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The Best Keto Bagels

The Best Keto Bagels

These are seriously the Best Keto Bagels you'll ever make! They toast and taste like real bagels. They are high in protein and fiber and will keep you full for hours! They are also only 5 NET carbs each! That's crazy considering one regular bagel can contain up to 50g of carbs!  

Disclaimer: this recipe contains affiliate links. If you choose to purchase an item through one of these links, I may receive a small commission. This does NOT affect your purchase in any way!  the best low carb bagels

These Keto Bagels Contain No Cheese, Instead These Bagels Contain Yeast and Vital Wheat Gluten

 I didn't want this bread to have to include mozzarella. As much as I love fat head dough, I think it gets old after a while and it really cannot be EVERYTHING (I'm also talking to you cauliflower). So with that in mind, I went on an adventure of trying multiple different low carb flours to create soft keto bagels with YEAST and VITAL WHEAT GLUTEN.

Yeast and Vital Wheat Gluten are the key to making this recipe awesome. You need them, no if ands or buts. LOL. They really cannot be replaced.  

This is because yeast allows our keto bagels to rise like traditional bagels and gives it a lighter final product unlike the fat head dough recipe. 

healthy bagel recipe

Then vital wheat gluten, is the bread and butter of this recipe (pun intended). Vital wheat gluten is probably one of the coolest low carb ingredients out there and it's often misunderstood or mistaken for being “not keto friendly” because of “gluten” in the name. Gluten is actually a protein extracted from wheat that's just that, a PROTEIN.

It's very low carb with only 16g of carbs per cup (that's similar to most low carb flour blends!) Most anyone on a ketogenic diet can consume vital wheat gluten just fine. The only exception of course is if you have a gluten allergy, are celiac or gluten intolerant. That's when you'll want to avoid it! For this I'd recommend looking into Maria's bread recipe over at Maria Mind Body Health. If you want to read my full write-up on vital wheat gluten, you can check-out the article here.

Anyways, back to this recipe… 

low carb protein bagels recipe

Keto Bagels With No Almond Flour!

Now another thing unique about this keto bagel recipe is that these bagels are made with no almond flour making these nut-free. 

CRAZY RIGHT. Almost all low carb recipes on keto you'll find this ingredient But the issue with  almond flour in keto bagels and keto bread recipes in general, is that these ingredients are heavier in fat content and tend to weigh down our bread dough and prevent us from forming as many nice long gluten strands. 
 
keto bagel recipe

I do admit, adding some almond flour to bread can sometimes be good if you know the right quantity because it does add a nice flavour but in general you don't really need it to create keto bread items.

So with that in mind, we now know this keto dinner roll recipe is NUT FREE (Horray for all the followers always asking for almond flour free recipes, this one is for YOU! Though just a fair warning, if you are allergic strictly to peanuts, try lupin flour first with some caution as it is from the legume family.)

But then what do we use instead of almond flour in these keto bagels?

the best keto bagels

Vital Wheat Gluten, Lupin Flour, Oat Fiber and Coconut Flour

As we discussed earlier, this recipe contains vital wheat gluten! My favourite little ingredient. The vital wheat gluten is what allows these keto dinner rolls to rise and have structure and gives them the texture of REAL bread, minus all of the carbs white flour normally adds. 

It's used in the largest quantity compared to all other ingredients as it acts as the base for our low carb bagels.

low carb bagels

Then we have lupin flour! Lupin flour is so cool. It's more of a recent discovery of mine but many ketoers have been using it for ages in bread recipes. It's technically a legume flour but is extremely low carb, high protein and high fiber. This video here gives a fantastic explanation to what it is and the best lupin flour to buy (I'll also link the brand I like below). 

Lupin flour provides additional protein to our bagels to help them brown slightly, it also provides bulk to the bread, while maintaining the gluten structure the vital wheat gluten creates. It's best when used in a smaller quantity with other ingredients.

keto low carb bagels

We also have oat fiberOat fiber is an ingredient I use in many pastry and bread recipes. It's super high in fiber and low in calories. Another way to add bulk to bread recipes without increasing the calories too much! It's also lower in fat, which contradictory to typical keto ingredients, is a good thing for bread-making and can allow us to add our own fat in the correct amounts. 

