this high protein gluten free bagel is easy to make, packed with 36g of plant protein, and made with only 4 ingredients! no cottage cheese or eggs.
the inspiration
Last year I shared a recipe for protein bagels and they have been loved greatly. However, that recipe does use vital wheat gluten as a main ingredient and the protein source. So, when people kept asking how they could make it gluten free there wasn’t an option.
I put it off for a while trying to figure out how to make a high protein gluten free bagel because I honestly didn’t know how. But now we have a gluten free, vegan, high protein and high fiber bagel thanks to lupini (lupin) flour!
This bagel uses no gluten-free flour, no eggs, no cottage cheese, or almond flour. It is truly all thank to the lupini flour which makes an amazing bagel. So fun for turning into sandwiches or enjoying with some vegan butter or vegan cream cheese.
the ingredients
- Lupini (Lupin Flour): the main ingredient and protein source of this high protein gluten free bagel is lupini flour. We will talk about this more in depth in the blog post so feel free to read the paragraph below to find out more about lupini flour.
- Vegan Yogurt: you need any plain vegan yogurt for this recipe. Due to the wide range of protein in each vegan yogurt this can alter the protein amount in this bagel. I like the Silk Plain Soymilk Yogurt as it has 7g protein per serving.
- Salt: to add a little flavor and saltiness to the bagels.
- Baking Powder: to help add the texture of the bagels.
- Everything Bagel Seasoning (optional): sprinkled over top of the bagels. You can of course have fun and play around using sesame seeds, poppy seeds, or even fresh herbs on top for flavor.
what is lupini flour?
Now, I am sure the big question you are thinking…Francesca, what the heck is lupini flour? Lupini or lupin flour is a flour made from lupini beans. I love lupini beans they are big flat, round beans and they are delicious. They are also packed with protein. ¼ cup of lupini flour has 12 grams of protein for 100 calories.
So, lupini flour is a flour made from the ground up lupini beans. This makes it high in protein, low in carbs, and perfect for people who are gluten free. It was my first time using lupini flour and it was a lot of fun. Due to its high protein content it is the main source of protein in our gluten free protein bagels.
I also am excited to use this in other ways maybe as a breading, in some baked goods, or even homemade pasta?!
IMPORTANT NOTE FOR BUYING LUPINI FLOUR
I did see people online say some lupini flour can have a bitter taste. I would highly recommend you buy the exact one I used as there was no bitter taste. You also get a very large bag.
making the gluten free high protein bagels
Making the gluten free high protein bagels is so easy. You do not need to knead the dough, let it rise, or use any yeast.
All you will do is mix the lupini flour, salt, and baking powder together. Then, add in the vegan yogurt. Mix until it starts to form a shaggy dough.
From there you will take clean hands that are slightly wet (this helps with handling the dough better) and squeeze the dough together. It should be a similar feeling to a cookie dough.
shaping the bagel
Once you have formed your dough ball it is time to shape the bagel. I first like to either spray down my little baking sheet or put parchment paper down so that is set and ready to go.
Then, again with wet hands because it helps to shape everything better, form the dough into a bagel shape. Use your finger or the back of a spoon or fork to make the hole in the center.
The bagels do not rise that much. So, if you want your bagel to be thicker make a thicker bagel. If you want the bagel to be more flat and like a flagel make it bigger. From there you can sprinkle it with whatever topping you like and it is time to bake!
cooking the bagel
When it is time to cook the bagel all you need to do is put it in an oven at 425°F for 20 to 25 minutes depending on your oven. It should look dry and cooked on the outside. I did not try air-frying this recipe but I do believe it would work fine. I would do 375°F for 10 to 15 minutes depending on your air fryer.
Once the bagel is done cooking let it cool for 10 to 15 minutes before cutting into it. Then, you can add whatever you want on top of your bagel and enjoy. The flavor of the lupini flour is very good. It is very lightly sweet but overall plain, making it a great base for the recipe.
bagel expectations
I am most of you are wondering… okay well is this is any good? I think we first need to take into account all the bases this recipe is covering: high protein, gluten free, vegan, easy to make, no yeast, no rise time, high fiber, and lower in calories.
This bagel is very delicious. I really enjoyed the inside texture of the bagel. I found it to be totally satiating for what I was wanting and trying to achieve. I love any type of bread and baked good, and I am also not gluten free. So, if a non-gluten free person is enjoying it then you know it is good!
They are also so easy to make and that is another huge selling point for me. We don’t need a food processor or a blender. Just a few simple ingredients and an oven!
high protein gluten-free bagel faq
- Is this recipe gluten free? Yes.
- Is this recipe soy free? Depending on the vegan yogurt you use, it can be.
- Is this recipe nut free? Yes. However, some people who are allergic to peanuts may also have a reaction to lupini beans (and products like the flour). You can find more info here.
- How long will this recipe last? Up to 4 days on the counter in a sealed bag.
- Can I freeze this recipe? I personally didn’t try freezing the high protein gluten free bagel but I do think it should be okay. Slice in half before freezing.
- Where can I buy lupini flour? I purchased mine online. I have never seen lupini flour in a store but some health food stores may carry it.
- Can I make different flavors? Of course! You can add in cinnamon and raisins for a cinnamon raisin bagel, add in fresh herbs like scallions, or something spicy like jalapenos! A lot of ways to play around with this recipe.
