Easy Low Carb Keto High Protein Everything Bagels
This Easy Low Carb, Sugar Free Keto High Protein Everything Bagels are Gluten Free, Keto, made in under 30 minutes and perfect for anyone on a low carb diet, ketogenic diet or looking to increase your daily protein! These are also almond flour free made with simple ingredients!
You Can Enjoy a Bagel and Still Lose Weight (Even in Midlife)
I’ve got some news for you, friends — you can enjoy a bagel and still lose weight, even in midlife. Yes, really.
This low carb everything bagel recipe has been on my blog since 2015, and it’s still one of my most-loved recipes because it proves something I’ve been teaching for years: it’s not about cutting foods out forever — it’s about making smarter versions that actually work for your body.
Each bagel has about 134 calories and just 1.6 grams of net carbs, making it a fantastic option if you’re following a keto diet, low carb lifestyle, or my Midlife Macro Method™ approach.
And unlike many store-bought “keto bagels” filled with fillers and questionable ingredients, these are made with simple, real ingredients like coconut flour, flaxseed, sour cream, eggs, and everything bagel seasoning.
If you’re new around here, welcome. If you’ve been with me for years, you already know this truth:
Sugar and refined carbs are the real problem — not fat.
The real issue is the combo of sugar + refined carbs + fat, especially in ultra-processed foods. That combination wrecks blood sugar, appetite control, and hormones — particularly for women in perimenopause and menopause.
Fat itself has gotten a bad rap for decades, and yes, some of my recipes are intentionally higher in fat. That’s not a mistake — it’s strategic.
I shared the very real struggles I’ve had, you can read about them here. While it hasn’t been easy as far as what I’ve wanted to accomplish, it has been a learning experience. All the ways I know my body has changed and how to do things a bit differently to see results I want to see.
Here are some of my higher fat recipes; Pumpkin Cheesecake Mousse, Apple Cream Cheese Muffins, Cauliflower Breadsticks!
How My Body (and My Approach) Has Changed Over the Years
I’ve shared openly about my struggles over the years, and if you’ve followed my journey, you know this hasn’t been linear or easy.
I started sharing my sugar-free journey over 14 years ago in 2011, and the way I ate back then looks very different from how I eat today. The principles are the same, but my body has changed — especially in midlife — and my strategy had to change too.
After having my third child about 20 years ago, weight loss became harder, but it was still doable. As long as I tracked my food and stayed disciplined, I could lose weight. Back then, I could even enjoy small amounts of whole wheat flour, honey, or natural sweeteners without major issues.
Then came blogging full-time.
You know the drill…
“Just a bite to test.”
“One more taste for texture.”
“It’s my job, right?”
Those little bites add up.
The weight didn’t really creep up until I started writing my cookbook. It happened slowly and sneakily — a pound here, another pound there — until suddenly I was 10 pounds heavier by the time summer rolled around.
I truly believed I could just exercise it off.
Wrong.
Did. Not. Budge.
For months, I did everything I thought I should be doing — exercising more, eating “healthy,” staying busy — and nothing worked. If you’re in midlife and nodding your head right now, you know exactly how discouraging that feels.
What Midlife Taught Me About Food, Fat, and Satisfaction
As I’ve gotten older — and through years of recipe testing, coaching women, and paying attention to my own body — I’ve learned a lot.
First, gluten is no longer something my body tolerates, which is why you’ll notice my recipes are now entirely gluten-free. That wasn’t a trend decision — it was a health decision.
Second, I learned that satisfaction matters more than restriction.
What actually keeps me full, energized, and stable is:
- Healthy fats like extra virgin olive oil, avocado oil, coconut oil
- Adequate protein
- Low carb, whole-food ingredients that don’t spike blood sugar
This is exactly why my approach evolved into what I now teach as the Midlife Macro Method™ — a strategy that emphasizes higher protein, moderate fat, and controlled carbs, instead of the very high-fat keto approach that stopped working for me in midlife.
So yes — many of my recipes still include fat, but now they’re balanced with protein and purpose, not excess.
