to the dietitian and making the adjustments until you find what works for YOU! Also keep in mind your body is changing; building muscle in places it hasn't before. When you find the eating plan that works for you and the weight starts coming down you will see the results of the running too. It all has to come together...you got this!
    Reply

  13. Have these in the oven right now. The dough was very sticky, is that right? I used actual eggs. I added a little more coconut flour since it was not very doughy. We'll see how they come out. Have you heard of the book Wheat Belly? Look into it or Why We Get Fat. You might discover the reason for any weight problems you've been having!
    Reply

      • Thank yoy SOOO much for trying these! You have no idea how much it means to me. Thank you. ;) Ok, so here's what I think happened: When I made the original recipe, I did use a silicone mat. Looking at the recipe, I'm so sorry I didn't put that on there! I will update the recipe now. So parchment paper or a silicone mat should do the trick! Thanks again!
        Reply

  14. Hey there, Those photos look sooooo mouth watering! I cut the recipe in half to test out the final product. When you mix 1/4 C of coconut flour and 3 eggs you get thick pancake batter. Was it maybe a type O and should have read 1 C flour or 1 1/2 C? Even using a full half cup with 3 eggs the dough turned out like normal dough, plyable and not very dry. Thanks Ash
    Reply

    • I love you. You are so sweet! Hmm... nope. It wasn't a typ-o. This is so strange! You aren't the only person who's had an issue like this with the coconut flour! Coconut flour is just so absorbent, and, in my experience, it really does soak up everything. I'm going to give you some ideas of what happened, but I wish I had a better answer. By "dry" I meant not liquidy. It's more like a dough and not a batter. Actually, for a dough, it's pretty plyable and moist. Coconut flour recipes usually have a dough/batter like this. I'll have to inlude pictures of the uncooked product next time! I've never halved the recipe, so I don't know what it would turn out like, but it really should have worked better. I'm so sorry this didn't turn out like it should have! I'm also really sorry I don't know what to tell you. I think just sticking with the full rceipe is our best bet, but you are totally justified in thinking it should halve. Sorry again!
      Reply

      • Unfortunatley it was a fail :( but still a huge fan. Of the low. Carb coconut "oatmeal" nd all for one choclate donuts! I was wondering if u had some recipes for whey protein powder pancakes or some wats to jazz up oatbran ( just bought for the first time) also any ideas on how to use sugar free syrups lke torani ir davinci? I have french vanilla , carmel, and cookie dough ( my fav) yumm ;) thanks!
        Reply

        • Oh darn! People have been having poblems with those bagels, which is a real shame because I love them so much! What exactly went wrong? I was actually thinking of doing a protein pancake recipe, as I eat one almost everyday, but I didn' think there would be any interest. So now I'll post the recipe soon! As for the sugar free syrups, I really don't use them because I try not to eat artificial sweeteners. However, because I used to eat a lot of them, I can suggest putting them in coffee and (mmm) hot chocolate. Thanks so much for everything, Sammy!
          Reply

  16. I just made these and they are delicious. I used 3/4 cup coconut flour, the 6 eggs, coconut oil (instead of applesauce), and I did not use any xantham or guar gum. They turned out just fine. Thanks for the recipe!!
    Reply

    • Woohoo! Many people have tried this recipe only to have it fail, so you have no idea how glad I am it worked out for you like it does for me! Thank you so much for making this, Gina!!!
      Reply

    • I'm so glad you wrote the changes you made and said they were a success. I was planning on making these right now using eggs, all coconut oil, and no Xanthan or guar gum, but wanted to see if anyone had tried it yet.
      Reply

      • Hi Erin! No, I have not personally made those changes. I know some people have reported problems when using eggs in this recipe, but I think the coconut oil and no gums should be fine.
        Reply

    • Thanks so much for the question, Hayley! The recipe makes five bagels (whih is what I calculated the nutritional info on), but you could potentially get more or less bagels out of the recipe based on how large or small you made the bagels. I hope this helps!
      Reply

