No-Bake Bagels & Cream Cheese for Heart Disease

Soft and Chewy nutritious no-bake bagels that promote heart health and help manage conditions like heart disease, hypertension, and high cholesterol! Explore the research below to understand the health benefits or skip ahead to the recipe!

These bagels are gluten-free, oil-free, and salt-free (with a low sodium option), crafted from whole food ingredients that support a heart-healthy lifestyle. Combat heart disease and related issues with this vegan, whole food, plant-based (WFPB) recipe, grounded in the latest medical research.

I’ve always had a soft spot for bagels! Transitioning to these no-bake versions has been a delightful change for me—almost as much as my love for pizza and pierogies! These plant-based bagels are something truly special. You won’t even miss traditional bagels after tasting these flavorful alternatives.

With their delightful chewiness and satisfying soft springy center, they evoke the classic bagels I cherished! Each bite brings back memories of enjoying a quick breakfast on-the-go, or a tasty bagel sandwich for lunch.

Unlike store-bought bagels, which are often filled with preservatives, emulsifiers, and high fructose corn syrup, these homemade versions are free from allergens like soy, shortening, and dairy. Plus, you can customize them however you like! Forget everything bagels—now you can create anything bagels!

If you appreciate bagels, you’re in for a treat with these wholesome, plant-based creations!

Recipe Overview

Health Benefits of No-Bake Bagels & Cream Cheese

I dare you to eat just one small no-bake bagel, but let’s discuss the nutrition in a single bagle:

• Protein: 3.99g per serving, essential for muscle maintenance and overall health.
• Low Sodium: With only 3.6mg of sodium (without baking soda), they align perfectly with heart-healthy dietary guidelines.
• Rich in Fiber: 3.12g per serving helps with digestive health and promotes regularity.
• Potassium-Rich: Each bagel is loaded with 159.2mg of potassium, which is crucial for maintaining healthy blood pressure levels.

Essential Vitamins and Minerals

Additionally, the ingredients provide essential nutrients:

• Iron: 1.29mg is vital for energy production, oxygen transport in the body, liver health, etc.
• Calcium: 39.5mg supports bone health.

As usual with all the recipes:
no dairy, no eggs, no wheat, no nuts, no tree nuts, no shellfish, no seafood, no soy, no corn, no salt added, no oil added, no sugar added, no coconut.
Using only minimally processed or proven safe foods from scratch.

What the World Health Organization says About Heart Disease:

“The world’s biggest killer is ischaemic heart disease, responsible for 13% of the world’s total deaths. Since 2000, the largest increase in deaths has been for this disease, rising by 2.7 million to 9.1 million deaths in 2021.”

https://www.who.int/news-room/fact-sheets/detail/the-top-10-causes-of-death

Nutrition Facts Table

The Role of Diet in Heart Health

When it comes to managing heart health, diet plays a crucial role. Chronic conditions, such as heart disease, hypertension, and high cholesterol, can significantly benefit from a balanced and nutritious diet. By incorporating plant-based foods, like my no-bake bagels, you can provide essential nutrients while minimizing harmful substances that may exacerbate heart issues.

Why Choose Plant-Based Ingredients?

Plant-based diets are inherently rich in antioxidants, vitamins, and minerals that support optimal heart function. Ingredients such as whole grains and seeds not only help reduce inflammation but also promote healthy cholesterol levels. My no-bake bagels are crafted with these principles in mind while ensuring that each bite contributes to your overall health and well-being.

High Fiber for Cardiovascular Health

Moreover, dietary fiber is essential for maintaining cardiovascular health, particularly for individuals with heart conditions. The high fiber content in my bagels aids digestion and helps regulate blood sugar levels, which is crucial for supporting heart health. Additionally, fiber plays a key role in weight management—an important factor in preventing and managing heart disease effectively.

Flavorful Alternatives That Nourish

Transitioning to a plant-based diet doesn’t mean sacrificing flavor. My no-bake bagels are designed to deliver the comforting taste you love while utilizing healthful ingredients. With customizable toppings and spreads, these bagels offer the indulgence of traditional recipes without unhealthy fats and additives.

Engaging in Prevention

Ultimately, making informed dietary choices is a proactive step toward preventing heart disease. By incorporating meals like my no-bake bagels into your diet, you can enjoy delicious comfort food while taking significant strides toward better heart health. Remember, every meal is an opportunity to nourish your body and support your heart!

Do Healthy No-Bake Bagels Taste Like Regular Bagels?

Absolutely! Healthy no-bake bagels not only taste great but also provide a satisfying alternative to traditional options. My plant-based bagels are crafted using techniques that preserve familiar flavors and textures while incorporating nutritious ingredients.

We use a only a few affordable and common ingredients to replicate the comforting experience of traditional bagels. For instance, using ground chia seeds can mimic the richness typically associated with eggs without any un-heart healthy components!

Now it’s time to start making your own nutritious no-bake bagels from scratch! Enjoy the journey to heart-healthy eating!