Why You Don’t Have to Give Up Bread (Yes, Even Bagels)
One thing I want you to hear loud and clear:
You do NOT have to avoid bread forever when you make it low carb and blood-sugar friendly.
This keto bagel recipe is a perfect example.
These bagels are NOT made using a fathead dough base which often uses almond flour, mozzarella cheese, cream cheese, eggs, baking powder, and everything bagel seasoning.
BUT these still bake up with a chewy texture, hold their shape beautifully, and store well in an airtight container for the week — making them perfect for meal prep.
I’ve tested this recipe every which way:
- Swapping sour cream for heavy cream (too soft)
- More flaxseed meal, less coconut flour (not great flavor)
- More coconut flour, less protein (wrong texture)
This version is the best balance of taste, texture, and satisfaction I’ve found.
Will it taste like a white flour, sugar-laden bakery bagel?
No — and it’s not meant to.
But for a low carb bagel recipe that supports midlife weight loss, stable energy, and fullness, these absolutely deliver.
The Perfect High-Protein, Low Carb Breakfast
Slice one of these bagels, toast it, add a little butter, and top it with:
- A fried or scrambled egg
- Some bacon or sausage
And you’ve got a high-protein, low carb breakfast that keeps you full for hours — without blood sugar crashes or cravings.
These bagels make 12 per batch, which makes them ideal for busy weeks, breakfast sandwiches, or even bagel bites.
Low carb doesn’t mean deprived.
Healthy fats don’t need to be feared.
And midlife doesn’t mean you’re broken — it means your body needs a smarter strategy.
This recipe has stood the test of time for a reason.
Here are some other recipes you might like:
Here’s the link to the donut pan I purchased for the recipe.
Easy Low Carb Keto High Protein Everything Bagels
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 protein powder or 2- 1/4 scoops (86grams)
Seasoning Topping
- 1 teaspoon dried parsley
- 1 teaspoon dried oregano
- 1 teaspoon dried minced onion
- 1/2 teaspoon garlic powder
- 1/2 teaspoon dried basil
- 1/2 teaspoon sea salt
Instructions
- Preheat oven to 350 degrees.
- In a stand mixer with the paddle attachment add the eggs and sour cream and blend until combined well.
- In a large mixing bowl whisk the flaxseed, salt, baking powder, coconut flour and protein powder together.
- Slowly pour the dry ingredients into the wet in the stand mixer until incorporated.
- In a small bowl whisk the seasonings together for the topping. Set aside.
- Grease two 6 capacity doughnut pans liberally.
- Sprinkle about 1/4 teaspoon of the seasonings directly into each section.
- Pour batter evenly into each.
- Evenly sprinkle the rest of the seasoning mixture onto the batter of each bagel.
- Bake bagels for 25 minutes until golden brown.
- Cool slightly then remove from pan. Keep refrigerated until ready to toast and serve with your favorite toppings, or make a breakfast sandwich with a fried egg, and bacon!
Video
Notes
Nutrition
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.
Protein powder? Like can I use whey protein isolate?
That’s exactly what I use, it’s linked right to amazon in the ingredients.
can you use something else besides flaxseed?
I don’t have a donut pan. What can I use instead? Thanks
I form a round roll and use my fingers to create a center hole. (The finished bagel has a small center hole, which I like better than a donut shape anyway.)
Ok, so here’s the story: I came across this recipe, thought I’d try it since I’ve been craving bagels. I thought I had all the ingredients until I had already cracked the eggs and started mixing up everything when I found out I didn’t have sour cream. All my sour cream bowls were filled with tomato, ranch dressing, etc. So I googled what to sub for sour cream. Luckily I had buttermilk which was one of the suggestions. I only made half the recipe, so this recipe made 6 in my donut silicon pan. (If using the silicon pan, be sure to put it on a cookie sheet BEFORE filling the cavities. Thank goodness I thought to do that.) Just took them out of the oven, they look delicious. Immediately sliced one and stuck it in the air fryer to crisp up for some butter. OH MY!!!! They are delicious!!!! No, they’re not chewy like bagels, but oh so delicious. I will be eating these with SF jelly, then I’ll try with melted cheese, then as a sandwich….oh the possibilities. THANK YOU SO MUCH FOR THIS RECIPE.
