Gluten-Free Bagels

These low-FODMAP gluten-free bagels use a psyllium husk gel in place of gluten and an everything seasoning built without any onion or garlic powder.

Prep 30 min

Cook 30 min

Serves 8

Gluten-freeDairy-freeVegan

Ingredients

Dough

• 420g (about 3 1/3 cups) gluten-free 1:1 flour blend, rice, potato, and tapioca based, with xanthan gum already included (avoid blends with chickpea, lentil, or soy flour, or added inulin/chicory root)
• 20g (about 3 tbsp) whole psyllium husk (not powder; see the tips if you only have powder)
• 2 1/4 tsp (7g) instant yeast
• 1 tbsp (12g) cane sugar, plus 1 tsp for the yeast
• 1 1/2 tsp fine salt
• 1 tbsp olive oil or garlic-infused olive oil
• 360ml (1 1/2 cups) warm water, about 105F (40C)

Boiling bath

• 8 cups (2 liters) water
• 1 tbsp cane sugar or pure maple syrup

Everything topping (no onion or garlic)

• 1 tbsp white sesame seeds
• 1 tbsp black sesame seeds
• 2 tsp poppy seeds
• 1 tsp flaky sea salt
• Optional: 1 tsp dried scallion, green tops only, for onion aroma
• Unsweetened almond milk or water, for brushing (or 1 beaten egg if you are not keeping it vegan)

Instructions

Make the dough

1. In a large bowl, combine the warm water, 1 tsp cane sugar, and the yeast. Let it sit until foamy, about 5 minutes.
2. Whisk the psyllium husk into the yeast water and rest 1 to 2 minutes, until it thickens into a soft gel.
3. In a separate bowl, whisk the flour blend, the remaining 1 tbsp sugar, and the salt. Pour in the psyllium mixture and the oil, then mix to a shaggy dough.
4. Knead in the bowl for 2 to 3 minutes until smooth. The dough stays tacky, which is normal for gluten-free dough; resist adding much extra flour.

Shape and rise

1. Divide the dough into 8 equal pieces (about 100g each). Roll each into a ball, then push a floured finger through the center and widen the hole to about 1.5 to 2 inches.
2. Set the bagels on a parchment-lined tray, cover loosely, and rise in a warm spot for 45 to 60 minutes, until slightly puffed.
3. While they rise, heat the oven to 425F (220C) and bring the boiling bath to a gentle simmer with the sugar or maple syrup stirred in.

Boil, top, and bake

1. Boil the bagels in batches for 30 to 60 seconds per side. Gluten-free dough is delicate, so keep the boil brief and lift them out with a slotted spoon to drain.
2. Brush the tops with almond milk or water (or beaten egg), then sprinkle on the everything topping.
3. Bake for 22 to 26 minutes, until deep golden and firm. Cool on a rack at least 20 minutes before slicing, since the crumb sets as it cools.

Tips & Substitutions

• Choose the flour blend carefully. Pick a rice, potato, and tapioca blend. Skip blends built on chickpea, lentil, or soy flour, or ones with added inulin/chicory root, which raise the FODMAP load.
• Whole husk beats powder. Whole psyllium husk gives the most structure. If you only have powder, use about 15g and expect a denser crumb.
• Skip the onion and garlic powder. Standard everything blends include both. Toasted sesame, poppy seeds, and flaky salt carry the flavor; stir garlic-infused oil into the dough for garlic aroma.
• Green tops only for onion flavor. A pinch of dried scallion or leek green top adds onion character without the fructans that sit in the bulb.
• Sweeten the bath, not with malt. Traditional recipes use barley malt, which is not gluten-free. Cane sugar or maple syrup gives the same shine and light sweetness.
• Keep it dairy-free and vegan. Brush with unsweetened almond milk, lactose-free milk, or plain water instead of egg. All three help the seeds stick.

Why This Works

• Psyllium replaces gluten. The gel traps the gas from the yeast and holds the ring shape, so you get chew without wheat.
• Infused oil, not the clove. Fructans do not dissolve into oil, so garlic-infused oil adds flavor while leaving the FODMAP behind.
• Onion flavor from green tops. The fructans in onion and garlic concentrate in the white bulb, while scallion and leek green tops stay low FODMAP.
• A starch-based blend keeps the load low. A rice and starch flour blend avoids the GOS and fructans found in legume flours and inulin-boosted products.

Storage

Keep cooled bagels in a sealed bag at room temperature for up to 2 days. For longer storage, slice them first and freeze up to 3 months, then toast straight from frozen. Gluten-free bagels stale quickly, so freezing them the day they are baked protects the texture best. One bagel is a reasonable low-FODMAP serving; check the Monash app for current tested serving sizes if you plan to eat more.

Not sure about an ingredient? The FODMAP Foods app rates 1,000+ foods low, moderate, or high FODMAP, with the safe portion for each, so you can cook with confidence.