Keto Bagel
Say goodbye to missing out on your morning favorites with this delicious Keto Bagel recipe. If you have been searching for a satisfying low-carb alternative that doesn’t compromise on texture, these gluten-free bagels are the perfect solution. Made with nutrient-dense coconut flour and psyllium fiber, they offer a crisp exterior and soft interior without the grains. Packed with seeds and protein, this is the ultimate healthy breakfast choice to fuel your day without the carb crash.
Bagels are always a satisfying choice. Not your average bagel, this recipe will definitely help you with a healthy and tasty start to your day.
Ingredients
- 5 cup (2.8 oz / 80 g) hemp hearts
- 25 cup (0.9 oz / 25 g) psyllium fibre
- 6 large egg whites, organic (approx. 6.7 oz / 190 g)
- 0 cup (4.0 oz / 112 g) coconut flour
- 5 cup (2.6 oz / 75 g) sesame seed kernels
- 5 cup (2.3 oz / 65 g) pumpkin seeds
- 0 tbsp (0.5 oz / 14 g) baking powder
- 0 tsp (0.2 oz / 6 g) Celtic sea salt
- 0 cup (8.5 oz / 240 g) boiling water
Instructions
- Preheat your oven to 350°F (177°C).
- In a large mixing bowl, combine the 5 cup of hemp hearts, 0.25 cup of psyllium fibre, 1.0 cup of coconut flour, 0.5 cup of pumpkin seeds, 1.0 tbsp of baking powder, and 1.0 tsp of Celtic sea salt. (Do not add the sesame seeds yet; save them for the topping).
- In a separate blender, blend the 6 egg whites until you achieve a foamy consistency.
- Pour the foamy egg whites into the bowl of dry ingredients and mix well until smooth.
- Add 0 cup of boiling water to the mixture and continue stirring until a smooth, firm dough forms.
- Line a cookie sheet with parchment paper.
- Divide the dough into 6 balls of roughly equal size.
- Using your finger, poke a hole in the center of each ball and press the dough onto the cookie sheet to form a bagel shape.
- Sprinkle the 5 cup of sesame seed kernels evenly over the tops of the bagels.
- Bake in the preheated oven for 55 minutes at 350°F (177°C).
Nutritional Information (Per Bagel)
Calories: 305 kcal Total Fat: 20g Total Carbohydrates: 14g Dietary Fiber: 9g Net Carbs: 5g Protein: 17g
Nutritional Information (Full Batch of 6)
Calories: 1,830 kcal Total Fat: 120g Total Carbohydrates: 84g Dietary Fiber: 54g Net Carbs: 30g Protein: 102g
Key Macro Notes:
- High Fiber: Due to the psyllium husk, coconut flour, and seeds, these bagels are very high in fiber, which keeps the Net Carb count (Total Carbs minus Fiber) very low at just 5g, making them perfect for strict Keto.
- Protein Rich: With 17g of protein per bagel, these are much more satiating than a standard wheat bagel.
Frequently Asked Questions
Can I substitute almond flour for the coconut flour in this recipe? No, it is not recommended. Coconut flour is extremely absorbent and behaves very differently from almond flour. To achieve the correct dough consistency without changing the liquid ratios entirely, it is best to stick to the coconut flour listed in the ingredients.
Why does the recipe use psyllium fiber? Psyllium fiber (or psyllium husk) acts as a binder in gluten-free and keto baking. It mimics the function of gluten, giving the bagels their chewy texture and holding the dough together so it doesn’t crumble.
Can I use whole eggs instead of egg whites? This recipe specifically calls for organic egg whites to ensure the bagels are light and fluffy. Using whole eggs adds extra fat and weight, which may result in a denser, flatter bagel.
How do I store keto bagels? These bagels keep best in an airtight container in the refrigerator for up to 5 days. If you want to keep them longer, slice them in half and freeze them in a sealed bag for up to 3 months. To eat, simply pop them directly into the toaster.
Why did my bagels turn a slightly purple color? Don’t worry, they are safe to eat! Some brands of psyllium husk powder react with heat and liquid, causing a purple tint. To avoid this in the future, look for psyllium husk specifically labeled as “blond” or white.
Are these bagels dairy-free? Yes. Unlike “Fathead” dough which relies on melted mozzarella and cream cheese, this specific recipe uses coconut flour, seeds, and egg whites, making it naturally dairy-free.
