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.
pamela hutton
can you use something else besides flaxseed?
Janice
I don’t have a donut pan. What can I use instead? Thanks
Lynn
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.)
Carmen Banks
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.
Brenda Staples
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!
Brenda
Thanks for mentioning, it was a typo, should be 1/4 tsp.
Deidre Williams
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.
Brenda
It's 1 cup or 2 1/4 scoops.
Alicia
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!
Mike Richling
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?
Dave
Do they have an "EGG-y" texture..? I have tried to make other "bread" forms only to have them turn out eggy...
Just curious
Brenda
My kids and I love them, I don't feel they taste eggy.
steve
Locall I can only get organic hemp protein powder, will that be OK
Brenda
I think so.
Heidi Lynn Welchlin
what is the purpose of the flaxseed and could it be omitted?
Brenda
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.
Karla
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?
Brenda
I think that would work.
Kelley
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!
Brenda
Oh I'm so sorry but I have not subbed out the flaxseed. Maybe psyllium husk?
Jeanne
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
Mérida Miller
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!
Brenda
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.
Lavonna Nelson
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?
Brenda
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.
Elaine
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?
Carol Falk
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.
Lucy
This looks amazing, I habe casein unflavored or egg white protein unflavored, which would you think work?
Kate
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
Brenda
Great to know that it worked without the protein powder, thank you!
Louise
Can physilium husk be substituted for the flaxseed
Brenda
Probably but I've not tested that so not sure how on much you'd use to replace flax.