This Easy Low Carb, Sugar Free Everything Bagel is Gluten Free, Keto and Made in under 30 minutes!
I've got news for you friends. You can enjoy a bagel and still lose weight if you need to. Why? Because one bagel is only 134 calories and 1.6 grams of net carbs!!! Some of you might be new around here and aren't on the low carb band wagon yet. Others know exactly wheat I'm talking about. Sugar and Carbs are the problem, not fat. Carbs and Sugar AND fat are a bad combo, but fat itself has gotten a bad rap. And some of my recipes are FULL of FAT and that's not a bad thing!
Like my Pumpkin Cheesecake Mousse, Apple Cream Cheese Muffins, Cauliflower Breadsticks!
I shared my update on the last year, 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.
It might be the same body I've had all my life but things have changed. 13 years ago I started my sugar free journey and the way I ate then has changed a lot as well.
After I had my 3rd child 10 years ago, losing weight was harder. But I realized as long as I was disciplined in tracking my food I lost the weight. I was still able to enjoy whole wheat flour and some honey and other natural sweeteners on occasion without issues.
Then I started the blog about 5 years ago and got relaxed, eating more and more bites, to you know, test taste everything of course. That's what I do, it's my job, I mean, I have to, blah blah blah.
The weight didn't start creeping up on my until I started writing the cookbook. It took me until the summer to finish and with it came and an additional 10 pounds.
I was shocked, it happened so slowly. It was sneaky, just a pound or two each week, thought I could just take it off with exercise. Wrong! Did. Not. Budge. For months I did everything I knew I should do, nothing worked.
Discouraging is not even close to how I felt.
I started talking with a health coach who is a close friend, Michele, from many years ago. ( If you decide to chat with her, please let her know I sent you).
We uncovered so many underlying issues and it helped immensely. I had hope. We learned through the process of chatting once a week on the phone and trying different things that my body, at now the age of 43, is not the same as it was 10 years.
What worked for me 10 years ago, isn't working now.
I needed a new system. A new plan. A change to see change.
As I've gotten older and just through blogging, I changed so much as well. I've discovered what makes me feel better to eat and what I need to avoid. Through the process of self elimination, gluten products is something I can no longer have and that has been reflected in my recipes as well.
I've also learned what makes me feel satisfied is good fats, like coconut oil, extra virgin olive oil and avocados. You'll notice more of my recipes are not low in fat and that is on purpose friends! Good fats make you feel satisfied so you're not left feeling like you need more!
I want you to know, you don't have to avoid breads when you make them low carb!
One thing I've learned is that low carb and healthy fats make me feel better. Over the last few months and with this continued approach, I am feeling better than I've ever felt and satisfied.
Higher healthy fats in foods is not something to avoid but embrace!
I've made this recipe with many different changes and this is by far the best I know it can be. I've tried subbing the sour cream for heavy cream and they came out too soft. I tried more flaxseed and less coconut flour and they were not as tasty. I used more coconut flour and less protein powder and the texture wasn't right.
Now comparing this to a white flour and sugar bagel, they will never be like what you might be used to. BUT for a low carb healthy bagel these rock!
This bagel just needs some butter on it and an egg and you've got a fabulously healthy low carb breakfast that will keep you full and happy!
Here are some other recipes you might like:
This recipe was first published in January of 2015 and updated today with a video.
Here's the link to the donut pan I purchased for the recipe.
Sugar-Free Low Carb Everything Bagel
Ingredients
- 12 eggs
- ⅓ cup sour cream
- ¼ cup ground flaxseed
- ½ teaspoon sea salt
- 1 teaspoon baking powder
- ⅓ cup coconut flour 40grams
- 1 cup protein powder or 2- ¼ scoops (86grams)
Seasoning Topping
- 1 teaspoon dried parsley
- 1 teaspoon dried oregano
- 1 teaspoon dried minced onion
- ½ teaspoon garlic powder
- ½ teaspoon dried basil
- ½ teaspoon sea salt
Instructions
- Preheat oven to 350 degrees.
- In a stand mixer add the eggs and sour cream and blend until combined well.
- In a large 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 ¼ 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.
