Low FODMAP Bagels Recipe

These chewy Low FODMAP Bagels are made with gluten-free all-purpose flour, psyllium husk powder, instant yeast, and savory garlic-infused olive oil. This recipe creates a classic bagel texture with a soft, airy inside and a golden, crisp exterior without causing digestive issues. It is perfect for a weekend brunch and makes enough for a full week of quick breakfasts.

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Low FODMAP Bagels Ingredients

For the Dough:

• 2 ¼ cups gluten-free all-purpose flour blend (must contain xanthan gum)
• 3 tbsp psyllium husk powder (do not use whole husks)
• 2 tsp instant dry yeast (or rapid-rise yeast)
• 1 tbsp white sugar
• 1 tsp fine sea salt
• 1 tbsp garlic-infused olive oil
• 1 cup + 3–4 tbsp warm water (about 100–105°F)

For Boiling:

• 6 cups water
• 1 ½ tbsp brown sugar (or white sugar)

For Toppings (Optional):

• 1–2 tbsp sesame seeds
• 1–2 tbsp poppy seeds
• 1 tsp coarse salt
• 1 tbsp chopped fresh chives or green scallion tops

How To Make Low FODMAP Bagels

1. Mix the dry ingredients: In a large mixing bowl, whisk together the gluten-free flour, psyllium husk powder, instant yeast, white sugar, and salt until they are evenly combined.
2. Add the wet ingredients: Pour in 1 cup of warm water and the garlic-infused olive oil. Stir with a spoon until a shaggy dough forms. If the dough is too dry, add extra warm water 1 tablespoon at a time until the dough is soft and slightly sticky, but not runny.
3. Knead the dough: Lightly flour your hands. Knead the dough in the bowl or on a clean surface for 2 to 3 minutes. The dough should become smooth and elastic.
4. Let the dough rise: Shape the dough into a ball and place it back in the bowl. Cover it with a clean kitchen towel and let it rest in a warm place for 45 to 60 minutes. The dough should puff up and feel lighter.
5. Preheat the oven: While the dough finishes rising, preheat your oven to 220°C (425°F) and line a baking sheet with parchment paper.
6. Shape the bagels: Divide the dough into 6 equal pieces. Roll each piece into a smooth ball. Poke a hole in the center with your thumb and gently stretch it into a ring shape with a 1.5-inch hole. Place them on the baking sheet.
7. Prepare the water bath: In a large pot, bring 6 cups of water to a boil. Stir in the brown sugar until dissolved, then lower the heat to a gentle simmer.
8. Boil the bagels: Carefully drop 2 or 3 bagels into the water. Boil for 30 to 45 seconds per side, flipping them gently with a slotted spoon. Remove them and place them back on the baking sheet.
9. Add toppings: While the bagels are damp from the water bath, sprinkle them with sesame seeds, poppy seeds, coarse salt, or chives. You can brush them with a little extra garlic oil for shine.
10. Bake the bagels: Bake for 18 to 22 minutes. They are done when they are golden brown and sound hollow when you tap the bottom.
11. Cool before slicing: Move the bagels to a wire rack and let them cool completely. This sets the texture inside so they are easy to slice.

Recipe Tips

• The Importance of Psyllium Husk: Do not skip the psyllium husk powder. Because there is no gluten, psyllium husk acts as the binder that gives the bagel its elasticity and chewy texture. Without it, the bagels may crumble.
• Don’t Skip Boiling: Boiling the dough before baking gelatinizes the starches on the surface. This is the secret to getting that distinctively chewy, shiny bagel crust.
• Water Temperature Matters: Make sure your water is warm (around 100°F) but not boiling hot when adding it to the yeast. If the water is too hot, it will kill the yeast and the dough will not rise.
• Cool Completely: It is tempting to eat them hot, but gluten-free baked goods often feel gummy if eaten straight from the oven. Letting them cool allows the crumb to set properly.

What To Serve Low FODMAP Bagels

These bagels are versatile and serve as a perfect canvas for many toppings. For a classic breakfast, spread them with lactose-free cream cheese and top with smoked salmon and fresh dill. They are also excellent for lunch sandwiches; try filling them with sliced turkey breast, cheddar cheese, and spinach. For a sweet option, toast the bagel and top it with peanut butter and sliced bananas or a small amount of strawberry jam.

How To Store Low FODMAP Bagels Leftovers

• Refrigerate: Store the cooled bagels in an airtight container or a large zip-top bag at room temperature for up to 2-3 days. For best freshness, you may want to toast them before eating after the first day.
• Freeze: Once completely cooled, slice the bagels and place them in a freezer-safe bag. Remove as much air as possible before sealing. They can be frozen for up to 3 months. Thaw them on the counter or pop a frozen sliced bagel directly into the toaster.

Low FODMAP Bagels Nutrition Facts

• Calories: 280 kcal
• Total Fat: 4.5g
• Saturated Fat: 0.5g
• Cholesterol: 0mg
• Sodium: 450mg
• Total Carbohydrate: 55g
• Dietary Fiber: 8g
• Sugars: 3g
• Protein: 5g

Frequently Asked Questions

• Why did my bagels not rise much? Gluten-free dough will not double in size like wheat-based dough. However, if they barely rose at all, the issue is likely with the yeast. Ensure your warm water was not too hot, and your instant yeast is fresh (check the expiration date).
• Can I use regular all-purpose flour instead? This recipe is specifically designed to be gluten-free and low FODMAP, relying on psyllium husk to provide structure for the gluten-free flour. You cannot directly swap it for wheat flour, and doing so would also make the recipe high in FODMAPs.
• What is the safe amount of toppings I can use? For sesame and poppy seeds, you can be generous as they are low FODMAP in large amounts. If using toppings like sunflower or pumpkin seeds, stick to about 1-2 tablespoons per bagel to keep your serving within the recommended low FODMAP portion sizes.

Try More Recipes:

• Low FODMAP Bacon and Eggs Recipe
• Low FODMAP Acai Bowl Recipe
• Low FODMAP Apple Crisp Recipe