Low Carb Keto Cheddar Sausage Stuffed Bagels Recipe

Name: Low Carb Cheddar Sausage Stuffed Bagels
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Ingredients: 12 eggs; 1/3 cup sour cream; 1/4 cup Ground Flaxseed; 1/2 teaspoon sea salt; 1 teaspoon baking powder; 1/3 cup Coconut Flour; 1 cup whey protein powder; 1 cup shredded cheddar; 1 teaspoon Italian seasonings; 1 teaspoon garlic powder; 8 ounces sweet Italian sausage (casings removed, cooked, crumbled)

ByBrenda Bennett April 9, 2026April 14, 2026

54 Comments

Jump to Recipe

These Low Carb Keto Cheddar Sausage Stuffed Bagels are a tasty and easy baked bagel that has no grains, no nuts, no gluten and is 100% perfection!

Keto Cheddar Sausage Stuffed Bagels

These low carb keto cheddar sausage stuffed bagels are the ultimate high-protein, grain-free breakfast that’s easy to make, perfect for meal prep, and satisfying for the whole family.

Made with simple ingredients like coconut flour, mozzarella cheese, Italian sausage, and whey protein, these bagel bites are fluffy, cheesy, and incredibly filling-all while staying low in net carbs, under 2 grams. All nutritional info is at the bottom of this page.

If you’re looking for a keto snack, meal prep breakfast, or air fryer-friendly bagel alternative, this recipe is one you’ll come back to again and again.

Why These Low Carb Bagels Work

When it comes to creating recipes that actually support weight loss in midlife, it’s not just about being low carb-it’s about being high protein, satisfying, and sustainable.

These bagel bites check all the boxes:

High protein for satiety and muscle support
Low carb to help manage cravings and blood sugar
Moderate fat (not overly high) for better fat loss in midlife
Easy to prep ahead for busy weeks

This is exactly how I approach recipes now through my Midlife Macro Method-not extreme keto, but a balanced, sustainable approach that actually works.

Perfect for Meal Prep and Busy Weeks

If you’re anything like me, you want meals that you can make once and enjoy multiple times.

My life is all about getting the most bang for my buck as far as time goes in the kitchen. I want to make it once, have a lot left over, to enjoy multiple times during the week. These bagels are the perfect thing to make ahead on the weekend and store in the fridge for the week ahead.

These cheddar sausage stuffed bagels are ideal for:

Meal prep breakfasts
Grab-and-go snacks
Feeding the whole family
A quick reheat option during the week

Make a batch on the weekend, store in the fridge, and reheat when needed. They hold up beautifully and save you from decision fatigue.

Healthy, easy, make ahead, low carb, satisfying! And if you too have someone in your family with a nut allergy, this is perfect for them. If you have someone who doesn’t like coconut like my youngest son, no problem, they will never even taste it!

Ingredients for Cheddar Sausage Stuffed Bagels

Eggs
Sour cream
Ground flaxseed
Sea salt
Baking powder
Coconut flour
Whey protein powder
Shredded cheddar cheese
Italian seasoning
Garlic powder
Italian sausage (casings removed, cooked and crumbled)

These ingredients create a fathead-style dough without almond flour, making this a great option for those needing a nut-free, gluten-free, low carb recipe.

Easy Swaps and Variations

This recipe is incredibly flexible depending on your preferences or dietary needs:

Protein swaps:

Ground turkey or chicken instead of pork sausage
Add cooked bacon for extra flavor

Dairy-free option:

Use dairy-free shredded cheese
Swap sour cream with coconut cream

Flavor variations:

Add bagel seasoning for a classic bagel flavor
Try onion powder or everything seasoning
Add jalapeños for heat

Midlife Macro Tips for This Recipe

This recipe is Midlife Macro Approved, meaning it fits into a fat-loss focused approach for women in perimenopause and menopause.

Here’s how to use it effectively:

Pair with a side of leafy greens or cruciferous vegetables
Add extra lean protein if needed to hit your daily goals
Keep fat moderate (this recipe already supports that balance)
Use as a meal prep breakfast to avoid skipping protein

Remember: protein is key for satiety, metabolism, and maintaining muscle as we age.

