9tbspvital wheat gluten90g, also sometimes called "gluten flour", it's the protein removed from flour
5tbspwhole wheat flour~38g, THIS IS NOT GOING TO DE-RAIL YOU I PROMISE, a lot of keto-friendly products you buy from the store, including "cut-da-carb" wraps use small amounts of whole wheat flour, if you do not have a gluten allergy, you can use this
1tspquick rise yeastif using traditional yeast, make sure you proof it first, then mix it in!
1tbspsweetener of choice (I used a monk fruit/erythritol blend
1/4tspsugarthis is eaten by the yeast and necessary for dough to rise. It will not affect final macros
1/2cupwarm waterwarm to the touch but not burning hot
any other extra spices/flavourings you want to add
poppy seeds or sesame seedsoptional
Combine all dry ingredients including the yeast in a bowl.
Add the olive oil and warm water.
Use a spoon to stir everything until it starts to become a ball.
Use your hands to knead the dough for 2-4 minutes or until it becomes quite elastic when stretched.
Form the dough into a loose ball (doesn't have to be perfect) and place in a lightly greased bowl, covered and let it rise somewhere warm for 10min. (I just run the microwave for a minute and then place the bowl inside afterwards).
Remove the dough from the bowl and break it into 6 pieces. Knead each piece a few times into a ball shape and then roll it in your hands like you are making a worm using playdough (lol best analogy I could think of).
Stretch the dough "worm" into a circular shape and twist and pinch the two ends together to create your bagel and place on a cookie sheet. (I stretched the middle opening of the bagel a bit more after this just to even out the shape a bit). Repeat this with all the pieces of dough.
Cover the cookie sheet well with Saran Wrap and place it in a warm place again to rise, this time for 40min. (I just heated up the oven prior for about 5min, then turned it off and placed the cookie sheet inside).
At around the 30min mark, pre-heat your oven to 475*F and put a large pot of water on to boil. (I added a touch of sweetener and salt to my water for a bit of flavour). Also get a plate ready with any toppings on it you want to add and another cookie sheet lined with parchment paper.
One at a time, using a slotted spoon or spatula, gently pick up the bagels and place them in the boiling water. Cook for about 30s, then flip, cook for another 30s, then remove and place on the parchment lined cookie sheet. Do this for all the bagels. (I cooked about 2-3 in my pot at a time).
Sprinkle on the toppings you'd like and place the tray in the pre-heated oven for 12-15min before removing. Bagels should be lightly browned on top and bottom.
GET TO TOASTIN'! These are great sliced and toasted with butter, low-sugar jam, cream cheese or peanut butter... They are also great baked with a bit of melted cheese on top or served as a sandwich (my favourite combo is roast beef, butter, cream cheese and a bit of mustard...SO DELICIOUS).
*Store these in the freezer in an air-tight container and remove as needed for a quick breakfast, snack and/or lunch!