I will be coming out with a series of Keto Bagels using different seed and nut flours. First up is this one using ground sunflower seeds which turned out so good – light, fluffy and crispy when toasted. I love the taste from the Everything Bagel Seasoning especially the garlic and onion flakes. With just a spread of cream cheese and a cup of coffee, it is heavenly !
Sunflower seed is a great alternative for low carb baking as it is not only cheap, nut free but quite low in net carb too. It has a slightly nutty and neutral flavor hence, it should be well accepted. It makes a great replacement for other low carb flour such as almond flour with a 1:1 ratio. I love using ground sunflower seeds for keto bread, cake and cookies so watch out for the links in this video or check out the playlist.
Sunflower seeds are versatile seeds that are technically a fruit. These tiny sunflower seeds are loaded with many nutrients such as vitamin E, selenium and antioxidants. However, sunflower seeds can react with baked goods as they contain chlorophyll, also known as chlorogenic acid which reacts with baking soda in a recipe when heated and once the product cools, it turns green but still edible. However, this can be neutralized with the acidity from apple cider vinegar.
The recipe can be viewed and printed at this link;
NUTRITION INFO
[ Total Servings = 5 ]
Per serving ;
Total Carb = 7 g
Dietary Fiber = 5.1 g
Net Carb = 1.9 g
Calories = 75
Total Fat = 4.5 g
Protein = 4.4 g
INGREDIENTS (FOR BEST RESULTS, WEIGH THE INGREDIENTS)
DRY INGREDIENTS
Ground Raw Sunflower Seed = 150 g / 1 1/4 cup (
Notes:
1. The sunflower seeds must be finely ground. Do not over grind as it will become a paste or butter.
2. Refer to the video on how to grind the sunflower seeds. You can also use pre-ground sunflower flour.
3. Links to purchase multi grinders –
Baking Powder = 8 g / 2 tsp (If using double acting, reduce amount by half)
Salt = 1/2 tsp
Psyllium Husk (Ground until half its original volume and weigh after grinding) = 27 g / 3 tbsp
(Note: If using pre ground psyllium powder, start with 1 tsp and add a little gradually until you get the right consistency of the dough. Please see this video about psyllium husk and powder for better understanding and success –
WET INGREDIENTS
Egg Whites = 3 large (107 g) (Note: The protein from egg whites helps to boost the rise while the fats from egg yolks hinders the rise. Hence, it is highly recommended to use egg whites. Reserve the egg yolks for brushing.)
Apple Cider Vinegar = 10 ml / 2 tsp (You can also use white vinegar or lemon juice)
Hot or boiling water = 150 ml / 2/3 cup
EVERYTHING BAGEL SEASONING (
White sesame seeds = 1 1/2 tbsp
Black sesame seeds = 1 1/2 tsp
Onion flakes = 1 tsp
Garlic flakes = 1 tsp
Coarse sea salt = 1/2 tsp
(Mix all ingredients in a bowl)
DIRECTIONS
1. Preheat the oven at 350F or 180C.
2. In a bowl, mix all the dry ingredients until well combined.
3. Add all the wet ingredients and mix until a dough is formed.
4. Wet your hands for easier handling as the dough is quite sticky.
5. Divide the dough into 5 portions. The first dough should be 100 g while the rest should be 85 g. When the excess dough from the hole is mixed with the rest of the dough, they will become 100 g each. Of course, it will vary depending on the size of your donut mold and bottle cap.
6. Shape the dough into balls and flatten slightly. Use a donut mold ( or a suitable cap from bottles to make the hole. Place on a baking tray lined with parchment paper.
7. Brush with egg yolks, sprinkle with Everything Bagel Seasoning and press down gently so that they will stick to the dough.
8 Bake at the lowest rack for 30 mins or until golden brown.
9. Cool completely on a wire rack.
10. These bagels can be stored at room temperature for a few days if you have a cool and dry climate otherwise, its best to refrigerate them earlier. They can be refrigerated up to 1 week and frozen for months.
NOTE
This post may contain affiliate links. As an Amazon Associate, I earn a commission from qualifying purchases. Thank You for your support !
Music by