⭐The Full Plant Based No-Bake Bagels & Cream Cheese Recipe⭐

No-Bake Bagel & Cream Cheese for Heat Disease🥯

Chef Rob

Chewy and fluffy bagels without an over in less than an hour using simple, common, and affordable anti-allergenic ingredients from scratch.

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 34 minutes mins

Boiling Time 1 minute min

Total Time 45 minutes mins

Course Appetizer, Breakfast, Comfort Food, Lunch, Snack

Cuisine Polish

Servings 12 Small Bagels

Equipment

• 1 Pot we will need to season our pot after we are done boilng how to season cookware
• 1 Spice / Coffee Grinder
• 1 Bowl and a spoon for mixing
• 1 Slotted Spoon optional

Ingredients

  

🥯 Brown No Bake Bagel — High Protein

Dry Ingredients

• ¼ cup brown lentils ground
• 2 tbsp oats ground
• 1 tbsp rice optional, I use brown or red; ground
• 1 tbsp chia seeds ground
• 1 tsp baking soda optional, use warm carbonated water if you’re not using baking soda.

Wet Ingredients

• 1 tbsp apple cider vinegar
• 4 tbsp boiling water or more or less as needed
• 1 cup boiling water use warm carbonated water if you’re not using baking soda.

🥯 White No-Bake Bagel — Low-Cost

Dry Ingredients

• 1 cup oats ground
• 2 tbsp chia seeds ground
• 1 tsp baking soda optional, use warm carbonated water if you’re not using baking soda.

Wet Ingredients

• 1 tbsp apple cider vinegar
• 4 tbsp boiling water or more or less as needed
• 1 cup boiling water use warm carbonated water if you’re not using baking soda

🧈 Cream Cheese

• 1 cup white beans mashed; butter beans are best, but any bean, of any color, will do!
• 2 tbsp cabbage onion, green onion, or similar will work in a pinch
• ½ cup white vinegar
• ½ tsp celery seed optional, ground; don't use celery salt as a substitute
• 1.5 tbsp nutritional yeast recommended, unfortified is best here
• 1 tbsp tahini recommended, adds creaminess
• ¼ cup water

Instructions

 

Cream Cheese (Bean Cheese) 🫘🧀

• Put all cream cheese ingredients except for the beans in a pot to boil.
  
• When the cabbage (I used green onion here) or onion becomes pale and floppy, remove it from the liquid and mince very finely, before returning to the pot—this "sauce" will create a "fermented" flavor similar to creme cheese.
  
• Pre-mash your beans (it's harder in the liquid) with the back of a fork, mix well, and lower the heat to medium (~4-5 on an electric stove), stirring and scraping the pot often to avoid burning.
  
• Cook until almost the right consistency for cream cheese—about 5-7 minutes—then put in the refrigerator or back of the freezer to cool while you make the bagels.
  

Plant Based Bagels 🥯

• (It's good to start by putting a full pot of water to boil while making your dough.)

  Blend and mix all the dry ingredients for your selected bagel type until they are a fine flour, then mix them with your wet bagel ingredients and keep mixing them into a dough.

  Keep working the dough a bit (3-5 minutes or so them more the chewier the outside of the bagel) finaly shape the dough into a log and place in the back of the freezer for 2-7 minuts (just to firm up a bit).
  

Pre Boiling Plant Based Bagels

• Put a pot of water on to boil that will fully cover the bagels.

  Take a slotted spoon, regular spoon, or a chopstick through the hole and lower your bagel into the boiling water. Don't let the bagel sit right on the bottom of the pot–keep it moving.

  After about 1 minute remove your bagels and put them on a wire rack to dry—or you can use upside down forks & spoons for a make-shift wire rack to let them dry (see frame D below)—if you want toppings then dip the wet bagel tops in the toppings (like poppyseed, sesame, everthing mix, etc.) while the top of the bagel is still wet.
  

Cooking Plant Based Bagels

• Leave room between your fully dried bagels as you place them in a seasoned pot or pan with a lid.

  Let the lid slightly offset with a small opening (frame B) so that steam can escape cook on low heat (around electric 2-3) keep flipping the bagels every 3 minutes or so. They should be done after about 15 minutes or when you stick a toothpick/knife/chopstick into the thickest part of the bagel and it comes out clean. It's good to let the cool down a bit or all the way as they'll be a bit more fluffy.
  

Add Bean Cream Cheese to Plant Based Bagels

• Take your "bean cheese" out of the fridge, or freezer, and with a serated knife (ideally) cut open your bagel and apply a healthy amount (or a disgusting amount because it's still healthy—I won't judge, I do it too!) and enjoy! You can pop them in the toaster too, or freeze them and they should last as long as any other frozen "bread" product.
  

Notes

• Hint: these make amazing little sandwiches or sliders too!

 

Suggest Sides

• Add avocado, tomatoes, red onions, sprouts
• Forget the Bean Cream Cheese and add:
  • seed/nut butter & banana slices—high(er) protein
  • tzatziki with tomatoes, green peppers, and cucumber
  • take a page from my plant based pepperoni pizza and cover the cream cheese bagel with gooey, melty, and crispy wfpb mozzarella
• to drink: A tall glass of water, tea (green/hibiscus), or coffee (light roast)

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Tips for Making Perfect No-Bake Bagels

To ensure your no-bake bagels turn out perfectly every time, consider the following tips:

Dough Consistency: Work the dough for about 3-5 minutes to enhance its chewiness. Aim for a medium to firm dough that can withstand the boiling process. This allows you to cut and shape the bagels easily, whereas too soft and they fall apart in the water and too hard and they become gummy.

