Flax-Free Vegan Keto Bagels (gluten-free-, soy-free, nut-free, coconut-free)

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If there’s one thing I can guarantee when I post a recipe, it’s that people will ask about substitutions. I totally understand, as someone with a fair amount of restrictions, but no matter how many different substitutions I try to include in the notes, someone always wants something else. Years ago, I posted a recipe for vegan keto bagels that became immensely popular and the most common question I get from people is “can I substitute anything for the flax?” So, I’ve finally gotten around to this, and am excited to present my flax-free vegan keto bagels.

Typically, people will ask if they can sub chia seeds for the flax, as this usually a safe replacement. I tried this, many times, and it really did not work out. Similarly, coconut flour was a bust. Plus, I know how polarizing coconut can be, and I feel like every time I post a recipe for something with coconut flour, I have to brace myself for the slew of comments about how much people hate coconut. ๐Ÿ˜€

Anyway, the flour replacement that seemed to work best just so happened to be one that I’ve really gotten into lately: lupin flour! Lupins (or lupini) are a type of bean, most common in the Mediterranean, and one that has really taken off, thanks to ketoers. It’s super low in carbs and high in protein. Usually, I buy lupini beans brined in jars from either the Kosher or Mediterranean food section of my local grocery store, but I’ve also seen them in the Latin American food section. The flour is a different story, though, and I’ve only been able to find it online.

A quick note – these do not taste exactly like bagels. For starters, they are not boiled before being baked. However, they are still pretty darn delicious and make a wonderful base for vegan cream cheese or a buttery spread. I also like to use them to make tiny bagel pizzas with them.

Tips on Making Flax-Free Vegan Keto Bagels (gluten-free-, soy-free, nut-free, coconut-free)

  • If you do not have a food scale, I recommend measuring the flour and psyllium like this – scoop the psyllium/flour a little bit too full and then gently shake the measuring cup over the bag until the measuring cup flattens out. Scooping the flour and pressing it to the side of the bag to flatten it will compress the flour, and you will have too much. Too much lupin flour just makes things a little dry, so not a huge deal, but worth noting.
  • You cannot substitute the psyllium for anything, unfortunately. You can use either psyllium husk, or psyllium powder (in equal amounts by weight), just be sure to whisk all the dry ingredients together, as psyllium powder tends to clump up easily.
  • I like to top these with everything bagel blend. It’s not a necessary step, but a great one.
  • These are easiest to de-pan with a silicone bagel mold, but if you don’t have a silicone one, you can just grease the pan with coconut oil (or whatever you have on-hand) before filling it.
  • While I strive to provide accurate nutritional information, different brands and varieties of ingredients will have differing macros, so your calculations may vary!

Flax-Free Vegan Keto Bagels (gluten-free-, soy-free, nut-free, coconut-free)

Prep Time: 5 minutes

Cook Time: 30 minutes

Total Time: 35 minutes

Category: entree

Cuisine: vegan keto

Yield: 6 small bagels

Serving Size: 1 bagel

Calories per serving: 183

Fat per serving: 13.5g

Saturated fat per serving: 2g

Carbs per serving: 1.6g net

Protein per serving: 9g

Fiber per serving: 8.9g

Trans fat per serving: 0g

Cholesterol per serving: 0mg

Flax-Free Vegan Keto Bagels (gluten-free-, soy-free, nut-free, coconut-free)

These easy-to-make vegan keto bagels are allergen-friendly and are flax-free, coconut-free, soy-free, nut-free and gluten-free! They're perfect for toasting up with some buttery spread or making into little bagel pizzas.

Ingredients

  • 1/2 cup, plus 2 tbsp (75g) lupin flour
  • 1 tsp baking powder
  • pinch of salt (add up to 1 tsp if using unsalted tahini)
  • 1/4 cup (20g) whole psyllium husks
  • 1 cup (240ml) water
  • 1/2 cup (120g) tahini
  • optional everything bagel blend or sesame seeds for garnish

Instructions

  1. Preheat oven to 375F (190C). If using a metal bagel tin, lightly grease each well with oil and if using a silicone bagel pan, no prep is necessary.
  2. To a mixing bowl, whisk together lupin flour, psyllium husk, baking powder, and salt.
  3. In a separate bowl, mix together water and tahini until thoroughly combined.
  4. Stir the dry ingredients into the wet, and then stir to form the dough/batter. It's going to look like soup at first, but this is normal! It will thicken up in about five minutes, as the lupin flour and form a thick batter. It won't pour, but you can scoop it.
  5. Scoop into the wells of your bagel pan, and smooth out a bit. These will rise in the oven and change shape slightly, so this doesn't have to be perfect.
  6. Now's the time to add that bagel blend!
  7. Bake for around 30-35 minutes, until golden brown. Let cool completely and then remove from the pan. I find that covering the bagels in the pan with a large lid so they steam while they cool helps them to stay softer on the outside.
  8. To enjoy, cut in half and toast like you would a normal bagel. Then top as desired!

Notes

I found these turned out the best with a silicone bagel pan, but if you only have a regular one, you can just grease it with a little oil before putting the batter in!

https://meatfreeketo.com/flax-free-vegan-keto-bagels-gluten-free-soy-free-nut-free-coconut-free/

5 Comments

    • Hi, Beth! I don’t actually know if you can do this. Because lupini beans need to be soaked and brined for about a week before cooking to remove the super-bitter compounds, I’m thinking the process to make flour might be a little more complicated than just grinding the beans like with chickpeas. Would definitely be an interesting experiment!

  1. Thanks for your reply. An idea: soak Lupini beans, dehydrate and then grind into flour. Cannot say I have the patience to do this…

    • I looked at several U Tube videos…it is definitely more cost effective to just buy the flour or the already bottled beans…no way can I rinse these 4-5 times a day for 4 days. They are very bitter unless done exactly right. Now I see why they are so darn expensive.

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