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 17 years and has written 2 cookbooks, Sugar-Free Mom, and Naturally Keto and her 3rd book The 30-Day Sugar Elimination Diet, is a four part program to help you detox from sugar, eliminate cravings, balance blood sugar and lose weight all while eating a delicious, nutrient dense whole foods. Meal plan offers two tracks to follow, low carb or keto. She is the founder of the Sugar Free Fresh Start course and Sugar Free Tribe weight loss membership. Learn more.
Bob Waldrop
Your comments say -- "I’ve tried subbing the sour cream for heavy cream and they came out too soft. "
But the recipe ingredients call for sour cream, not heavy cream.
Brenda
Right so exactly what I said, I swapped (subbed) the sour cream in the recipe with heavy cream just to see the difference and they were too soft, hence I stayed with the sour cream in the recipe and that is exactly what you should use.
Audrey
My donut pan is only a 9 capacity so I used the extra batter to make small pancakes that I intend to use as sandwich bread. This is the second time I've made your recipe and it's amazing! Thank you!
Brenda
thank you, great idea too!
Bonita
What is xyngular? Any subs for this
Danielle
Can I substitute whey protein powder with egg white protein powder? Wouldn't use the same amount, bc Maria Emmerich says to use half the amount of egg white protein powder compared to whey protein powder in her recipes. Thanks!!
Brenda
I've not tried subbing it, let me know if how it works for you.
Benjamin
Recently started low-carbing. Just made these in a muffin pan (made about 18 of them). My protein powder was vanilla flavored so I decided not to season the tops in a savory fashion. I am eating them with sausage right now, I approve! The smaller muffins are also a great way to have less carbs per (I figured with 18 muffins and the powder I used... each is between 1 & 2 carbs). Thanks for the recipe!
B
Jo
I tried your bagel recipe and sorry to say it didn't taste like a bagel and the consistency was nothing like a bagel. It was more cake like. It might be good as a donut. I'm gonna try to make it sweet and put a glaze on it and see how that turns out
Leigh
Hello Brenda,
Can I substitute any other protein powder for the whey protein; such as soy or rice protein, or even another gluten-free flour of any kind? I'm allergic to dairy. Thank you!
Brenda
I've not tried another sub for the whey protein but I would like to say yes, that would work. The whey protein powder acts like gluten would in baking. Please let me know if you do sub it and how it came out.
Lori Rogers
Hi! I'm new here - and new to the Sugar-Free Life (! yes, all caps, lol). Wish I'd done this years ago... But I do have a question - the link you share for the whey protein powder goes to one with vanilla flavor. Is that the one you use for this recipe? Just making sure because I want to stay true to the recipe. Can't wait to try these!
Brenda
I linked in the recipe to the one I use now.
Fran
Do you think that egg beaters will work instead of whole eggs? I am on weight watchers and 4 points a bagel is still more than I want to spend.☺️
Brenda
I think that would be ok.
Michelle
i made these this morning, yum!!! I did not have coconut flour so I used 3 tbsp of almond flour and 22g of tapioca flour in its place. I used 4 eggs, and 1 scoop vanilla protein powder. I halved the recipe. The bagels were amazing and flavourful! Only down fall was the thickness, would want them fluffier and fuller next batch. My batter was quite runny going into the donut pan. My halved recipe made 8 bagels. 81 cals. 4.1 fat 4.6 carb 7.8 protein.
Brenda
Thanks so sharing you adaptions!
Melissa
I've been looking for a low carb bagel recipe. These look great. Just wondering if you think it would work to use ground chia seeds instead of the flax? I have to limit my intake of flaxseeds. Too estrogenic. 🙁
Jessica
I cannot wait to try these! I've lost 55 lbs on low carb in less than a year and, with 20 more to lose, I am craving bagels!
I use Xyngular and have a vanilla protein powder. Is the protein powder you use vanilla or plain? Think it will work?
Brenda
Either protein powder will work although you may still taste the vanilla but otherwise it will still work.
Jessica
I made a blueberry version by leaving out the herbs and adding some frozen blueberries which had been thawed. No extra sweetener was necessary. We loved them! I cannot wait to try many other variations from your top-notch recipe.
Denise Rennie
Can you substitute the sour cream for Greek yogurt?
Brenda
yes that would be ok
Larina
Has anyone tried boiling the shaped dough then baking to finish as you would a traditional bagel? im after the texture of a real bagel...
Penny
I have been looking for some kind of bread alternative for some time, so I figured that I would give these a try. I didn't have any of the ingredients on hand, so I set out to buy everything. I figured that it would be no big loss if I didn't like it. Who can't use the extra coconut flour in their house?