  18. I haven't given this recipe a try yet but just wanted to point something out to you regarding the nutrition info. When I added all of the ingredients by 5 bagel serving, it is definitely more than 60 yyououlories. Did leave out an ingredient our something by chance?
    Reply

    • Thank you so much for the question, Deidre, and I am sorry for the confusion! Here is how I calculated everything: egg replacer (90)+ applesauce (34)+ coconut flour (176) (I calculated this by only accounting for the calories in the net carbs of coconut flour)+ baking powder, garlic, xantham gum, salt (negligible calories)= 300/5= 60 calories. Thanks again, and I hope this helps!
      Reply

      • yes these as written are waaayy more than 60 calories when using real eggs - maybe if you update you could add that. I made them and then logged into MFP and just about died. I'll have to eat only half.
        Reply

  20. Tried making this yesterday. They're good, but I thought they were more like English Muffins. I used four eggs + 3/4 cup coconut flour and kept everything else the same minus the xantham gum and garlic. Thanks for sharing!
    Reply

  21. I had to adapt these a bit but they did turn out great! I used coconut oil and only 5 eggs because it was very sticky. I usually stay away from xantham gum but used one tsp. I also added a tsp of dried minced onion, a tsp of poppyseeds and then sprinkled a few sesame seeds and poppy seeds on the top. They were great for egg, ham and cheese sandwiches for lunch :)
    Reply

    • Thank you so much for making this Kim, and I'm glad you enjoyed it! I have never tried this recipe when replacing applesauce with fat, so thank you for testing that out, but I believe that (along with using actual eggs instead of egg replacer) is the culprit behind you having to make some adjustments to the recipe. Thanks again!
      Reply

  22. Hi Kelly, I've been wanting to try this recipe for a long time, but I try to avoid processed foods like egg replacer! Have you ever tried this with chia/flax seeds by chance? And does using regular eggs change the texture/taste very much? Thanks! :)
    Reply

  23. Thanks for taking the time to post recipes. So appreciated! Just tried this recipe and the texture seemed right when I put them in the oven. But they were just dough on the inside, not risen at all, and were not cooked all the way through. I cooked one of them much longer (25 minutes) and it was slightly better after microwaving it for 30 seconds. They tasted so much like coconut, though. The whole house smells like coconut. Would be interested in trying with a different flour.
    Reply

  24. what brand of coconut flour do you use? Your recipes look great, but I see a lot of comments where the results did not come out the same. Coconut flour varies a LOT by brand, and I am really curious which brand you use, since your results come out so nice. I also think that is why others are not getting the same results, since it does vary so much by brand.
    Reply

  26. Hi! So excited to try this! Question, did you ever try this recipe with egg whites? Did it work or no? I usually don't eggs, but I am obsessed with Egg whites so I would like to make it with. Let me know! Andrea
    Reply

    • Hi Andrea! I have tried a very similar variation of the recipe with egg whites, and was not overly impressed. I usually don't bake with eggs either, and I love Ener-g egg replacer. Hope this helps!
      Reply

  27. Mine are in the oven now. A few things... I couldn't find coconut flour ANYWHERE, but discovered that almond flour is really low carb too, so I used that. I used all ingredients as listed, and It was so wet that it was like pancake batter so I had to use 2 cups of the almond flour just to be able to spoon out bagel size lumps and spoon out a hole in the center of each. Fingers crossed!
    Reply

    • Well they turned out somehow tasting/feeling more like corn cakes or corn muffin-like than bagel.. I'm going to work with them though ($28 invested so far. I'm gonna make these work somehow! lol) Although I have a feeling they may get cubed and recooked into low carb croutons. Which would be great too. I'll do more experimenting and let you know. Thanks for the recipe. :)
      Reply

    • You have to alter the amount of flour you use if you sub almond for coconut flour. You usually use twice as much almond flour for coconut flour.
      Reply

  29. Wow, ok, I'm going to be the dumb one and ask whether you mean 3 TABLESPOONS of egg replacer and 12 of water, or 3 TEASPOONS of egg replacer and 12 of water. Also calories, things got complicated in the comments, if I make this according to original recipe, is it 60 calories per bagel?
    Reply

