These Low-Carb Everything Bagels Will Be Your New Best Friend for Breakfast
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Back up…keto bagels? Meaning, a low carb version of the breakfast staple? You bet. The Openfit nutrition team has figured out how to make a bagel that isn’t loaded with excess carbohydrates, and it’s also way lower in saturated fats than many of the other keto bagel recipes you might find online or in the stores.
Keep reading to get the shockingly simple recipe for Keto Everything Bagels, plus a few store bought options to satisfy your morning cravings.
Wait, remind me what keto is again?
The keto diet was originally developed as a possible attempt to help control some of the symptoms associated with neurological diseases. But today, the diet is popular because people believe it can help them drop pounds — and fast.
How’s this work? By severely restricting carbohydrates, which is the main source of energy used by our bodies, you force your body into ketosis. This is a state where the body uses fat for fuel instead of carbs. But going on a strict keto diet definitely has its drawbacks, and can be nearly impossible to stick since it’s so restrictive. A true keto diet, which will promote ”ketosis,’ requires you to eliminate entire food groups – many of which may be staples in your otherwise healthy diet.
Low carb recipe ideas
While going all-out with a keto diet probably isn’t the best option, you can dial back the intensity by simply following a lower-carb meal plan. Reducing your carb intake slightly is believed to help promote healthy weight loss, and since it is less restrictive, you are more likely to stick with it.
That’s where our low carb everything bagel recipe comes in handy. Instead of reaching for a regular everything bagel that can run up to 49 grams of carbs, our recipe only has 8 grams of carbs. This allows you to enjoy a satisfying breakfast while conserving your carbohydrate allowance for the rest of the day’s meals and snacks.
Recipe For Keto Everything Bagels
Our keto everything bagel recipe isn’t like the typical bagel you get from the coffee shop. To cut down on some of the carbs, we swap out some of the ingredients for lower-carb alternatives, like almond flower, cauliflower rice, and coconut flour. This makes it slightly less fluffy than your traditional bagel, but the taste is still there.
Another common ingredient in keto bagels is cheese — often cream cheese. While this may taste delectable, it can run the saturated fat content up pretty high. To avoid that in our recipe, we use just enough white cheddar cheese to help bind the ingredients together, keeping the saturated fat count at 4 grams.
Follow the step-by-step instructions to make your own, homemade, low-carb everything bagels!
Low-Carb Everything Bagels
- 5 cups fresh cauliflower rice firmly packed
- ⅓ cup almond flour or almond meal
- ⅓ cup coconut flour
- 2 Tbsp. nutritional yeast
- ¾ tsp. garlic powder
- ¼ tsp. sea salt or Himalayan salt
- 2 large eggs lightly whisked
- 4 oz. aged white cheddar cheese finely grated (approx. 1 cup firmly packed)
- 1 Tbsp. Everything Bagel Spice homemade (see below) or store-bought
Everything Bagel Spice
- 1 tsp. onion flakes
- ¾ tsp. sesame seeds
- ¾ tsp. poppy seeds
- ¼ tsp. caraway seeds
- ¼ tsp. flaked sea salt or coarse sea salt
Preheat oven to 400°F. Line two baking sheets with parchment paper.
Put half the cauliflower rice into a nut-milk bag, clean dish towel or cheesecloth. Twist and squeeze out as much liquid from the cauliflower as possible. Transfer cauliflower to a large bowl. Repeat with the remaining cauliflower.
To the bowl, add almond flour, coconut flour, nutritional yeast, granulated powder and salt. Stir to mix. Add eggs and mix thoroughly until the mixture comes together. Fold in grated cheese.
To form a bagel, firmly pack a ½ cup measuring cup with dough. Turn the dough onto the baking sheet. Use your hands to shape the dough into a disk 3” in diameter and 1 1/2” thick. The dough will be delicate, so use your fingers to continue to shape and smooth the dough until it resembles a rounded bagel. Repeat until you have 8 bagels.
If making homemade Everything Bagel Spice, combine onion flakes, sesame seeds, poppy seeds, caraway seeds and flaked sea salt (or coarse sea salt) in a small bowl. Stir to mix. Alternatively, substitute for 1 tablespoon of a store-bought equivalent.
Sprinkle the tops of the bagels with Everything Bagel Spice. Bake for 40-45 minutes until they are golden brown and slightly firm to the touch. Allow to cool on the pan at least 10 minutes before transferring to a cooling rack to cool completely.
- To ensure the cheddar cheese gets evenly distributed throughout the bagel batter, grate the cheese on the smaller holes of your box grater.
- Flaked sea salt comes in large, thin crunchy flakes. “Maldon” branded flaked sea salt tends to be the most widely available. This is why flaked sea salt is sometimes referred to as “Maldon Salt”. If your regular grocer doesn’t carry it, try a specialty grocery store (like Whole Foods) or order online.
- The Nutrition Facts box below provides estimated nutritional information for this recipe.
1 ½ Fats
Store-Bought Keto Bagel Options
No time to whip up your own batch of keto everything bagels? You’re in luck: More and more grocers are now offering up pre-made low-carb bagels that will fit into a low carb diet.
1. ThinSlim Foods Love-the-Taste Low Carb Bagels
At only 50 calories and 1 net carb per 1/2 of a bagel, ThinSlim Foods Love-the-Taste Low Carb Bagels are a low carb dieter’s dream. Even better: You’ll get 7 grams of protein per serving, too. The only downside? They can be a bit expensive for even the most generous grocery budgets. Buy at Walmart.
2. Low Carb Everything Bagels
Moist, fresh, dense, and filling. These are all words used by fans to describe Low Carb Everything Bagels, a keto bagel brand that packs 2 net carbs in each half-bagel serving. These sugar-free creations also feature 13.5 grams of fiber and 17.6 grams of protein. Buy on Amazon.
3. Great Low Carb Bread Co. Everything Bagels
You’ll definitely be tempted to eat every one of the Great Low Carb Bread Co. Multigrain Bagels when you get them. But if you don’t? You’ll want to freeze them to keep these as fresh as possible. One bagel is 120 calories with 2 grams of net carbs and 14 grams of protein, meaning you can work them into any low-carb or keto diet without worry. Buy on Amazon.
Photography by Anguel Dimov, AB Creative