For many people, bagels are the ultimate comfort food: warm, chewy, and perfect with cream cheese or as a breakfast sandwich. But a traditional wheat bagel contains 45–60 grams of carbohydrates, which can quickly kick you out of ketosis.
That’s where bagels for keto come in. By swapping out high-carb flour for almond flour, coconut flour, or fathead dough made from mozzarella and cream cheese, you can still enjoy the taste and texture of bagels without the carb overload.
Whether you’re on a strict keto diet, exploring low carb bagels for weight management, or simply want a healthier breakfast alternative, this guide covers everything: from homemade keto bagel recipes to store-bought keto bagels and detailed nutrition breakdowns.
- Bagel vs Donut – The Classic Debate
- What is an Everything bagel? Why is it popular in the US
- Bagel vs Bread: Key Differences
What Are Bagels for Keto?
Keto bagels are low-carb versions of the traditional bagel, designed to fit within the carb restrictions of a ketogenic lifestyle. Unlike regular bagels made from refined wheat flour, these alternatives use low carb flours like almond or coconut, paired with cheese or eggs to provide structure and chewiness.
On average, a regular bagel has 50g+ net carbs, making it unsuitable for keto. In contrast, a keto-friendly bagel often contains between 1–7g net carbs depending on the recipe or brand. By focusing on high fiber flours and sugar-free ingredients, keto bagels allow you to enjoy your favorite breakfast while staying in ketosis.
Quick tip: Always check net carbs (total carbs − fiber − sugar alcohols) rather than total carbs when tracking keto bagels.
Common Types of Keto Bagels
1. Fathead Dough Keto Bagels
The most popular version is made with fathead dough a blend of almond flour, shredded mozzarella, cream cheese, and eggs.
- Pros: Chewy, dense texture similar to traditional bagels.
- Cons: Slightly cheesy flavor, may feel heavy if overeaten.
2. Almond Flour vs Coconut Flour Bagels
Another common variation uses almond flour or coconut flour as the base.
- Almond flour bagels: Dense, chewy, high in fat and fiber.
- Coconut flour bagels: Lighter, slightly drier, more absorbent (you’ll need extra eggs and moisture).
3. 2-Ingredient Keto Bagels (Greek Yogurt + Almond Flour)
Perfect for busy mornings, this recipe combines almond flour and Greek yogurt for a quick dough.
- Pros: Easy, only 2 ingredients, done in under 30 minutes.
- Cons: Less chewy than fathead dough.
4. Cottage Cheese High-Protein Bagels
This trendy option blends cottage cheese with almond flour or oats for a protein-packed, fluffy bagel.
- Pros: High protein, great for meal prep.
- Cons: Texture is more bread-like than traditional bagels.
5. Store-Bought Keto Bagels & Bagel Thins
Not into baking? Several brands now offer ready-to-eat keto bagels. Popular names include ThinSlim Foods, Thomas Keto Bagel Thins, and Costco keto bagels.
- Pros: Convenient, consistent macros, available online.
- Cons: Pricier than homemade, ingredients may include additives.
Keto Bagels: Nutrition & Macros
When it comes to keto, macros are everything. Let’s compare:
- Traditional bagel (plain, medium size):
~280 calories, 55g carbs, 9g protein, 1g fiber. - Fathead keto bagel (homemade):
~250 calories, 6g net carbs, 12g protein, 3g fiber. - Almond flour bagel:
~200 calories, 4g net carbs, 8g protein, 5g fiber. - Store-bought keto bagel thins (Thomas, ThinSlim):
~100–120 calories, 2–3g net carbs, 7–9g protein.
Key takeaway: With the right recipe, you can enjoy a low carb breakfast bagel that fits into your daily keto macros.
Top Keto Bagel Recipes
Recipe 1: Fathead Dough Everything Keto Bagels
Ingredients:
- 2 cups shredded mozzarella cheese
- 2 tbsp cream cheese
- 1 ½ cups almond flour
- 2 large eggs
- 1 tbsp baking powder
- Everything bagel seasoning
Instructions:
- Melt mozzarella and cream cheese together.
- Mix in almond flour, baking powder, and eggs until dough forms.
- Shape into bagels using parchment paper.
- Sprinkle with everything bagel seasoning.
- Bake at 375°F (190°C) for 15–18 minutes.
Macros (per bagel): ~250 calories, 12g protein, 6g net carbs.
Recipe 2: Quick 2-Ingredient Keto Bagels
Ingredients:
- 1 cup almond flour
- 1 cup plain Greek yogurt
Instructions:
- Mix almond flour and Greek yogurt until dough forms.
- Shape into bagels, top with sesame or poppy seeds.
- Bake at 350°F (175°C) for 20 minutes.
Macros (per bagel): ~150 calories, 9g protein, 4g net carbs.
Recipe 3: Cottage Cheese High-Protein Keto Bagels
Ingredients:
- 1 cup cottage cheese
- 1 ½ cups almond flour
- 1 tsp baking powder
- 1 egg
Instructions:
- Blend cottage cheese until smooth.
