Are Paleo bagels an oxymoron? Read on to learn…
For many, the morning would not be complete without a bagel. On top of being a regularly enjoyed breakfast (or anytime) bread, it’s a cultural staple for many around the world. It has a deep and somewhat turbulent history, from the evolution of a rounded roll into what we know today.
The firm crust and soft interior are what make bagels so unique and utterly delicious. In order to achieve the epitome of a bagel, the dough is boiled before being baked. This process was first adapted to adhere to the strict laws against Jews buying or baking bread. The result actually led to a roll with a protective exterior and caramelized hue. It’s not surprising that the tradition of enjoying bagels has become a ritual. From a quick buttered bagel from a bodega… to the classic deli-style topped with lox and cream cheese, some believe the bagel is an essential component to a good morning.
But what comes with these chewy treats is more than just a mouthful of conversation. While they’re praised for being low fat (although most bread is), they owe their dense yet fluffy composition to a hearty amount of refined flour. In fact, one single bagel is comparable to 4 slices of bread, clocking in around 40 grams of carbohydrates.
A Bagel A Day Keeps The Doctor Paid
Not only do these processed grains cause inflammation throughout your body, they can lead to weight gain faster than you can decide between poppyseed or cinnamon raisin! While they may feel rewarding as a filling meal, you’re likely to experience a blood sugar crash, followed by more hunger, after consuming one.
That’s because the fast-digesting carbohydrates are quickly broken down into sugar and released in your bloodstream, leading to a spike in blood sugar. To cope with the excess sugar in the blood, a large amount of insulin – also known as “the fat storage hormone” – is released.
Unfortunately, the insulin that’s not used gets transported to the liver as glucose, where it then becomes excess fat. Through this whole process, we build up resistances to these hormones, which leads not only to weight gain, but also an increased risk of hypertension, heart disease and diabetes.
Low Carb Paleo Bagels You’ll Love… That Love You Back!
For some, the idea of giving up the Sunday morning bagel tradition is worse than the repercussions associated with eating them.
So, to makeover this international favorite, we turned to our grain-free pantry for ideas on how to build the decadent roll… without the excessive carbs and inflammatory grain. What came out of the oven put a new spin on the better known “egg bagel,” and we couldn’t be more pleased with the results.
This recipe turns the standard carb-dense mixture into a protein powerhouse! Instead of the refined and bleached wheat flour… eggs and coconut flour combine forces and bake up to your new favorite roll. Each bagel will boost your breakfast with 9 grams of protein… with only 4 NET carbohydrates.
I think you’ll find that our Paleo bagels tastes and feel like the bread-rich bagels of yesteryear! You can add one to your plate comfortably knowing it’s full of healthy fats, prebiotics and protein to power your day. It’s a great option if you’re running out the door in a hurry, or paired with some fresh Paleo egg salad!
Finally, a breakfast loaf that we can enjoy without the crash. For those who have tried making their own bagels at home, fear not! This recipe doesn’t need the kneading. It skips the boiling and can be done faster than waiting in line for your baker’s dozen. No matter which way you slice it, in just 20 minutes, you’ve got a chewy-on-the-outside-fluffy-on-the-inside bagel ready for your favorite schmear.
If you love this recipe, try 24 more quick and delicious, grain-free Paleo and Keto-friendly bread recipes in our NEW book, Keto Breads.
- 1 cup almond flour (90 g)
- 1 Tbsp. coconut flour, firmly packed (14 g)
- 1 Tbsp. ground golden flaxseed (10 g)
- ½ Tbsp. arrowroot powder (5 g)
- ½ tsp. baking soda
- ¼ tsp. sea salt
- Sesame seeds, poppy seeds, Maldon sea salt, dried onion flakes (for topping)
- 2 pastured eggs
- 2 Tbsp. organic apple cider vinegar
- 1 Tbsp. raw honey, yacon syrup or maple syrup (optional)
- Preheat oven to 35O F. Prepare a USA Pans Donut Pan by lightly greasing.
- In a small bowl, sift together the dry ingredients.
- In another small bowl, combine the wet ingredients, whisking well.
- Add dry ingredients to wet and mix using a silicone spatula to form a thick batter.
- Use a ladle to scoop batter by ¼ cupful and into greased circles. Sprinkle with toppings of choice.
- Transfer to oven and bake 18-20 minutes or until golden and a toothpick inserted into the center comes out clean.
- Let cool on a wire rack. Serve freshly baked or lightly toasted with toppings of choice.
- Store cooled bagels in an airtight container in the refrigerator.
Nutrition & Macronutrient Ratio
194 calories, 15 g fat, 2 g saturated fat, 8 g monounsaturated fat, 4 g polyunsaturated fat, 106 mg cholesterol, 8 g carbohydrate, 4 g NET carbs, 0 g sugar alcohols, 1 g sugar, 4 g fiber, 9 g protein, 239 mg potassium, 60 mg phosphorous, 343 mg sodium, 81 mg magnesium
73 % FAT | 19 % PROTEIN | 8% CARBOHYDRATE