Grain Free Keto-Friendly Plant-based Bagels

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These bagels are just what you've been looking for! A grain-free completely plant-based bagel for your avocado “toast,” or just to satisfy that comfort-food feeling without compromising your health.

 With just four simple ingredients, you can use different herbs and spices to customize these delicious bagels to meet your desires. AND… we offer two different ways to make them. You can bake them in the oven if you are in a hurry, or place them in the dehydrator for an even healthier choice tomorrow.

What Are Grain Free Keto-Friendly Plant-based Bagels Made Of?

 These bagels are made with a mix of vitamin E-rich seeds, omega-3-rich walnuts, the beautiful nutrient dense cauliflower, mineral-rich sea salt, and herbs and spices.

Plant Based Bagel

How Do You Make Grain-Free Keto-Friendly Plant-based Bagels?

 It’s easiest if you start with purchased, sprouted pumpkin or sunflower seeds. If you don’t have seeds that are already sprouted, it is easy to do it yourself, you just need a little patience. We call these sprouted or activated because we are activating the seed. Soaking allows the germination process to begin and is also more easily digested. Every nut and seed is different, but to sprout pumpkin and sunflower seeds, soak them for 2-4 hours, rinse well, and then dry in a dehydrator.

We start by grinding the seeds in a food processor until they are fine. Then we add the rest of the ingredients and blend until a dough forms. You can just use the salt if you want a plain bagel, but you could add cinnamon for a cinnamon bagel. You could add Mediterranean spices for a very flavorful bagel, or you could roll the dough in seeds and herbs to make your own Everything Bagel.

How do These Ingredients Help with Hormone Balancing

Pumpkin seeds and sunflower seeds are very rich in vitamin E. Vitamin E acts as an antioxidant, which protects the body from stress-related damage. Both of these seeds are high in minerals and phytosterols, which aid in balancing sex hormones. They are also an excellent source of essential fatty acids and zinc. Zinc is essential for producing and regulating hormones.

 Walnuts are an excellent source of omega-3 fatty acids, which are essential for growth and development, neurotransmitters, and regulating mood, metabolism, stress, and inflammation. Walnuts also have anticancer benefits and are high in vitamin E and other antioxidants.

 Cauliflower is a cruciferous vegetable that is very high in minerals and phytonutrients. Cruciferous vegetables are high in glucosinolates, which help regulate estrogen. Cauliflower is also high in vitamin C which helps to protect cells from stress. The adrenals use more vitamin C per body weight than any other gland or organ, and the human body does not make vitamin C, so we must get it from our meals often, especially when hormones are out of balance.

 Sea salt is high in minerals that are removed from processed table salt. Sea salt helps balance electrolytes. When the adrenals are out of balance, fluids and electrolytes can get out of balance, as well.  Oftentimes, people with adrenal dysfunction crave salt as a way to correct this imbalance.  

 Herbs and spices have been used for centuries as hormonal aids.  You can mix and match herbs and spices for these bagels.  

  •     A Mediterranean blend of onion, garlic, oregano, basil, thyme, and rosemary is very aromatic and full of antioxidants.
  •     Cinnamon is very high in vitamin C and has also been shown to help regulate blood sugar.
  •     Onion and garlic make for a tasty bagel. These are from the allium family which aids in detoxification and balancing hormone levels.

 Surprise your friends and family with these delicious and nutrient-dense bagels!

Grain Free Keto-Friendly Plant-Based Bagels


  • 1 cup pumpkin seeds or sunflower seeds (ideally purchased sprouted, if not, rinse and dehydrate first so they are germinated)
  • 1 cup soaked walnuts
  • 1 large head of cauliflower
  • ½ teaspoon whole unrefined sea salt
  • Herbs and spices as desired


1. Grind the seeds in a food processor until fine.
2. Add nuts, cauliflower, and salt and blend well to form a dough.
3. Remove from processor and knead with hands if necessary.
4. Form the dough into 4-inch round bagels with a hole in the middle.
5. To Dehydrate

a. Place on a mesh dehydrator screen
b. Dehydrate at 110 for 16-24 hours or until the desired consistency is reached. Time will vary depending on the humidity in your air.

6. To Bake
a. Preheat the oven to 350 degrees and place the bagels on a baking sheet.
b. Bake for 25 minutes. Check to see if the dough is still moist in the center, continue baking until done.

Dr. Ritamarie used this device to shape them

Enjoy this nutrient-dense recipe! It is not only very high in minerals and wonderfully energizing, it is also great for balancing hormones. Feel free to experiment with the ingredients and post your comments below.

We have a video showing me making this recipe HERE. Watch and enjoy.

delicious plant based cauliflower bagel

This recipe is from our Body Freedom Nutrition Lab membership, where you get to experiment with delicious and nutritious meals that keep you healthy and energetic. For more easy-to-make and nutritious recipes like this, check out the nutrition membership.

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