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High Protein Gluten Free Bagel
Ingredients
- ⅔ cup lupini flour
- ⅓ cup vegan yogurt plain and unsweetened
- 1 teaspoon baking powder
- ½ teaspoon salt
- everything bagel seasoning for topping, optional
Instructions
- Preheat the oven to 425°F (218°C).
- In a bowl mix the lupini flour, baking powder, and salt. Then, add in the vegan yogurt and mix together. It will form a shaggy dough.
- With wet hands (this helps the dough not to stick) push the dough together to form a smooth ball. Then, shape the ball into a bagel. If you are finding it is sticking just wet your hands again. The shape and size of the bagel before baking is the shape and size it will be. So, if you want a thicker bagel make it thicker and if you want it thinner make it thinner.
- Place on a lined baking sheet. Sprinkle with everything bagel seasoning or whatever seasoning you want on top. If you are making multiple bagels you can let them touch in the pan to help them rise next to each other.
- Bake for 20 to 25 minutes until it looks cooked and the bottom is golden brown. I did not try air-frying this recipe but I do believe it would work fine. I would do 375°F for 10 to 15 minutes depending on your air fryer.
- Let the bagel cool for 10 to 15 minutes, slice, and enjoy.
Video
Notes
- Nutrition facts are based on my gram measurements put into Cronometer. Yours may vary, they are to help you get an idea. Please do not repost recipes without my permission. Sharing a direct link is always highly encouraged and appreciated.
- I highly encourage you to use a kitchen scale when making this recipe and using the metric measurements to get the most accurate recipe. This recipe was designed with gram measurements and the US cups are an adjustment from the grams.
- If you would like to make more than one bagel simply scale the serving size up to how many bagels you would like and the recipe will adjust.
- For this recipe I used Silk Soymilk Plain Yogurt which helps to add extra protein into this recipe. Depending on the vegan yogurt you use the macros of this recipe may change. Without any vegan yogurt this recipe has 33g of protein so even if you use a vegan yogurt with less protein, the recipe still has a substantial amount of protein.
I’ve heard of some people having an allergic reaction to lupine beans, sometimes a severe reaction. My daughter in law said that my son once ate a package of lupine beans and got ill from it. So, I don’t know if baking with the flour would be different? Just curious
Hi Karyn, I did actually cover that in the ingredients section. If you have a peanut allergy it is definitely advised to stay away from lupini beans. To be safe I would say yes to stay away from the flour as well
I read the advisory about people who are sensitive to peanuts avoiding lupine beans and flour. My son however has no food allergies and had a reaction to eating the beans as a snack. I wonder if I could follow the recipe using a different gluten free flour? I realize it wouldn’t be high protein, however, it’s not easy to find good gluten free bagels. Thanks.
Hi Karyn, there are definitely tons of gluten free bagel recipes available online! If you don’t care about the high protein I think it would be better to find just a standard gluten free bagel recipe that uses yeast 🙂
Hi! As someone recently diagnosed with celiac disease I so appreciate the gluten free option. I had been making your vital wheat gluten bagels before knowing I had celiac 🤦♀️. For me right now 28g is too much fiber in one sitting (and I also already get a ton of other fiber as a vegan). I wanted to let people know that it’s possible to have the recipe. Worked great. Baked for about half the time. I had already reduced the salt to less than half of the original amount but will definitely be reducing a lot further in the future to suit my tastes. I added about 1/8th of a tsp of both garlic and onion powder and it came out great! Little baby bagel with still a large amount of protein and fiber for a bagel. Thanks for the recipe!
Hi Kerri! Yay I am so glad you enjoyed the bagels!!! Thank you for trying them and taking the time to leave a comment and review means a lot!
I’ve made these a few times now. I first tried in my ninja air fryer. They were much harder on the outside and soft in the middle. I personally think they are much better in the oven.
I’ve been making 3 a week since you put the recipe out. They keep me so full and love the fiber in them!
Hi Dyanne, awesome I am so glad you enjoyed them. Thank you so much for trying them and taking the time to leave a comment/review!! 🙂
Great recipe! I now make this bagel every day for breakfast and I feel great after eating it. It’s great with everything bagel salt, but my favorite is adding cinnamon and raisins.
Hi Kiki! Aw yay I am so happy you enjoyed it. Thank you so much for trying it and taking the time to leave a comment/review! 🙂
Can you use a different flour in this recipe?
This recipe was designed to use this flour so unfortunately no
Hello. Is there any substitute for the yogurt? Like silken tofu maybe, because I live in Saudi Arabia and it is very difficult to find Vegan yogurt and I don’t have that much time to make my own.
Thank you for your amazing recipes.
Luisa
Hi Luisa, if you blend up the silken tofu that should work well!
Thanks, it’s good to know I can use salt and yogurt. Are you talking about the shelfstable kind? Thank you very much
Hi Judy, from the ingredients section of the blog post “Vegan Yogurt: you need any plain vegan yogurt for this recipe. Due to the wide range of protein in each vegan yogurt this can alter the protein amount in this bagel. I like the Silk Plain Soymilk Yogurt as it has 7g protein per serving.”
Very excited to be making this! This is the first dairy free AND grain free recipe I have found!!! Thank you.
I couldn’t find Silk soymilk yogurt, so I tried Forager high protein yogurt. It was extremely thick. I kept adding water a little at a time to get the right texture. It’s cooling right now. Firt bagel recipe I have tried that isn’t mushy.
It turned out to be vanilla yogurt, so I added cinnamon and sweetener.
I can’t wawait to try it!
Will try Forager Dairy free yogurt next time. It won’t be high protein, but pr
I hope it will work.