- Mix with almond flour, baking powder, and egg.
- Shape dough into bagels and bake at 375°F (190°C) for 25 minutes.
Macros (per bagel): ~170 calories, 12g protein, 3g net carbs.
Calories in Bagel: How Many Are in Different Types of Bagels?
Keto Bagels vs Regular Bagels: Key Differences
1. Net Carbs
- Regular bagels average 45–55g of net carbs per serving, making them unsuitable for keto.
- Keto bagels often contain 3–7g of net carbs, depending on the recipe or brand.
- This drastic reduction comes from replacing wheat flour with almond flour, coconut flour, or flaxseed meal.
2. Ingredients
- Regular bagels: refined white flour, sugar, yeast, sometimes honey or malt.
- Keto bagels: almond flour, mozzarella cheese, eggs, psyllium husk, coconut flour.
3. Texture & Taste
- Traditional bagels: chewy, dense, with a glossy crust.
- Keto bagels: slightly more bread-like or cheesy, depending on the recipe, but still satisfying.
Best Homemade Keto Bagel Recipes
1. Fathead Dough Keto Bagels
- Made with mozzarella cheese, cream cheese, almond flour, and eggs.
- Classic recipe that produces chewy, golden-brown bagels.
- Easy to customize with everything bagel seasoning, sesame seeds, or cheddar cheese topping.
2. Almond Flour Bagels
- Uses almond flour and psyllium husk powder for extra fiber.
- Creates a more “bread-like” crumb.
- Perfect for those who prefer a lighter texture.
3. Coconut Flour Keto Bagels
- Lower in calories than almond flour versions.
- Absorbs more liquid, so requires extra eggs or cheese.
- Suitable for people with nut allergies.
4. Dairy-Free Keto Bagels
- Uses coconut cream or vegan cheese substitutes.
- Great for people with lactose intolerance.
5. Egg-Free Keto Bagels
- Incorporates flax eggs or chia eggs.
- Higher in fiber, still maintains a chewy texture.
Pro Tip: Always bake extra and freeze keto bagels for quick breakfasts.
Best Store-Bought Keto Bagels
Not everyone has time to bake. Luckily, several brands offer ready-made keto-friendly bagels:
1. ThinSlim Foods Keto Bagels
- Net carbs: 0–1g per bagel.
- High in fiber, chewy texture.
- Available in plain, cinnamon, and everything bagel flavors.
2. Enlightened Keto Bagels
- 5–6g net carbs per serving.
- Rich flavor, good for toasting.
3. L’Oven Fresh Keto Bagels (Aldi)
- Affordable and widely available.
- Net carbs: 2g per serving.
4. Great Low Carb Bread Company Bagels
- Variety of flavors: onion, pumpernickel, sesame.
- Net carbs: around 2–3g.
How to Eat Keto Bagels: Serving Ideas
1. Classic Keto Breakfast Bagel
Toasted keto bagel with cream cheese and smoked salmon.
2. Keto Bagel Sandwich
Fill with bacon, eggs, and avocado for a filling breakfast.
3. Pizza Bagels (Low-Carb)
Top with sugar-free marinara sauce, mozzarella cheese, and pepperoni.
4. Sweet Keto Bagel
- Spread with sugar-free peanut butter or almond butter.
- Add a sprinkle of cinnamon.
5. Keto Bagel with Veggies
Top with cucumber slices, sprouts, or avocado for a refreshing snack.
How Long Do Bagels Last? The Ultimate Guide to Bagel Shelf Life, Storage & Freshness
Keto Bagel Nutrition Facts (Per Serving, Approximate)
- Calories: 150–250
- Net Carbs: 3–7g
- Protein: 8–15g
- Fat: 10–18g
- Fiber: 4–8g
Health Benefits:
- High in protein → supports muscle maintenance.
- High in fiber → aids digestion and helps you stay full longer.
- Low-carb → keeps you in ketosis.
FAQs About Bagels for Keto
1. Are bagels keto-friendly?
Traditional bagels are not keto-friendly, but keto bagels made with almond flour or coconut flour are.
2. How many carbs are in keto bagels?
Most keto bagels contain 3–7g net carbs per serving, compared to 45–55g in regular bagels.
3. Can you buy keto bagels at the store?
Yes. Popular brands include ThinSlim Foods, Aldi’s L’Oven Fresh, and Great Low Carb Bread Company.
4. Do keto bagels taste like regular bagels?
They are slightly different in texture (more cheesy or bread-like) but still delicious and satisfying.
5. Can I freeze keto bagels?
Yes. Store in an airtight container or freezer bag for up to 3 months.
6. What are the best toppings for keto bagels?
- Savory: cream cheese, lox, bacon, avocado.
- Sweet: sugar-free peanut butter, cinnamon, or keto chocolate spread.
7. Are keto bagels gluten-free?
Most are gluten-free if made with almond flour or coconut flour, but always check labels.
Conclusion
Bagels no longer need to be off-limits on a keto diet. With homemade keto bagel recipes and store-bought low-carb options, you can enjoy the same comfort food without breaking ketosis.
