This keto bagel recipe brings back the chewy, golden bagel without a grain in sight — hemp hearts, coconut flour, psyllium fibre, and whipped egg whites do all the structural work. Each of the six bagels lands at about 5 g net carbs with 17 g protein, so breakfast sandwiches are officially back. The sesame-crusted tops bake up fragrant and firm in under an hour.
If there is one thing I genuinely grieved when I switched to a low-carb lifestyle, it was my Sunday morning bakery ritual. There is just something about that chewy, comforting texture of bread that is so hard to replicate! But after plenty of messy kitchen experiments, I have finally cracked the code with this Keto Bagel recipe. They have that perfect golden crust and soft interior you crave, all without the grains—trust me, your breakfast routine is about to get a whole lot better.
Ingredients
• 0.5 cup / 2.8 oz / 80 g Hemp Hearts
• 0.25 cup / 0.9 oz / 25 g Psyllium Fibre (Psyllium Husk Powder)
• 6 large / approx. 6.7 oz / 190 g Egg Whites, Organic
• 1.0 cup / 4.0 oz / 112 g Coconut Flour
• 0.5 cup / 2.6 oz / 75 g Sesame Seed Kernels (for topping)
• 0.5 cup / 2.3 oz / 65 g Pumpkin Seeds
• 1.0 tbsp / 0.5 oz / 14 g Baking Powder
• 1.0 tsp / 0.2 oz / 6 g Celtic Sea Salt
• 1.0 cup / 8.5 oz / 240 g Boiling Water
Instructions
1. Preheat your oven to 350°F / 177°C and ensure your rack is in the center position.
2. In a large mixing bowl, whisk together 0.5 cup / 80 g (2.82 oz) hemp hearts, 0.25 cup / 25 g (0.88 oz) psyllium fibre, 1.0 cup / 112 g (4 oz) coconut flour, 0.5 cup / 65 g (2.29 oz) pumpkin seeds, 1.0 tbsp / 14 g (0.49 oz) baking powder, and 1.0 tsp / 6 g (0.21 oz) Celtic sea salt until uniformly combined. Set the sesame seeds aside for the topping.
3. In a separate blender or using a hand mixer, blend the 6 large egg whites / 190 g (6.7 oz) on high speed until they achieve a bubbly, foamy consistency.
4. Pour the foamy egg whites into the bowl of dry and mix well with a spatula until the texture is smooth and incorporated.
5. Pour 1.0 cup / 240 g (8.5 oz) of boiling water directly into the mixture and stir immediately until the dough swells and forms a firm, cohesive ball.
6. Line a large cookie sheet or baking tray with parchment paper.
7. Divide the dough into 6 balls of roughly equal size, approx. 3.5 oz / 100 g each.
8. Form the bagels by poking a hole in the center of each ball with your finger, then gently shaping the dough on the cookie sheet to form a classic bagel ring.
9. Sprinkle the 0.5 cup / 75 g (2.65 oz) of sesame seed kernels evenly over the tops of the bagels, pressing them down lightly so they adhere.
10. Bake in the preheated oven at 350°F / 177°C for 55 minutes until the bagels are golden brown and firm to the touch.
Nutritional Information
• (Per Bagel)
• Calories: 305 kcal
• Total Fat: 20g
• Total Carbohydrates: 14g (0.49 oz)
• Dietary Fiber: 9g
• Net Carbs: 5g (0.18 oz)
• Protein: 17g
Pro Tips
• Chef’s
• Weigh Your : Coconut flour is incredibly absorbent. For the most consistent results, use a digital kitchen scale to weigh the flour (112g / 4 oz) and psyllium (25g / 0.88 oz).
• Boiling Water is Non-Negotiable: The extreme heat (212°F/100°C) is required to activate the psyllium husk instantly, creating the gel structure that mimics gluten.
• Don’t Over-Beat the Egg Whites: You want the egg whites foamy and aerated, but not stiff peaks like a meringue. Soft, bubbly foam is the goal.
• Let Them Cool Completely: Keto baked goods continue to set as they cool. Cutting them while hot may result in a gummy texture. Let them rest on a wire rack before slicing.
FAQ
Q: Why are my keto bagels gummy inside
A: A gummy texture usually occurs if the bagels are sliced before they have cooled completely. It is crucial to let them rest on a wire rack after baking, as keto baked goods continue to set as they cool, which ensures the perfect soft interior.