Finally, we have coconut flour in a very small quantity. This is simply to help thicken our dough slightly without adding many extra calories! 

This brings me to the fats in this recipe!

low carb high protein bagels

Oil And Egg

The only real sources of fat in these keto bagels are oil and egg. I've found this to work best. 

The egg adds some lift and softness to the bagels as it breaks down some of the thick gluten strands, while the oil works similarly. 

Allulose Sweetener, Xanthan Gum, Baking Powder, SUGAR* and Salt

Finally we've gotten to our last ingredients in our keto dinner rolls.

I'm going to go ahead and talk about sugar first because again, I think that's where I'll get the most questions. 

Sugar is important because it's NECESSARY for the yeast to activate and allow the bread to rise. You don't need to worry about this affecting the final nutritional facts of your bread rolls as this sugar is consumed by the yeast. 

Next we have our allulose. This a great sweetener for breads because it's not a STRONG sweetness. I find powdered sweeteners work best for breads products. We add sweetener to counteract the bitterness of vital wheat gluten and lupin flour. Additionally, traditional bagels have sugar added anyways as they are typically just a hint sweeter than traditional bread!

toasted low carb bagels

Xanthan gum in this recipe also plays an important roll similar to vital wheat gluten. Though it's used in much smaller quantities, this guy packs a punch. Xanthan gum helps to thicken your batter and creates strands similar to gluten! It's often used in gluten free baking for all kinds of recipes. 

Then we have baking powder. Baking powder in all honesty is our back-up plan. If the yeast does not fully activate or we don't get a perfect rise (which, I actually haven't found to be the case yet!) baking powder can still cause these dinner rolls to puff up in the oven!

OKAY. THAT WAS A LOT. Please don't hate me for the long intro, LOL. I felt it necessary to explain these bagels as a LOT of thought went into them and there is a reason for each little ingredient!

Let's move on to the actual keto bagels recipe now and the preparation process!

keto cream cheese bagels

Ingredients In Low Carb Bagels (Read above for a more detailed breakdown of each ingredient)

vital wheat gluten bagels keto

Tools I Used To Make Keto Bagels

  • Low Carb Substitution Guide – This is totally optional but if you like my recipes, I now have a $5 guide available with all of the substitutions I use to create every recipe on my site. You can use this to convert old traditional recipes and create new keto recipes! You can purchase it here and/or read more if you are interested. I appreciate your support so much guys!
  • Nutritional Food Scale – AKA my best friend. This little buddy has been with me for over 4 years and never fails. Perfect measurements and only needs the batteries replaced maybe once a year!
  • Mixing Bowls
  • Whisk or Fork
  • Spatula
  • Oil or Butter – for greasing
  • Microwave – to place dough to rise – optional
  • Kitchen Aid Stand Mixer – I didn't use one, but you can. Just be sure to only knead the dough for 3-5min to not over-do it.
  • Baking Sheet 
  • Parchment Paper
  • Large Pot