    • I'm sorry about the misunderstanding! T means tablespoon and t means teaspoon. I know this is confusing, so I write the measurements out in my more recent recipes.
      Reply

  31. Kelly, I just made these and they're amazing! Trying so hard to let my veggie burger finish cooking and not just devour the lot! They ended up being rather flat and didn't rise properly, but I'll just count 2 halves as 1 bagel (it ups the cal. content but it's low carb. so I'll deal!) I used the egg replacer, all apple sauce and no gum and they're wonderful! Thank you so, so much for your recipes! I swear I must refresh 3-4 times a day just to see if anything else has been added! I want to try everything! Lily x
    Reply

  32. I eat these religiously and HOLY HELL they're so good with lemon zest in them! Or orange and rosemary (I know this sounds like a bizarre combo but it works). Really, any fruity or savoury flavour works, I guess! I usually add a little bit of stevia with my citrus-peel flavours. Just two of these, a little bit of fruit with a cup of nice tea or coffee and my day is made! :)
    Reply

  33. I can't digest/tolerate coconut flour due to the extreme high fiber content. Have you tried any other flour substitute successfully with this recipe? These sound amazing and I'd love to try them. Perhaps flax meal or almond flour?
    Reply

    • Hi Carli! I do not use gelatin as it is animal derived and I am vegetarian, but I'm thinking that you could just leave the gums out if you don't have them on hand. Hope this helps!
      Reply

  35. Gave these a shot last night. My husband just found out he's gluten intolerant so just trying to replace a few of his favorite things. We tried them this morning with eggs and bacon as a breakfast sandwich and I found them to be pretty dry. We went with actual eggs (which you should probably note makes them way more than 60 calories each - more like 142) and didn't add the xanthan gum so maybe that had something to do with it? They held together nicely and were a pretty golden hue - probably due to all those eggs!
    Reply

  36. oh jeezus carbs are my favorite food i haven't had a bagel in so long *wipes away tear* but i have a pressing question: did you try it with egg whites and get back to us or was it all a lie????///¿¿¿
    Reply

  40. Oh my gosh, I'm in love! :D I've made these twice now, both times with coconut oil and egg replacer and without the gums, first time using a pinch of baking soda in stead of baking powder and on the second time, 1 tsp homemade baking powder (baking soda + cream of tartar). Both times they turned out amazing, I've had no problems whatsoever with structure or taste or anything, they taste great, do not crumble and are easy to slice and fill. I had to bake them for a very long time though, almost more than four times the time you gave, they just weren't even close to done yet in 15 min. I think mine are thicker and more bagelish than the ones in the pictures here so that might explain it. Thank you very much! :)
    Reply

  41. I made these today but substituted cinnamon for garlic, and I baked them in a donut pan. Let me say that they were AWESOME. I topped them with cream cheese and sugar free raspberry preserves. Nom nom nom :)
    Reply

  42. These are AWESOME! They turned out perfectly for me, I had no problems whatsoever. I used all coconut oil instead of applesauce. I replaced the garlic with ground cinnamon because I wanted to eat them with the carrot cake jam my neighbor brought me for Christmas. I am allergic to wheat and eggs and have not have bagels in such a long time, so thank you!
    Reply

  43. So i just tried these. The outside was perfect- like a bagel! But the inside was mushy. Should I have baked it longer? Or maybe slice it and bake again? I wonder if next time i should make them super flat. Either way they were amazing and I will definitely make them again. Thanks!
    Reply

  44. hey ! just finished making these ! holy smokes.. they were good! I calculated about 2 WW pts per bagel. :) I have been grain / gluten free for about a year now.. and I cannot tell you HOW MUCH i enjoyed eating these.. it was hard to stop after the 2nd one :) yummy! way to go.. and way to go for coming up with this and only being 16! you're pretty amazing. love your blog. - Christine
    Reply

