White Bean Protein Bagels (13 grams each)

White bean protein bagels (13 grams of protein each!) are your new go-to breakfast option! Flavor them in countless ways to suit your tastes. These plain protein bagels are vegan, grain-free, gluten-free, oil-free & yeast-free.

Protein Bagels Made with Dried Beans

This is not my first take on bagels made with beans instead of grains. A few years ago, I published a quick and straightforward recipe forChickpea Flour Bagels. I still love the recipe, and make it often.

But the chickpea flour recipe requires a special pan (donut pan). They are also a lighter texture than traditional bagels. I begin to think of alternatives, and looked no further than my recipes forSplit Pea Bread RollsandLentil Bread Rolls. Perhaps I could tweak the recipe for white beans and add a hole in the middle?

A few tries later, these white bean bagels were born! They are still plain to make, but have (1) a hearty texture, closer to traditional bagels; (2) are made with commonly available white beans (any variety, no gluten-free flour required), and (3) are baked on a common baking sheet (no specialty baking pan necessary).

I used white navy beans in my testing, but any dried white beans, (e.g., cannellini, Great Northern, lima beans) will work. For that matter, you can use just about any dried beans you like (e.g., black beans, kidney beans, pinto beans, chickpeas) if you do not mind your bagels being an alternative hue.

Let’s make some bagels!

Recipe Benefits

• 13 grams protein per bagel
• 13 grams fiber per bagel
• Vegan (egg-free, dairy-free)
• Gluten-free
• Grain-free
• Yeast-free (no active yeast or instant yeast required)
• Oil-free
• No added sugar
• Flourless
• Straightforward to make
• Frugal
• No protein powder

Ingredients for White Bean Protein Bagels

The exact amounts of each ingredient are indicated in the recipe card at the end of the post.Toggle betweenUS Customary(volume) andMetric(weights) for preferred measurement option.

• Uncooked (raw) white beans(e.g., Great Northern beans, cannellini beans, lima beans, or white navy beans)
• Whole psyllium husks(see the FAQ section and recipe notes for using psyllium powder)
• Flaxseed meal(golden or dark)
• Baking soda
• Lemon juice(or light colored vinegar, such as apple cider vinegar or white vinegar)
• Salt:I have a suggested amount to add, but you can omit or reduce to suit your needs and tastes.
• Optional toppings:keep the bagels plain, or add a mix of seeds or everything bagel topping. Look at the recipe card for more flavor variations.

You will also need some regular tap water (or the plain water of your choice). I like to add some salt, but it is optional/adjustable according to your preferences and needs (i.e., if you choose to omit the salt, it will not affect the success of the bread).

No Protein Powder Required

Note that no protein powder is required to make these high protein bagels. Only plain, frugal, whole ingredients.

What are Whole Psyllium Husks?

Psyllium husk is essential for making this grain-free, gluten-free, yeast-free bread “work.”

Psyllium is a plant product derived from the husks of the seeds from the Plantago ovata plant. When combined with liquid, the husks swell, creating a gelatin. The gel can be used in ways similar to eggs, and also stands in for gluten (creating structure) in gluten-free and grain-free breads.

I order whole psyllium husks online. You can search for them on any search engine and find multiple purveyors. You may also be able to find them in a well-stocked natural foods grocery store.

Store the psyllium husks in an airtight container and it will last for years, making it a frugal buy. Plus once you have it, you can make all kinds of memorable gluten-free vegan breads, such as my100% Millet Sandwich Bread,Straightforward Multigrain Sandwich Bread,Coconut Flour Sandwich Bread,100% Millet Banana Bread,Buckwheat Sandwich Bread,Oat Sandwich Bread,4-Ingredient Power Bread,100% Chia Firm Sandwich Bread, and much more!

How to Make White Bean Protein Bagels

Note that the complete instructions are also in the recipe card below.

Step One: Quick Soak the White Beans

Place the uncooked (raw) white beans in a large bowl. Add enough boiling water to cover the lentils by at least one inch of water. Let soak for at least 45 minutes until the beans are plump and nearly twice their original size.

Alternatively, soak the beans in cold or room temperature water for 8 to 12 hours until similarly plumped.

Step Two: Drain the Beans

Drain the beans through a colander or mesh sieve. Discard the soaking water.

Step Three: Preheat the Oven and Prepare Baking Pan

Preheat the oven to 350F (180C). Line a baking sheet with parchment paper.

Step Four: Process the Beans

Place the drained, soaked beans, 1/3cup (79 mL) water, and the lemon juice in the bowl of a food processor (or bullet blender, or blender). Process, stopping multiple times to scrape down the sides of the bowl, until very smooth and close to the consistency of hummus.

This takes time (about 3 to 5 minutes).At first, the beans will look very rough, and the skins will be noticeable (it will not be a smooth mixture). Keeping stopping to scrape down the bowl and continue processing. All of a sudden the beans will start transforming into a smooth paste that holds together (see photo 2 in collage above).