best yeast bagels

Tips For Making The Best Keto Bagels

  • **NOTE** when placing these in the boiling water, they may start to come apart. This is OK, just be sure to gently flip them and only do 30s per side. They will be solid after baking. 
  • This recipe also seems to work without oat fiber if you have the other ingredients. Simply use 3/4 cup of water rather than 1 cup.
  • Make sure all of your wet ingredients are at room temperature ahead of time (except of course the water). 
  • This  keto yeast dough should be kneaded for 5-10min but if you are unsure, knead it a few minutes longer, it won't hurt it! To tell if it's kneaded enough, see if it springs back when you gently poke it with a finger. Does it feel very elastic? It's probably done!
  • Try to let this dough rise somewhere lukewarm. My favourite is to heat a glass of water in the microwave for about 1 min, remove it. Then place the bowl with the bread covered inside and shut the microwave door to keep the heat in. 
  • These would be really tasty with parmesan or cheddar cheese melted on top! 
  • This dough SHOULD need the full 1 cup of water but if you find it needs more or less, you can adjust as needed. The dough should be soft and pliable like plato and only stick to your hands a bit. If you accidentally put too much water, flour a surface with vital wheat gluten and roll the dough in it until you've gotten it back to the consistency previously mentioned.
  • If you find your dough isn't getting quite smooth enough, try adding a little bit of oil while kneading, sometimes this can help.
  • This recipe makes 6 large keto bagels. These are very filling!
  • You can also use coconut oil for this recipe if you prefer.
  • You can store these bagels at room temperature for up to 3 days in a ziplock after they are fully cooled (you can try longer but they won't stay quite as fresh).
  • You can also freeze these in a ziplock (I recommend double bagging if you can) and then remove and microwave for 20-30s wrapped in a just barely damp paper towel or let them come to room temperature on their own, then slice and toast!

 

the best keto bagelsHow To Store Keto Bagels

  • You can store these keto bagels at room temperature for up to 3 days in a ziplock after they are fully cooled (you can try longer but they won't stay quite as fresh).
  • You can also freeze these in a ziplock (I recommend double bagging if you can) and then remove and microwave for 20-30s wrapped in a just barely damp paper towel or let them come to room temperature on their own! Then slice and toast.

the best keto bagelsThe Best Keto Bagels 

Serves: 6 bagels

Ingredients:

Bagels

  • 3/4 cup – 1 cup warm water 170g-250g (only as needed)
  • packet active dry yeast 15g or 0.5oz or ~1 tbsp
  • 1 tsp sugar (necessary for the yeast to activate!)
  • 1 1/4 cup vital wheat gluten 154g
  • 1/2 cup oat fiber 64g
  • 2 tbsp coconut flour 30g
  • 1 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/8 tsp pepper
  • 1/2 cup allulose, 80g
  • 2 tbsp baking powder
  • 1/2 tsp xanthan gum
  • 3/4 tsp salt 1 tsp if using unsalted butter
  • 2 1/2 tbsp oil
  • 1 egg whisked and at room temperature
  • 1/4 cup Sukrin Brown Syrup, 60g

Toppings

  • 2-3 tbsp chia seeds
  • 1/2 tsp onion flakes or onion powder
  • 1/2 tsp garlic powder
  • 1/2 tsp flakey or regular salt for topping

Directions:

  1. Fill a measuring cup or bowl with 3/4 cup warm water (warm to the touch but not TOO hot). Sprinkle the yeast and sugar on top of the water and set it aside.  yeast activated
  2. In another large mixing bowl, add your vital wheat gluten, oat fiber, lupin flour, coconut flour, allulose, baking powder, xanthan gum and salt. Whisk to combine, making sure there aren't any large clumps. vital wheat gluten oat fiber lupin
  3. Once your water/yeast/sugar mixture is frothy and bubbly and smells of beer (you know it's activated!) add it to the dry ingredients along with the whisked egg and oil and start stirring everything together using a spatula. Add an extra 1/4 cup of warm water only if/as needed.
  4. Once the dough starts to become hard to stir, use your hands to knead most of the flour into the dough. keto bagel dough
  5. Continue to knead the dough for another 5-8min (you can do this in the bowl or on a greased and vital wheat gluten floured clean surface) or until everything is fully incorporated, the dough feels elastic and when a finger is pressed into it gently, it slowly springs back. If you are unsure if it's kneaded enough, knead for another 2-3min! It won't hurt it. (Also see my tips section for the consistency you want your dough and how to achieve it if your dough is too wet or too dry). keto bagel dough keto dough ball
  6. After you are done kneading the dough, place it into a large greased bowl and cover it with saran wrap. Place it somewhere relatively warm to rise for 1 hour or until doubled in size. (See my tips for where I find mine rises best).keto bagel dough rising
  7. Once your dough has doubled in size, punch it down, then remove it from the bowl onto a greased surface.
  8. Cut the dough into even pieces or pull off portions of dough to create your keto bagels. I like to roll a ball shape then sort of pull the dough back over itself and pinch the rougher looking part at the bottom to smooth out the tops of the rolls. (Don't worry if they aren't perfect, they are going to rise again anyways!). cut pieces of keto bread doughketo balls of dough
  9. Now take a ball of dough and use your index finger and thumb to press a whole through the center of the ball, then slowly stretch it bigger. You want it slightly bigger than how you want the center of the final baked bagel. Repeat this process for all of the bagels. keto yeast bagel dough
  10. Now we can place the shaped bagels onto a parchment-lined pan spaced slightly apart with enough room to rise. Cover them with saran wrap. 
  11. Allow the bagels to rise for another 30min. Meanwhile, bring a large pot of water to boil and pre-heat your oven to 400*F (375*F if your oven is like mine and tends to burn the bottom of things easily!). 
  12. If your oven heats more-so from the top-down, lower the oven rack to one of the lowest settings. If yours is like mine and tends to burn things more easily from the bottom, place your oven rack on one of the highest settings.
  13. Unwrap the keto bagels. Once your water is almost boiling, add the sukrin brown syrup and give the water a quick stir. Once everything is boiling, gently drop a bagel into the water. keto bagel boiling
  14. Let the bagel cook for 30s on one side, then flip very gently to the other side using two spoons or a large slotted spoon. After another 30s flip the bagel back onto the parchment-lined baking sheet (I like to flip it onto the pan with the original, prettier side up!) Repeat this process for each bagel. 
  15. Mix the toppings together in a small bowl and generously sprinkle the top of each bagel. boiled low carb bagels
  16. Bake the bagels for ~25min at 400*F or 25min at 375*F,  just until lightly browned on top. Let the bagels cool, then slice, toast and serve with butter and/or cream cheese! We love ours with garlic and herb cream cheese! high protein bagel recipeyeast keto bagelslow carb yeast bagelslow carb bagels toasted keto bagels vital wheat gluten bagels

Nutrition

1 bagel (1/6th of recipe): 203 calories | 8g fat | 5g NET carbs | 24.7g protein | 12.8g fiber
keto bagel recipe
Print Recipe
4.34 from 3 votes

The Best Keto Bagels 

Prep Time30 mins
Cook Time20 mins
Rising Time1 hr 30 mins
Total Time2 hrs 20 mins
Course: Breakfast, lunch
Keyword: keto bagels, keto breakfast, low carb bagels
Servings: 6 bagels

Ingredients

Bagels

Toppings

  • 2-3 tbsp chia seeds
  • 1/2 tsp onion flakes or onion powder
  • 1/2 tsp garlic powder
  • 1/2 tsp flakey or regular salt for topping