Q: Do I have to use boiling water for this recipe
A: Yes, using boiling water is a non-negotiable step. The high temperature is essential to instantly activate the psyllium husk powder, which creates the gel-like structure needed for the perfect chewy bagel texture.
Q: Can I substitute the coconut flour or psyllium husk
A: This recipe is specifically formulated for the high absorbency of coconut flour and the gelling properties of psyllium husk. For the most consistent and successful results, it is not recommended to substitute these key ingredients.
Q: How many net carbs are in one bagel
A: Each bagel contains 14g (0.49 oz) of total carbohydrates and 9g (0.32 oz) of dietary fiber, resulting in 5g (0.18 oz) of net carbs per bagel.
Pro Tips
- Pour boiling water directly into the dry mix and stir immediately — the extreme heat activates the psyllium husk instantly, building the gel structure that stands in for gluten.
- Weigh the coconut flour (112 g) and psyllium fibre (25 g) on a digital scale instead of using cups. Coconut flour is so absorbent that volume measures swing the dough's texture wildly.
- Beat the egg whites only to a soft, bubbly foam — not stiff meringue peaks. Over-beaten whites dry out the crumb instead of lightening it.
- Cool the baked bagels completely on a wire rack before slicing. Keto dough is gummy while hot and firms up as it rests.
- Slice the cooled bagels before freezing them; they'll go straight from the freezer to the toaster without any thawing.
Frequently Asked Questions
Are these bagels actually keto?
Each of the 6 bagels has about 5 g net carbs (14 g total, 9 g fiber) and 17 g protein. The dough uses coconut flour, hemp hearts, and psyllium instead of wheat.
Can I freeze the bagels?
Yes — cool them fully, slice them, and freeze in a single layer before bagging. Toast slices straight from frozen whenever a craving hits.
Why does the dough need boiling water?
The 212°F / 100°C heat activates the psyllium husk on contact, creating the gel that mimics gluten's chew. Lukewarm water leaves the dough crumbly and dense.
Can I skip or change the sesame topping?
The sesame is only a topping, so leaving it off changes nothing structural. Press extra pumpkin seeds from the dough mix on top instead if you want the same seeded crust without sesame.
Recipe card below.
More Recipes You’ll Love
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- Keto Smoked Salmon Rolls (No Rice)
Keto Bagel Recipe
Ingredients
Method
- Preheat your oven to 350°F / 177°C and ensure your rack is in the center position.
- In a large mixing bowl, whisk together 0. 5 cup / 80 g (2.82 oz) hemp hearts, 0. 25 cup / 25 g (0.88 oz) psyllium fibre, 1. 0 cup / 112 g (4 oz) coconut flour, 0. 5 cup / 65 g (2.29 oz) pumpkin seeds, 1. 0 tbsp / 14 g (0.49 oz) baking powder, and 1. 0 tsp / 6 g (0.21 oz) Celtic sea salt until uniformly combined.
- Set the sesame seeds aside for the topping.
- In a separate blender or using a hand mixer, blend the 6 large egg whites / 190 g (6.7 oz) on high speed until they achieve a bubbly, foamy consistency.
- Pour the foamy egg whites into the bowl of dry and mix well with a spatula until the texture is smooth and incorporated.
- Pour 1. 0 cup / 240 g (8.5 oz) of boiling water directly into the mixture and stir immediately until the dough swells and forms a firm, cohesive ball.
- Line a large cookie sheet or baking tray with parchment paper.
- Divide the dough into 6 balls of roughly equal size, approx. 3. 5 oz / 100 g each.
- Form the bagels by poking a hole in the center of each ball with your finger, then gently shaping the dough on the cookie sheet to form a classic bagel ring.
- Sprinkle the 0. 5 cup / 75 g (2.65 oz) of sesame seed kernels evenly over the tops of the bagels, pressing them down lightly so they adhere.
- Bake in the preheated oven at 350°F / 177°C for 55 minutes until the bagels are golden brown and firm to the touch.
- Boiling Water is Non-Negotiable: The extreme heat (212°F/100°C) is required to activate the psyllium husk instantly, creating the gel structure that mimics gluten.
- Don't Over-Beat the Egg Whites: You want the egg whites foamy and aerated, but not stiff peaks like a meringue. Soft, bubbly foam is the goal.
- Let Them Cool Completely: Keto baked goods continue to set as they cool.
- Cutting them while hot may result in a gummy texture.
- Let them rest on a wire rack before slicing.
