“I can’t eat bagels because they’re high in carbs, and I’m on the keto diet.” You may have said this to someone with a sad expression on your face. You may even have said it to yourself when staring at bagels all neatly lined up.
Now, forget about your restrictions and immerse yourself into a world where bagels can be part of your keto diet. Simply said, giving up on bagels doesn’t have to be the case as there are great easy homemade keto bagel recipe ideas.
The best way to eat a bagel is to make your own fluffy bagels with a few ingredients.
There are a bunch of Keto Breakfast Ideas where delectable bagels play a big part. Today, we’re going to explore the finest recipes for keto bagels. So, why wait? Put on your apron and make yourself a nice present full of healthy ingredients.
What kind of bagels can you eat on keto?
I know you want to get down to an easy keto bagel recipe, but let’s quickly recap what the ketogenic diet entails. It is a restrictive eating plan that is focused on foods that provide a lot of healthy fats, a moderate amount of protein, and very few carbs. Its main goal is for you to receive the majority of calories from fat, rather than carbohydrates (4).
Therefore, when you’re following a keto diet, you are fully aware that high-carb foods are against the rules. You may be thinking “How can I eat bagels if they are loaded with carbs?”
Well, you’re wrong about the cards here as there are keto-friendly versions of bagels that don’t use all-purpose flour but almond flour.
If you struggle to even flirt with the idea of giving up your favorite foods or working out till your legs give way – BetterMe app is here to breathe a fresh perspective into the way you view the weight loss process! Check out the app and experience the fun side of fitness and dieting with BetterMe!
Here is a quick keto bagel recipe with almond flour. Your bagels will be delicious, chewy, and fluffy.
Delicious keto bagels with almond flour
- 2 cups almond flour
- 3 cups shredded mozzarella cheese
- 1 tablespoon baking powder
- 2 large eggs, plus 1 large lightly beaten egg
- 2 oz. cream cheese
- 3 tbsp. bagel seasoning
Using almond flour for your bagel recipe is a smart decision as it is low in carbs and naturally gluten-free.
- Preheat the oven to 400°. Line 2 baking sheets with parchment paper.
- Whisk the almond flour with the baking powder in a large bowl, then combine the mozzarella cheese and cream cheese in the smaller bowl. Microwave the mixture, stirring it until the cheese melts completely.
- Mix the cheese mixture with the almond flour mixture and add the two eggs. Divide the dough into eight equal portions. Roll each portion of dough into a ball. Press your finger into the center of the ball and stretch it so that you form a bagel shape.
- Arrange the bagels on the prepared baking sheets.
- Brush each bagel with beaten egg and sprinkle with bagel seasoning.
- Bake the bagels on the middle rack for 20 to 24 minutes or until golden brown.
- Allow them to cool for 10 minutes before serving.
Nutrition info per serving (recipe makes 8)
|7g total, 4g net
But what if you make it more challenging and add no flour at all to your dough? Will your bagels be as delicious as ones that are made with flour?
It may shock you but this keto bagel recipe with no flour boasts a tender crust and bubbly texture too. This recipe is mostly reliant on cheese and eggs as we’re skipping flour here.
3-ingredient keto bagels, no flour
- 1 cup shredded cheese, mozzarella, cheddar, or other cheese that melts well
- ½ cup grated parmesan or other hard-grated cheese
- 2 eggs
- 2 tablespoons bagel seasoning
- Preheat the oven to 375 degrees Fahrenheit.
- Combine the shredded cheese and egg in a bowl.
- Divide the mixture into six parts and press into a greased donut pan.
- Sprinkle the bagel seasoning over the tops of the egg and cheese mixture.
- Bake the bagels at 375 degrees for 15 to 20 minutes or until the cheese melts fully and creates a slightly brown crust.
- Mix up your cheese selection with one grated hard, dry cheese to create a flour-like texture.
Calories per serving (recipe makes 6)
Can I have a bagel on a low-carb diet?
That depends on what kind of bagels you’re talking about. Purchasing bagels in grocery stores, cafes, or other places is not the best idea. In most cases, these bagels contain a high amount of carbs.
Therefore, if you’re on the keto diet, you should abstain from purchased bagels and learn how to make your own. Luckily, there are many recipe versions online: a keto bagel recipe with 2 ingredients or a keto bagel recipe with coconut flour, among others.
In addition, people with allergies can look for alternatives that don’t impact the taste.
Here’s a quick low-carb keto bagel recipe with no cheese.
- 1 cup almond flour
- 1 tablespoon coconut flour
- ¼ teaspoon salt
- 1 tablespoon psyllium husk powder
- 2 large beaten eggs
- 1 teaspoon baking soda
- 1 tablespoon sugar-free granulated sweetener
- 2 tablespoons fat-free Greek yogurt
- Bagel seasoning
- Preheat the oven to 350 F (176C) and prepare a baking sheet with parchment paper.
