Bagles are a beloved breakfast food, but they often get a bad reputation for being high in refined carbohydrates and low in nutritional value. Traditional bagels can cause blood sugar spikes, especially for people with type 2 diabetes. But what if you could enjoy a bagel that’s not only delicious but also nourishing? This recipe for healthy, flourless bagels is here to change the game. Made with simple, wholesome ingredients like quinoa and psyllium husk, these bagels are a fantastic option for anyone looking to enjoy a healthier breakfast or snack.
One of the standout ingredients in this recipe is quinoa, a versatile seed that’s packed with nutrition. Quinoa is a complete protein, which means it contains all nine essential amino acids that your body needs. It’s also rich in fiber, magnesium, and B vitamins. These nutrients are particularly important for people with type 2 diabetes because they can help with blood sugar control, improve energy levels, and support overall health. Unlike refined grains, which can cause quick spikes in blood sugar, quinoa has a low glycemic index, meaning it’s digested more slowly and leads to more stable blood sugar levels.
Another key ingredient in these bagels is psyllium husk, a natural source of soluble fiber. Fiber is a superstar nutrient for managing diabetes because it slows down the digestion of carbohydrates, helping to keep blood sugar levels steady. Psyllium husk also promotes gut health by supporting healthy digestion and regular bowel movements. Plus, it acts as a binder in this recipe, giving the bagels their structure without the need for traditional flour.
To finish, a sprinkle of “everything but the bagel” seasoning brings a burst of flavor and crunch. This seasoning mix typically includes sesame seeds, poppy seeds, dried garlic, dried onion, and sea salt, making it a tasty addition that doesn’t add any extra sugar or refined carbs.
Here are our favorite products to make these bagels:
These healthy, flourless bagels are perfect for busy mornings or meal prep. You can enjoy them toasted with a smear of plant-based cream cheese, or topped with avocado and a slice of tomato for a nutrient-packed breakfast. Alternatively, you can turn it into a complete plant-based meal by adding hummus, fresh cucumber slices, and a handful of leafy greens like spinach or arugula.
For a sweeter twist, spread almond butter or sunflower seed butter on your bagel and top it with fresh berries. These additions not only make the bagel more satisfying but also add an extra boost of vitamins, minerals, and healthy fats.
In addition to being diabetes-friendly, this recipe is also gluten-free, making it suitable for those with celiac disease or gluten intolerance. It’s a great reminder that healthy eating doesn’t have to mean giving up your favorite foods. By choosing whole, nutrient-dense ingredients, you can create meals and snacks that are both delicious and good for your health.
So, whether you’re managing diabetes, looking to eat more fiber, or simply want to try something new, these healthy, flourless bagels are a fantastic choice. They’re proof that small changes to your ingredients can make a big difference in the nutritional value of your meals. Give them a try, and you’ll see just how tasty and satisfying healthy eating can be!
Blood-Sugar Friendly [Flourless] Quinoa Bagels
- 1 cup quinoa (dry)
- 1 cup water
- 1/2 tsp garlic powder
- 1/4 tsp salt
- 1 1/2 tsp baking powder
- 2 tbsp psyllium husk
- Everything But The Bagel Seasoning
- Soak the quinoa in boiling water for 30 minutes. Drain, rinse, and add it to a blender (including the water) and blend until smooth. Pour it into a bowl, add the remaining ingredients, and mix well for a couple of minutes until it thickens.
- Let the mixture sit for 20 mins at room temperature and then shape into 2 even bagel shapes.
- Sprinkle with everything but the bagel seasoning and place on a baking sheet and bake at 400 F for 25-30mins.
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