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.
Need help meal planning? My weekly Midlife Macro Meal Plans are available each week using all my recipes for low-carb meals, and snacks.
If you’re following a classic keto diet, this meal plan works for both low carb, midlife and classic keto approaches, sent directly to your inbox. Easy meals each night of the week! Shopping list is done for you! Want a sample plan?
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.
Can you use regular muffin pans instead of donut pan?
I guess so but they won’t look like a bagel, a muffinn top or whoopie pie pan.
what could you use instead of a donut pan? I really don’t want to buy another pan. Would a muffin top pan work?
Yes that would work.
First off I wanted to say I’ve made so many of your recipes and love them all! Do you think brown rice flour would work in place of the protein powder? I am gluten, dairy and sugar free. I know i could use the dairy free sour cream but wasn’t sure what to try in place of the protein powder? Thank you! Can’t wait to try these!
Wow! Your Bagels look so good! Will try it someday! I always love Bagels but not the calories! Now that I have learnt about your sugar-free low carb everything bagel, I can love it all over again! Thank you for sharing!
I freaking love these. I’m not a fan of regular bagels, I don’t care for the texture. So these are right up my alley. I love the name of them too. Very cute.
I can’t believe you made these in a donut pan! I don’t use mine that often and I’m so glad I have another use for them.
These look fantastic. I love all the additional protein from the powder and all those herbs on top! YUM! I can’t wait to try your recipe, Brenda. I’m pinning and printing this one.
I’m so with you on the healthy fats! Fat is good for you if it’s the right kind! These bagels look great too!
These look great and making bagels in a donut pan is kind of brilliant!
Weight has a way of creeping up on you, especially after 30. Sigh… I gained a whopping 20 lbs in one year and it’s been so difficult to lose. I may give your health coach and these bagels a try. They look delicious!!
Everything bagels are my favorite, these look awesome!
What flavor was the protein you used. I have vanilla, but it’s kind of sweet. Is that right?
Mine was vanilla too, not problem, didn’t taste the vanilla flavor at all.
How many calories and protein grams are in the powder you use? There are so many variations out there.
Funny how the weight has a habit of creeping up again when you’re not paying attention, huh? I totally need to change up my habits to shake off that pesky 10 lbs I’ve gained over the last year, but I’m not sure I’m ready to give up my beloved bagels just yet. At least I know where to find a low-carb alternative if I ever change my mind, though!
Oh man. Bagels are my weakness. I’d eat these every day!
I know how it is with extra weight slowly creeping up on you! Especially with the holidays. I love bagels – I could live on them! I bet these would be awesome turned into breakfast sandwiches.
You can do this!!!
These bagels look perfect!
It’s so interesting to me how ‘diets’ have changed over the years…the wisdom used to be no or low-fats without regard to good or bad fats or how different people react to carbs, gluten, etc. For sure, there is no one-approach fits all – especially as we get older. And food blogging certainly doesn’t help sometimes with the weight gain! Congrats for getting on track for what works for your body – and these bagels look amazing!
Whaaaat? Low carb bagel?!? I’m jumping in the kitchen, stat!! They look amaaaaze!
I absolutely have to try these bagels! The ones at the store are always so big (and a gazillion calories). These ones are the perfect size for breakfast or as part of my lunch.
These look delicious Brenda! My question for you would be how well do these freeze? It’s just myself and my husband now so we don’t need all twelve at once.
You could definitely freeze them and then thaw the night before your want them for breakfast. Or just cut my recipe in half and make only 6 and keep refrigerated.
This looks great.. quick question.. if i don’t want to use protein powder, what can i substitute it with? Is agar agar or gelatine acceptable for substitute?
The protein powder is my substitution for using flour. I can’t say whether gelatin or agar agar would work as I haven’t tried either.
I just made these using almond flour in place of the protein powder. It worked beautifully. I also added a bit of xanthum gum to see if that would make them more ‘chewy’. Didn’t find that it did so when I make them next time I’ll add more (used 1 tsp and halved the recipe).
thanks for sharing!
Brenda my question is I have a blood clotting disorder and I’m on Coumadin. I did some research and found that I shouldn’t use protein powder because of the Arginine that’s in it could you tell me what the carbs would be if I replaced it with almond flour?
I’m sorry you would need to try adding the ingredients into something like myfitnesspal.com
you might try psyllium (powdered) I like the texture they give and it gives more of the gluten effect. It adds more fiber as well..just a thought
These look delicious! However, I was wondering if I can make these without eggs and ‘veganize’ it at all?
xx
I’m really not sure, but if you try it let me know how it goes!
they sure look good
will these taste good plain w/o the seasonings?
I’m thinking they would be ok, kind of plain but if you like that.
Hey Brenda, this recipe sounds awesome and I can’t wait to try it. However, I have a question: where do you find a 12 capacity doughnut pan? All the 12 capacity pans I see online are for mini doughnuts and yours appear to be normal, full size bagels from your pictures. So excited to make these and happy new year to you!
Ah!! Thanks for catching that! i used 2, 6 capacity regular doughnut pans. They were by Wilton and I found them at Michaels I think. You can find them online as well.
can you use a muffin top pan instead thank you
Sure!