- Combine the almond flour, baking soda, coconut flour, psyllium husk powder, salt, and sweetener in a large bowl.
- Add the eggs and Greek yogurt to the mixture. Mix until all the ingredients are equally combined.
- Flatten the dough evenly into the bottom of the mixing bowl and cut it in half. Cut each half in half to create four equal sections of dough.
- Wet your hands and form each section of dough into a bagel shape. Do this by forming it into a tube, then connecting the ends. Place the bagels onto a prepared baking sheet. Repeat this process for each section.
- Sprinkle the top of your bagels with bagel seasoning and place them into the preheated oven. Bake for 15 minutes.
- Allow them to cool for approximately 10-15 minutes and then enjoy your bagels!
This keto bagel recipe with Greek yogurt is versatile. You can top the bagels with chocolate fruit dip or spread some butter on them.
Calories per serving (recipe makes 4)
|9g (4g net)
Jazzing up your breakfast with keto bagels is an amazing idea. Being on the keto diet is no longer a burden as versatile dishes can astonish every homemade food practitioner.
Have you ever dreamed of enjoying a tasteful breakfast in France? This crunchy Keto French Toast is one of the top breakfast meals.
Whether you’re a workout beast or just a beginner making your first foray into the world of fitness and dieting – BetterMe has a lot to offer to both newbies and experts! Install the app and experience the versatility first-hand!
Are bagels high in carbs?
Traditional bagel recipes are truly high in carbs and they are made from wheat flour, salt, yeast, and water. Recipes often include a sweetener such as sugar, honey, or malt syrup (3).
Bagel sizes have changed over the years. 20 years ago, bagels were about 3 inches wide and contained 140 calories. Today, a typical bagel is about 6 inches wide and contains approximately 350 calories (3).
Let’s look at the nutritional value of one medium-sized bagel – approximately 100 grams:
- 264 calories
- 105 milligrams of calcium
- 1 gram of fat
- 52 grams of carbohydrates
- 11 grams of protein
- 107 milligrams of potassium
- 8 grams of sugars
- 2 grams of dietary fiber
- 4 milligrams of iron
- 422 milligrams of sodium (3).
These bagels are not suitable for a low-carb diet.
Are bagels bad carbs?
To answer this question, you need to understand that bagels are traditionally made from refined wheat flour, which is a refined carbohydrate.
Refined carbohydrates are typically those we want to limit in favor of more whole grains, legumes, and starchy vegetables.
When your energy burst is over, you may desire more food to gain more energy.
As a result, you will consume a higher number of calories, which contributes to weight gain.
Being overweight or obese can increase the risk of health problems, including:
- Heart disease
- Type 2 diabetes
- Chronic back pain (7)
In addition, refined carbs also don’t have as much nutritional value as unrefined carbs, mostly because they lack fiber, which is essential for digestive health and keeping your blood sugar stable (7).
Can I have half a bagel on keto?
Let’s get this straight. If you mean bagels that you purchase in cafes or grocery stores, then even half is likely to kick you out of ketosis. However, this doesn’t mean that you should avoid them forever.
You have a second option, which gives you the ability to eat a whole bagel more often. These are bagels you prepare at home with low-carb ingredients.
I know that making food takes time, patience, money, and skills, but it’s totally worth it because you will be fully aware of everything you toss in the dough. The great part about it is that you can experiment with different flavors and tastes.
One day, you can prepare keto-friendly bagels and use them as the basis of a nutritious sandwich, and another day, you can sprinkle some cinnamon on top of them to make a delicious dessert.
Keto Cinnamon Sugar-free Bagels
- 2 cups almond flour
- 1 tablespoon granular erythritol
- 1 tablespoon ground cinnamon
- 5 tablespoons creamed cheese
- 3 large divided eggs
- 1 tablespoon baking powder
- 3 cups shredded low-moisture mozzarella cheese
For the topping:
- 2 tablespoons granular erythritol
- 2 tablespoons ground cinnamon
- Softened cream cheese
- Preheat the oven to 425°. Line a baking sheet with parchment paper.
- Combine the almond flour, cinnamon, baking powder, and erythritol in a mixing bowl.
- Crack one of the eggs into a small bowl and whisk it with a fork. This will be used for topping the bagels. The other two eggs will go in the dough.
- Next, combine the mozzarella cheese and cream cheese in a separate bowl. Microwave the cheese for 1 minute 30 seconds, remove from the microwave, and stir to combine. Microwave the mixture for an additional minute and mix.
- Add the remaining 2 eggs and the almond flour mixture to the mixing bowl. If the dough becomes too stringy, microwave it for an additional 30 seconds.
- Divide the dough into six equal portions, then create a ball with each portion.
- Press your finger into the center of each dough ball and make a small hole in the center to form a bagel shape.