Air Fryer Option

Yes, you can make these in the air fryer.

Use silicone molds or a safe bowl
Cook at 325°F for about 12–15 minutes
Add cheese at the end and cook a few more minutes

This gives you a slightly crispier exterior while keeping the inside soft and cheesy.

Storage and Reheating

Store in the fridge up to 4 days
Freeze for longer storage
Reheat in microwave (30–60 seconds) or air fryer

These reheat beautifully and keep their texture.

New Here?

If you’re new to my content, here’s what you need to know:

I’ve been sharing sugar-free, low carb recipes since 2011, but my approach has evolved-especially for women in midlife.

What worked in our 20s and 30s doesn’t always work anymore.

That’s why I created my Midlife Macro Method, focusing on:

High protein
Moderate fat (not extreme keto)
Low carb for blood sugar balance
Sustainable fat loss without restriction

If you’re ready for more support:

My Midlife Macro Meal Plans take the guesswork out of what to eat
My coaching inside the Sugar Free Mom Tribe helps you stay consistent
My best selling book, The 30 Day Sugar Elimination Diet has helped thousands of people lose weight and my new book Good, Better, Best walks you through a realistic approach to long-term success.

You don’t need to be perfect—you just need a plan that works for your life.

Low Carb Keto Cheddar Sausage Stuffed Bagels

Print Recipe Pin Recipe Rate this Recipe

5 from 1 vote

Low Carb Cheddar Sausage Stuffed Bagels

Prep Time20

Cook Time25

Total Time45

Servings:

Calories: 203kcal

Author: Brenda Bennett | Sugar-Free Mom

Ingredients

12 eggs
1/3 cup sour cream
1/4 cup Ground Flaxseed
1/2 teaspoon sea salt
1 teaspoon baking powder
1/3 cup Coconut Flour
1 cup whey protein powder
1 cup shredded cheddar
1 teaspoon Italian seasonings
1 teaspoon garlic powder
8 ounces sweet Italian sausage casings removed, cooked, crumbled

Instructions

Preheat oven to 350 degrees F.
In a stand mixer blend the eggs and sour cream until combined.
Whisk the flax, salt, baking powder, coconut flour and protein powder together in a bowl.
Slowly pour dry mixture into wet in the mixer.
Combine cheddar cheese with Italian seasonings and garlic powder in a small bowl.
Stir in 1/2 of the cheddar cheese and seasoning mixture into the batter in the mixer.
Grease 2 donut pans with olive oil cooking spray.
Pour batter evenly into each.
Spoon 1/2 of the cooked sausage crumbles into the batter of each.
Sprinkle the rest of the cooked sausage crumbles over the top of each bagel .
Bake for 20 minutes.
Remove from oven and add the rest of the shredded cheese over each bagel.
Bake another 5 minutes.
Cool slightly then using a knife, loosen around the edges of each bagel and in the center.
Enjoy warm or refrigerate and reheat for 30 seconds to a minute in the microwave.

Notes

Net Carbs: 1.9 g

Midlife Macro Approved!

This recipe was first published in Jan 2016.

Nutrition

Tried this recipe?Mention @sugarfreemom and tag #sugarfreemom, I’d love to see your dish!

About Brenda

Brenda Bennett is a certified Nutritional Therapy Practitioner, certified Sugar Detox Coach, certified Keto Coach, and certified Life Coach. She has been Sugar Free & refined-carb free for 20 years and is the author of four cookbooks: Sugar-Free Mom, Naturally Keto, The 30-Day Sugar Elimination Diet, and her newest release, Good, Better, Best (2025). Her work focuses on helping women detox from sugar, eliminate cravings, balance blood sugar, and lose weight while enjoying delicious, nutrient-dense whole foods. Brenda is also the creator of the Midlife Macro™ Method and the weekly Midlife Macro Meal Plans™, designed specifically for women in perimenopause and menopause who want simple, high-protein, low-carb meals to support hormones, metabolism, and long-term health.She is the founder of the Sugar Free Fresh Start course and the Sugar Free Mom Tribe membership.