  45. I have been using half a Starbucks Chongaa bagel everyday recently to help get me through morning sickness. Since the official start day for my 21 Day Sugar Detox is today, I knew I was going to need an alternative -- which is how I found your recipe! First, I must say, that while making this recipe, I decided to cut it in half in case it didn't work out. I used: coconut flour from Winco bulk bins, olive oil (instead of apple sauce), eggs, a rounded measure of baking powder, onion powder, garlic salt, and poppyseeds. As one of your reviewers commented, my dough was also very runny. I added additional coconut flour, as well as blanched almond flour, by the handful to thicken it enough to roll into balls (it was still pretty wet). It took quite a bit extra. I'm not sure if it is the brand of coconut flour I used, the oil instead of applesauce, or the the omission of xantham or guar gum. I made thicker, mini bagels. I baked as directed and sprinkled cheese on top during the last 5 minutes of baking. They smelled great! I couldn't keep myself waiting til they cooled and ate one with cream cheese right away. I have to admit that the first thing I noticed was that they were really nothing like a wheat flour bagel -- they had coconut essence and were grainy (as you predicted). I felt a little disappointed at first, but my hunger and the delicious smell kept me eating. By the time I finished it, it had really grown on me. Even the slight cononut flavor. My kids really enjoyed them, too. Thanks!
    Reply

  46. I used a gf all purpose flour (bc I didn't have enough coconut flour) and skipped the garlic.. I added cinnamon and stevia along with raisins- turned out great! The gf all purpose flour was a different texture than what coconut would be, but I still liked it. Thank you for such a yummy recipe!!
    Reply

  47. These are incredible! I've made 3 batches in the past 3 days - one garlic, one plain, and one with spinach/herb seasonings. All were incredible! The first batch I made with the garlic - I used regular eggs & grapeseed oil (instead of the applesauce). The 2nd & 3rd batches I made with organic powdered egg whites (and added the appropriate amount of water) with the grapeseed oil and they actually turned out thicker than the ones with real eggs! (I whipped the egg white mixture with the oil and salt and then folded in the dry ingredients. ) I will continue to use the egg whites over the real eggs and I can't wait to try the citrus ones that were posted recently & the cinnamon and stevia... those sound wonderful too! Thanks for this amazing recipe!!!!
    Reply

  49. Hi, I've recently discovered the food blogging world, and I love your site! You have so many innovative recipes, I always refer to them when I want a healthier version of my favorite foods. I'm just wondering, what is your take on soy flour? what recipes work best with it? I have a whole bag never used, and my mom recently went gluten-free, so I'm curious about soy-flour recipes. Thanks :)
    Reply

  50. Please make sure you're eating enough and throw away that scale. It means nothing. I know you're young, but typically eating less than 1500 is a starvation diet. You need to fuel your body for it to function properly. In fact, chronic under eating can cause you to loose bone, hair and tissue which the scale will tell you is weight loss, but it isn't. Under eating can also lead to binging and, worse, binge/purge disordered behaviour. As someone who almost lost their life to a serious eating disorder and is still currently working to fix what can be fixed, please know that reading what you wrote is very worrysome. Love your body, and it will love you back. You have lots of time to grow into the person you want to become, and you'll always be a beautiful girl. Sorry for the long comment!
    Reply

  51. I have a batch of these in the oven now and I'm really looking forward to trying them. I've been doing low carb for over 2 years now and being a bread lover, I always like to try new low-carb bread recipes. I used eggs and coconut flour in mine.
    Reply

  52. YUM! Made these with egg whites. Did half coconut oil/applesauce. I impulsively added flax seed, will probably omit next time since it was a little too moist - totally my fault. I didn't think coconut flour would quench my thirst for carby bagels but it sure did! Thank you thank you thank you!
    Reply

  53. Hi, my came out gooey and not like a dough... are all the measurements right? Hmmm, trying to figure out the problem. Thanks!!! :)
    Reply

  54. I've just made these they're in the oven! I subbed pumpkin puree for apple sauce because i had none around and i'm not a huge fan of the taste
    Reply

  55. Sorry for the late discovery on this, I am planning to try these but possible to substitute coconut flour with oats? Love bagels but the bagels here are expensive and loaded with tons of carbs! Thanks for the reply in advance!
    Reply

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