- Brush the top of each bagel with the whisked egg.
- Combine the topping ingredients and sprinkle over the top of the bagels
- Bake on the middle rack for 11-14 minutes.
- Allow them to cool for 10 minutes before serving.
Calories per serving (recipe makes 6)
|9.4g (5.2g net)
How do you store bagels so they don’t go bad?
Let’s face it, you never bake just one bagel, you make a whole batch. Surely, you don’t want to toss the leftovers away? You shouldn’t throw them away because they’re just too delicious, but the good news is they can be stored quite easily.
Interestingly, there are many ways you can store your bagels, depending on how long you’re planning to store them. Bagels become stale after 2-3 days, so there are two ways you can store them.
1. Place your freshly baked bagels in a paper bag and put this inside a resealable plastic bag. Press the air out of the plastic bag before sealing it. Keep your bagels in this airtight bag to prevent them from hardening.
You can preheat these bagels in the oven at 350 °F (177 °C) for 5 minutes.
2. To freeze bagels, you need to take the following steps:
- Pre-slice your bagels by cutting them in half.
- Wrap each bagel in plastic wrap.
- Gather all the wrapped slices in a separate resealable freezer bag. This will provide a layer of protection against freezer burn.
- Freeze your fresh bagels. This way, when you heat them, they will taste as fresh as the day you made them.
- Store your bagels in the freezer for up to 6 months. After 6 months, bagels will most likely start developing freezer burn.
Frozen bagels can be heated in the oven or simply put in your toaster (as they’re already cut in half, it’s much more convenient to use the second option).
Are bagels healthy for you?
Healthy or not? Let’s look at the conditions in which bagels can have a positive impact on your health.
Bagels that are made from refined wheat flour offer energy, enjoyment, and some important nutrients such as protein and iron. However, if you make them with whole grains, you can expect a bouquet of potential benefits.
Whole grains are high in fiber and antioxidants that may help protect you from cancer, diabetes, and obesity. They also help balance your blood sugar and promote digestion (8). A High-Fiber Breakfast is essential for you as the way you start your day can define your productivity.
A nutritious breakfast will keep you satiated for longer
Reaping these benefits is possible if you prepare your bagels on your own or choose bagels made from whole grains such as oats, spelt, rye, or whole wheat.
However, if you’re on the keto diet, your top solution would be to try to make your own bagels. Use the recipes in this article – you’ll be surprised by how easy they are to make.
Will one cheat day ruin your keto diet?
On the keto diet, you will certainly be tempted by occasional high-carb food. If you do eat a significant number of carbs in one day (or for one meal), you may kick yourself out of ketosis. If this happens, don’t worry too much. If you’re a long-term keto dieter, simply move on and you’ll be back in ketosis soon.
What is lazy keto?
A lazy keto diet is about eating only 20 to 50 grams of carbs per day. Compared to a strict keto diet, there is no need to track how much protein and fat you consume. In addition, you don’t need to track how many calories you consume.
Can I skip breakfast on keto?
You can skip breakfast on keto if you’re not hungry in the morning or if you are practicing time-restricted eating. However, it’s important to make sure you get enough energy and nutrients in your remaining meals. Some people should not skip meals and/or should not be on a restrictive diet – you should consult your healthcare provider for individualized advice.
Do low-carb bagels exist?
Yes, they do. This article is all about low-carb bagels. Remember that preparing keto bagels at home gives you more control than purchasing them in a store. You and only you are in control of the ingredients that make traditional bagels more keto-friendly and, therefore, low-carb. If baking is not your thing and you’re not on the keto diet, you can always search for bagels that are made from whole wheat, oat, rye, or spelt. Store-bought keto bagels are also available.
The Bottom Line
Are you on the keto diet and not sure whether you can eat bagels? No worries, you’re now ready to prepare your best low-carb breakfast thanks to these easy homemade keto bagel recipe ideas. You can now follow the keto diet and consume bagels without feeling guilty.
If you have any fresh leftovers, you can store them in the freezer and reheat them later. If you’re not on keto, bagels made from whole grains may benefit your health as whole grains are rich in fiber and antioxidants. Try preparing your own low-carb bagels or look for them at specific stores or cafes.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- EASY KETO EVERYTHING BAGELS RECIPE (2022, sweetcsdesigns.com)
- Everything Keto Bagels (2023, delish.com)
- Health Benefits of Bagels (2023, webmd.com)
- Is the keto diet good for you? (2023, medicalnewstoday.com)
- Keto Bagels – No Cheese! (2023, jenniferbanz.com)
- KETO CINNAMON SUGAR (FREE) BAGELS (2019, peaceloveandlowcarb.com)
- What are refined carbohydrates? (2020, medicalnewstoday.com)
- Whole grains and public health (2016, ncbi.nlm.nih.gov)