I followed the recipe to a "T", using all of the exact ingredients that were listed. My conclusion...? I'm not sure what I think about these. First, the vanilla in the protein powder can be tasted which gives the "bagels" an oddly sweet taste. So they're not quite sweet enough to be a doughnut, but not savory enough to be considered a bagel. They're in this odd in-between place that made me have a tough time eating them. Something else that was strange was the act of trying to swallow them. I know that sounds weird, and it was! I am still struggling how to describe the texture. They weren't crumbly, yet they were very dry. They were also soft, so that wasn't the issue. I broke a piece off and put some butter on it, and it was still hard to chew and swallow. It felt like something really dry with a layer of butter... I cut another piece off, sliced it in half and toasted it in a pan with some butter, and added some sliced chicken breast and some herb and olive oil deli dressing. Same thing.
I am going to attempt to make them again some time this week, but do as another reader suggested and make it with almond flour. I feel like this recipe will be a win if it just didn't have that weird taste from the protein powder and a little bit of a different texture.
Brenda
Maybe you should purchase an unflavored protein powder.
Penny
I thought about that at first, but I read another comment where you mentioned that you used vanilla and weren't able to taste the flavor. I figured what the heck and gave it a shot. I have the almond flour on hand so I am going to give that a go first. If that doesn't work then I will try to find some unflavored protein powder. 🙂
Maddys mom
I only had vanilla protein powder so I skipped all the seasonings and sprinkled some Splenda brown sugar and cinnamon instead. They were delicious. Sweet instead of savory and awesome with cream cheese. Thank. You for the recipe.
Hannah J
Can I substitute wheat flour for the protein powder? We don't have issues with wheat, and I'd rather not buy something that we'd rarely use.
Hannah J
Or maybe flaxseed meal instead of the protein powder?
Brenda
Maybe try half flaxseed and half wheat flour.
Paige
These look great, but what doe the 2-1/4 mean under protein powder. Thanks
Brenda
It's 1 cup of protein powder OR 2 1/4 scoops using the scoop cup they provide in the protein powder.
Joanna
Looks amazing. But every time I try to bake bagels, they get stuck in the pan and disintegrate - even with copious buttering. Any suggestions?
Tanya
Just wondering what could be used in place of the sour cream - I am dairy free and was wondering if you could possibly suggest an alternative ? Thank you
Brenda
Why not try canned coconut cream? It's pretty thick and would work like sour cream I think.
Tanya
Ok great thanks for the option - will try this today 🙂 super excited !!
Viki
I tried these today. Only protein powder I had was chocolate mint. Figured that wouldn't blend well with oregano, so I subbed the powder for a half cup each of coconut flour and almond flour. And I only had 11 eggs and we had a snowstorm last night so trekking to the store would have been pointless so I added a half cup of water for the missing egg. They were a little dry but not bad overrall. I have a batch baking now with fresh grated cheddar on them. Thank you for sharing your recipe.
Brenda
what great modifications you made and so daring, not sure I would have wanted to sub so many things hoping it would work, good job!
Amallia @DesireToEat
oh wow yummy bagels, looks amazing delicious...:-)
Kelly
Could almond flour be used in the place of coconut flour?
Brenda
I wish I could tell you positively but I can't say for sure as I have not tried that substitution.
michelle
Made these today, they are great! Can't wait to try one with a fried egg on top in the morning, or maybe some avocado. YUMMMM!!!Thank you for sharing:)
Brenda
Thanks for coming back to share how you liked it!
Tanja Edwards
I just came across a recipe of yours on pinterest and then looked at your website and honestly, I feel like I just hit the jackpot! So many great recipes and helpful suggestions! My husband and I both had weight-loss surgery and I try to be vigilant about low-carb, high-protein but mainly low-sugar recipes in order for both of us to maintain our weightloss. I will be trying this bagel recipe in the next few days .. can't wait 🙂
Lynne Stevens
Is Whey Protein Concentrate (powder) the same thing you are talking about, or is it something different? I have Bob's Red Mill Whey Protein and I really hate to go out and buy yet another product. I use the whey protein in a pizza crust I make, so just wondering if this could be subbed for what you use? I'd really love to try these!
Brenda
That's the same, that will work.