Step Five: Add the Dry Ingredients

Add the whole psyllium husks, flaxseed meal, baking soda and (optional) salt to the food processor bowl.

Process, stopping once or twice to scrape down the sides of the processor bowl, until a soft dough forms (phot 4 in collage above).

Step Six: Shape the Dough

• Divide the dough into four portions:Gather the white bean bagel dough into a ball and divide the dough into four equal portions. You can weigh the dough to measure equal portions, eyeball it, or roll the dough into an even log and cut into four even amounts.
• Shape each piece:Shape each piece into a ball. Flatten and smooth each ball into a 4-inch (10 cm) diameter round.
• Make a hole:Use your thumb to poke a hole into the middle of each round. Make it about 1 inch in diameter. Use damp fingers to smoothout any cracks in the dough.

If desired, brush a little bit of water onto each bagel and sprinkle with toppings (see suggestions in the tips and recipe card below). Place the bagels on the prepared baking sheet, spacing 2 inches (5 cm) apart.

Step Six: Bake

Bake the bagels for 33 to 38 minutes until risen, and the surface is dry and light golden brown.

Step Seven: Cool the Protein Bagels

Transfer the bagels to a cooling rack. Let the bagels cool completely before slicing.

Hello, beautiful bagels!

What is the Taste and Texture of the White Bean Bagels?

The white bean bagels have a neutral flavor that tastes like…bagels! The bagels have a firm, yet tender, textures. They are great plain, toasted, or filled/spread with sweet or savory toppings. The combination of high protein and high fiber also means that the bagels are very filling and satisfying.

Toast the bagels to rewarm and add a bit of crispness to the edges days after baking.

Flavor Variations

You can flavor the protein bagels with different toppings, or add some dried fruit and flavors to the dough before shaping. Here are some suggestions:

• Seeds(e.g., poppy seeds, sesame seeds)
• Flaky sea salt or coarse salt
• Everything bagel seasoning
• Dried onion flakes or garlic flakes
• Cinnamon raisin: (add about 1/3 to 1/2 cup coarsely chopped raisins and 1.5 teaspoons ground cinnamon to the bagel dough before shaping).
• Cranberry orange:(add about 1/3 to 1/2 cup dried cranberries and 2 teaspoons finely grated orange zest to the bagel dough before shaping).
• Blueberry:(add about 1/3 to 1/2 cup dried blueberries to the bagel dough before shaping).
• Cheeze-y:Add 1 to 2 tablespoons of nutritional yeast to the bagel dough before shaping).

Storage

Store the cooled white bean protein bagels in an airtight container at (cool) room temperature for 1 day, the refrigerator for 1 week, or the freezer for up to 6 months. The protein bagels should be stored in the refrigerator or freezer after one day because of the relatively high moisture content (which can make the bagels mold more quickly than traditional flour-based breads.

FAQ

• Can I Use Canned White Beans?No. This recipe can only be made with dried (uncooked) beans. Canned beans will not work.
• My Protein Bagels are Gooey Inside. Why?These grain-free bagels should not be gooey inside, at all. If your bagels come out gooey, it is most likely due to one or more of the following reasons:
  • Oven temperature is not accurate. Use an oven thermometer (they are very inexpensive) to regularly check the accuracy of your oven’s temperature.
  • The bagels were not baked long enough. The bagels may look done before 25 to 30 minutes have passed. That does not mean that it is cooked on the inside. Bake for the entire time.
  • The bagels were not cooled before slicing.
  • Inaccurate measurement of ingredients. With minimalist gluten-free bread recipes such as these bagels, accuracy of measurements is critical. I strongly suggest using a kitchen scale for measuring the dried beans, flaxseed meal and whole psyllium husks.

• Can I Replace the Psyllium with All Flaxseed Meal?No. This particular gluten-free bread recipe needs both psyllium husks and flaxseed meal. If you wish to make a differentbean bread with no psyllium husks, I have you covered! Try one of my other recipes:
  • 4 Ingredient White Bean Flatbread
  • Chickpea Flour Flax Sandwich Bread
• Can I Use Psyllium Powder in Place of the Whole Psyllium Husks?Possibly. I have not tested these gluten-free bagels with psyllium powder, but theoretically it should work. Be sure to use an equal weight of psyllium powder to replace the whole psyllium husks (not volume).

What are Some Nourishing Topping Ideas for White Bean Bagels?

• Vegan Cream Cheese (look at myStraightforward Cashew Cream Cheese)
• Avocados (sliced or mashed)
• Hummus (look at myBeet Hummus,Green Pea Hummus, andRoasted Carrot Hummus)
• MyStraightforward Cashew Boursin(herbed vegan cheese)
• Nut butter or seed butter (try my DIYSunflower Seed Butter,Pepita Butter, orAlmond Butter)
• Create abagel sandwichwith a savory spread and layers of vegetables, such as sliced tomatoes, cucumbers, sprouts and shredded carrots.

Happy baking!