Instructions

  • Fill a measuring cup or bowl with 3/4 cup warm water (warm to the touch but not TOO hot). Sprinkle the yeast and sugar on top of the water and set it aside.
  • In another large mixing bowl, add your vital wheat gluten, oat fiber, lupin flour, coconut flour, allulose, baking powder, xanthan gum and salt. Whisk to combine, making sure there aren't any large clumps.
  • Once your water/yeast/sugar mixture is frothy and bubbly and smells of beer (you know it's activated!) add it to the dry ingredients along with the whisked egg and oil and start stirring everything together using a spatula. Add an extra 1/4 cup of warm water only if/as needed.
  • Once the dough starts to become hard to stir, use your hands to knead most of the flour into the dough.
  • Continue to knead the dough for another 5-8min (you can do this in the bowl or on a greased and vital wheat gluten floured clean surface) or until everything is fully incorporated, the dough feels elastic and when a finger is pressed into it gently, it slowly springs back. If you are unsure if it's kneaded enough, knead for another 2-3min! It won't hurt it. (Also see my tips section for the consistency you want your dough and how to achieve it if your dough is too wet or too dry).
  • After you are done kneading the dough, place it into a large greased bowl and cover it with saran wrap. Place it somewhere relatively warm to rise for 1 hour or until doubled in size. (See my tips for where I find mine rises best).
  • Once your dough has doubled in size, punch it down, then remove it from the bowl onto a greased surface.
  • Cut the dough into even pieces or pull off portions of dough to create your keto bagels. I like to roll a ball shape then sort of pull the dough back over itself and pinch the rougher looking part at the bottom to smooth out the tops of the rolls. (Don't worry if they aren't perfect, they are going to rise again anyways!).
  • Now take a ball of dough and use your index finger and thumb to press a whole through the center of the ball, then slowly stretch it bigger. You want it slightly bigger than how you want the center of the final baked bagel. Repeat this process for all of the bagels.
  • Now we can place the shaped bagels onto a parchment-lined pan spaced slightly apart with enough room to rise. Cover them with saran wrap.
  • Allow the bagels to rise for another 30min. Meanwhile, bring a large pot of water to boil and pre-heat your oven to 400*F (375*F if your oven is like mine and tends to burn the bottom of things easily!).
  • If your oven heats more-so from the top-down, lower the oven rack to one of the lowest settings. If yours is like mine and tends to burn things more easily from the bottom, place your oven rack on one of the highest settings.
  • Unwrap the keto bagels. Once your water is almost boiling, add the sukrin brown syrup and give the water a quick stir. Once everything is boiling, gently drop a bagel into the water.
  • Let the bagel cook for 30s on one side, then flip very gently to the other side using two spoons or a large slotted spoon. After another 30s flip the bagel back onto the parchment-lined baking sheet (I like to flip it onto the pan with the original, prettier side up!) Repeat this process for each bagel.
  • Mix the toppings together in a small bowl and generously sprinkle the top of each bagel.
  • Bake the bagels for ~25min at 400*F or 25min at 375*F,  just until lightly browned on top. Let the bagels cool, then slice, toast and serve with butter and/or cream cheese! We love ours with garlic and herb cream cheese!

Notes

Ingredients Links:

Tips For Making The Best Keto Bagels

  • Make sure all of your wet ingredients are at room temperature ahead of time (except of course the water). 
  • This  keto yeast dough should be kneaded for 5-10min but if you are unsure, knead it a few minutes longer, it won't hurt it! To tell if it's kneaded enough, see if it springs back when you gently poke it with a finger. Does it feel very elastic? It's probably done!
  • Try to let this dough rise somewhere lukewarm. My favourite is to heat a glass of water in the microwave for about 1 min, remove it. Then place the bowl with the bread covered inside and shut the microwave door to keep the heat in. 
  • These would be really tasty with parmesan or cheddar cheese melted on top! 
  • This dough SHOULD need the full 1 cup of water but if you find it needs more or less, you can adjust as needed. The dough should be soft and pliable like plato and only stick to your hands a bit. If you accidentally put too much water, flour a surface with vital wheat gluten and roll the dough in it until you've gotten it back to the consistency previously mentioned.
  • If you find your dough isn't getting quite smooth enough, try adding a little bit of oil while kneading, sometimes this can help.
  • This recipe makes 6 large keto bagels. These are very filling!
  • You can also use coconut oil for this recipe if you prefer.
  • You can store these bagels at room temperature for up to 3 days in a ziplock after they are fully cooled (you can try longer but they won't stay quite as fresh).
  • You can also freeze these in a ziplock (I recommend double bagging if you can) and then remove and microwave for 20-30s wrapped in a just barely damp paper towel or let them come to room temperature on their own, then slice and toast!
  • You can store these keto bagels at room temperature for up to 3 days in a ziplock after they are fully cooled (you can try longer but they won't stay quite as fresh).
  • You can also freeze these in a ziplock (I recommend double bagging if you can) and then remove and microwave for 20-30s wrapped in a just barely damp paper towel or let them come to room temperature on their own! Then slice and toast.

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