What am I missing here? You state to place a teaspoon of the seasoning mix in each section, but when I add up the seasoning ingredients, it only comes to 4 1/2 teaspoons total. There are supposed to be 12 bagels. How does this all work out? Please clarify, as I really want to make these! Thank you!
Thanks for mentioning, it was a typo, should be 1/4 tsp.
I have a quick question regarding the amount of protein powder. The recipe states “1 cup protein powder – 2 1/4 scoops”, so is the amount 1 cup protein powder + 2 1/4 scoops? If not, what is the actual amount of protein powder.
It’s 1 cup or 2 1/4 scoops.
I’ve made these as bagels, but this afternoon I made them in muffin top pans! I halved the recipe and subbed unflavored egg white protein powder for the whey. I got 12 halves, so 6 perfect buns! Topped some with everything seasoning, some with rosemary, and left a couple plain. Cut the bake time to about 14 mins. Perfect! Love your recipes!
They turned out exactly as in your pictures… but I would consider them crumbly, like muffins and I was expecting a more bread like texture with a thicker skin. Didn’t toast up quite the same as bread. Am I doing this wrong? I’m willing to compromise a bit if I knew where to start. More salt or sugar sub?
Do they have an “EGG-y” texture..? I have tried to make other “bread” forms only to have them turn out eggy…
Just curious
My kids and I love them, I don’t feel they taste eggy.
Locall I can only get organic hemp protein powder, will that be OK
I think so.
what is the purpose of the flaxseed and could it be omitted?
Adding fiber and structure, makes it more tender than just using coconut flour. If you omit it you’ll need to replace with something else because it adds bulk to the recipe.
Thank you for the recipe!! They look great however, could i use greek yogurt in place of the sour cream, and add fresh blueberries instead of using the seasonings?
I think that would work.
Apologies if this question has been asked, but is there a substitute for flax seed? I’m allergic.I don’t eat any seeds, actually. Almond flour is no help as I am allergic to it, too. Thank you!
Oh I’m so sorry but I have not subbed out the flaxseed. Maybe psyllium husk?
Hi, what can i use in place of the protein powder. I’m seeing a lot of recipes these days using it. I live in turkeky and it is not available. Plz any advice, thx
Hi can you clarify the serving size? Is the nutrition info listed per bagel (top & bottom) or just 1 half.
So excited to try these.
Thanks!
The serving sizes on my recipes were messed up by my new recipe plug in so I need to fix all manually. If the bagels are made in the donut pan, the serving is for one full bagel.
Hi,
I just bought your book and part of your FB group. Love the recipes.
Question on this one: Can I substitute coconut flour with almond flour? Also instead of unflavored protein powder, can I use flavor like pumpkin spice?
Coconut flour and almond can be used in the same amount because coconut requires more eggs and liquid. About 1/4 cup coconut is equal to 1 cup almond if that helps. If you want to change the unflavored protein powder to a flavored protein powder that would work.
I made these today using silicon donut pans. Oops! Spilled all over when I picked them up, lol. Cleaned up, put on a baking sheet then into the oven. They were saved! Very good tasting. I think I’ll try a cinnamon bagel next time. Maybe add a bit of sweetener with a cinnamon swirl? Has anyone tried this?
I am excited to get to use my donut pan! I love growing fresh herbs to cook with. This recipe looks and sounds delicious! Thank you for sharing it.
This looks amazing, I habe casein unflavored or egg white protein unflavored, which would you think work?
Brenda, u really are the best recipe giver, I know. Ur Website inspires me everytime I look on it. Thank you! I tried your bagles, but without the protein powder. I used more sour cream and whipped egg white. So, I didn’t need baking powder 🙂
Greetings from Germany
xxx
Great to know that it worked without the protein powder, thank you!
Can physilium husk be substituted for the flaxseed
Probably but I’ve not tested that so not sure how on much you’d use to replace flax.