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.
Mary Holbrook
Can you use regular muffin pans instead of donut pan?
Brenda
I guess so but they won't look like a bagel, a muffinn top or whoopie pie pan.
Arlene
what could you use instead of a donut pan? I really don't want to buy another pan. Would a muffin top pan work?
Brenda
Yes that would work.
Shaunna
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!
Doreen Hong
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!
Kim Beaulieu
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.
Nutmeg Nanny
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.
Renee - Kudos Kitchen
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.
Susan
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!
Lauren @ Healthy Delicious
These look great and making bagels in a donut pan is kind of brilliant!
Angela {Mind Over Batter}
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!!
Heather | girlichef
Everything bagels are my favorite, these look awesome!
Jenn
What flavor was the protein you used. I have vanilla, but it's kind of sweet. Is that right?
Brenda
Mine was vanilla too, not problem, didn't taste the vanilla flavor at all.
Wanda
How many calories and protein grams are in the powder you use? There are so many variations out there.
Isabelle @ Crumb
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!
Kim (Feed Me, Seymour)
Oh man. Bagels are my weakness. I'd eat these every day!
Ashley @ Wishes & Dishes
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.
Stephanie @ Back for Seconds
You can do this!!!
These bagels look perfect!
Martha @ A Family Feast
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!
Kate @ Diethood
Whaaaat? Low carb bagel?!? I'm jumping in the kitchen, stat!! They look amaaaaze!
Cookin Canuck
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.
April
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.
Brenda
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.
zahra
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?
Brenda
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.
Polly Moyer
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).
Brenda
thanks for sharing!
Pamela Maertens
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?
Brenda
I'm sorry you would need to try adding the ingredients into something like myfitnesspal.com
Barbara Loeding
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
Charmaine @ Not Another Model Blog
These look delicious! However, I was wondering if I can make these without eggs and 'veganize' it at all?
xx
Brenda
I'm really not sure, but if you try it let me know how it goes!
The Food Hunter
they sure look good
Bonnie
will these taste good plain w/o the seasonings?
Brenda
I'm thinking they would be ok, kind of plain but if you like that.
Rachel C
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!
Brenda
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.
Johanne Kojoian
can you use a muffin top pan instead thank you
Brenda
Sure!