Low Sodium Pumpkin Seed Bagels

Perfect for health-conscious bakers, these Low Sodium Pumpkin Seed Bagels are a wholesome twist on a breakfast classic. Crafted with just the right combination of all-purpose flour, low-sodium baking powder, and heart-healthy olive oil, these bagels deliver a delightfully chewy texture without compromising on flavor. Each bagel is topped with crunchy, nutty pumpkin seeds, adding a boost of nutrients and a beautiful finishing touch. The gentle boiling step before baking ensures that classic bagel chew, while the option of an egg white glaze lends a glossy, bakery-style finish. With only 90 minutes of prep and simple, accessible ingredients, these bagels are a nutritious and satisfying way to start your day—perfect for pairing with creamy spreads or enjoying on their own. Stick to your low-sodium goals without sacrificing taste or texture!

Nutriscore Rating: 76/100

Prep Time:90 mins

Cook Time:30 mins

Total Time:120 mins

Servings: 8

Ingredients

• 4 cups All-purpose flour
• 1 packet (about 2 1/4 teaspoons) Instant yeast
• 2 tablespoons Granulated sugar
• 1.5 cups Warm water
• 1 cup Pumpkin seeds (pepitas)
• 1 tablespoon Olive oil
• 1 teaspoon Low-sodium baking powder
• 1 tablespoon Unsalted butter (for greasing)
• 1 piece Optional: Egg white (for glazing)

Directions

Step 1

In a large mixing bowl, combine 1 cup of warm water with the packet of instant yeast and 2 tablespoons of sugar. Stir until the sugar is dissolved and let sit for about 5 minutes until it becomes frothy.

Step 2

Stir in olive oil and the remaining 1/2 cup of warm water. Gradually add the 4 cups of all-purpose flour and low-sodium baking powder into the mixture, incorporating it with a wooden spoon or a dough hook until a dough begins to form.

Step 3

Turn the dough out onto a lightly floured surface and knead for 8-10 minutes until the dough is smooth and elastic. If the dough is sticky, add additional flour one tablespoon at a time.

Step 4

Shape the dough into a ball and place it in a lightly greased bowl using unsalted butter. Cover it with a clean kitchen towel and let it rise in a warm place for about 60 minutes or until it doubles in size.

Step 5

Preheat your oven to 425°F (220°C) and line a baking sheet with parchment paper.

Step 6

Once the dough has risen, punch it down to remove air bubbles and divide it into 8 equal pieces. Shape each piece into a smooth ball.

Step 7

To form the bagels, use your fingers to poke a hole through the center of each dough ball, then gently stretch the hole to about 2 inches in diameter.

Step 8

Bring a large pot of water to a boil, then reduce to a simmer. Gently place the bagels into the water, adding a few at a time, and allow them to simmer for 1-2 minutes on each side. This step gives the bagels their chewy texture.

Step 9

Remove the bagels from the water using a slotted spoon and place them on the prepared baking sheet.

Step 10

Optionally, brush each bagel with egg white to give them a shiny finish.

Step 11

Sprinkle each bagel generously with pumpkin seeds, pressing lightly to adhere.

Step 12

Bake the bagels in the preheated oven for 20-25 minutes, or until golden brown and crisp. Allow them to cool on a wire rack before serving.

Nutrition Facts

Serving size	(1049.8g)

Amount per serving	% Daily Value*
Calories	2715.9

Total Fat 82.8g	0%
Saturated Fat 20.3g	0%
Polyunsaturated Fat 1.3g
Cholesterol 31.4mg	0%
Sodium 92.0mg	0%
Total Carbohydrate 415.1g	0%
Dietary Fiber 19.5g	0%
Total Sugars 26.2g
Protein 84.3g	0%

Vitamin D 0IU	0%
Calcium 133.5mg	0%
Iron 32.1mg	0%
Potassium 1554.7mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 27.2%

Protein: 12.3%

Carbs: 60.5%