Ingredient Preparation: Ensure all dry ingredients are finely ground before mixing. This helps achieve a uniform texture in your bagels.

Boiling Technique: When boiling, use a slotted spoon or chopstick to lower the bagels into the water. Keep them moving to prevent sticking to the bottom. Boil for about 1 minute to ensure they are properly cooked.

Cooling Method: After boiling, place the bagels on a wire rack to dry. This helps them maintain their shape and texture, alternatively you can make a makeshift rack with cris-crossed utensils.

Bigger Bagel: Try doubling the recipe to make bigger bagels. I left these small to ensure a quick and even cooking time, but feel free to make them bigger, but you will need to cook them a bit longer when you make the bagels bigger.

By following these tips, you can enhance your cooking experience and enjoy delicious, heart-healthy bagels.

No-Bake Bagels – Storage and Reheating Instructions

Storage: If you have leftover bagels, store them in an airtight container in the refrigerator for up to 7 days.

Freezing: To freeze your bagels, pre-slice them before placing them in a single layer on a baking sheet until solid. Once frozen, transfer them to a freezer bag for convenient storage. They can last in the freezer as long as other bread products—about 3-6 months—depending on your freezer temperature and use.

Reheating: For reheating you might have to defrost them directly from frozen depening on the temperature of your freezer. After that, if you have a toaster that is ideal, but you can also warm them up in a seasoned steel pan to toast them.

I often make a batch of these no-bake bagels to have on hand for quick, nutritious meals. This meal prep strategy not only saves time but also ensures you have a wholesome quick and easy snack ready whenever you need it!

Variations and Customizations

Feel free to get creative with your no-bake bagels! Here are some delicious variations to inspire your culinary adventures:

Herbed Bagels: Add a mix of dried herbs, such as oregano or basil, to the dough for an aromatic twist. These bagels pair beautifully with a the cream (bean) cheese or with a hummus or similar dip. Or there’s always pizza bagels.

Spicy Bagels: Incorporate finely chopped jalapeños or red pepper flakes into the dough for a flavorful kick. Serve with a simple salsa from finely diced: onions, tomatoes, lime juice, and cilantro; to dip in.

Sweet Bagels: Mix in cinnamon and raisins and dried apples for a delightful breakfast option. Top with a seed butter for added flavor and nutrition.

Nut and Seed Bagels: Use ground seeds, such as sunflower or pumpkin seeds, to add texture and nutrition. This not only enhances the flavor but also boosts the heart-healthy and protein benefits.

By exploring these variations, you can customize your bagels to suit your taste preferences while adhering to a healthy diet. Enjoy the process of making them uniquely yours!

FAQs

Q: Why not just buy bagels?
A: Store bought bagels are often full of unhealthy, and especially not heart healthy, ingredients like high fructose corn syrup, shortening, lots of added salt, and plenty of preservatives and stabelizers. Whereas, my no-bake bagels are made from simple, common and cost effective ingredients backed-up by data from the latest scientific and medical studies and clinical trials. Whereas, in addition to that: eating my bagels are acctually good for you!

Q: Are these no-bake bagels gluten-free?
A: Yes! My no-bake bagels are made with gluten-free ingredients, making them suitable for those with gluten sensitivities. They are also free from many common allergens.

Q: Can I substitute the ingredients?
A: Absolutely! Feel free to experiment with different ingredients or seed butters based on your preferences. Customizing your bagels can lead to exciting new flavor combinations. Want more protein? Use flax instead of chia.

Q: How long do they take to make?
A: The entire process takes about 30-45 minutes from scratch to finish, allowing you to whip up a delicious breakfast to go, or a tastly lunch or snack, without spending forever baking! Whereas the quickest bagel recipes take at least 2 hours.

Q: What if I’m allergic to oats?
A: If you have an oat allergy, you can make the protein bagels then substitute the oats with the same amount of rice flour. You could also try chickpea/besan flour, barley flakes, or just use all lentil or all rice albeit they will be quite dense.

🧂If you absolutely must add salt then try to add it to taste, and in small amounts, mostly to the cream cheese or any spreads or dips you might use after tasting it. The same goes for other “less healthy” additions, but the idea should be to try to limit and eventually remove adding them, over time, when you are ready.

After a few weeks of not eating a SAD diet your tastebuds reset and you’ll notice the natural sodium in foods, check out the great article, and subscribe to, Michael Corthell on Substack.

The Science – Sources

Please tell me how it turned out! Did you: try it, like it, hate it, change it, or do something else unexpected???

If I’ve made any mistakes, or something doesn’t make sense, or if you want more/less details, please let me know in the comments.

No-Bake Bagels & Cream Cheese for Heart Disease