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Low Carb/High Protein Bagels-GF/Nut Free

  • Writer: Keto Upgrade
    Keto Upgrade
  • Jun 13
  • 9 min read

Updated: Jun 23

I wanted as close to a real bagel as I could get without using gluten, nuts or a bunch of mozzarella and cream cheese. It took me over a month of constant testing until I finally got a great keto/low carb bagel with 16g of protein and only 1g net carbs!



I tried to keep this recipe as simple as possible since I figured out the soft pretzel dough with very little ingredients, I was hoping to just use that recipe to make a bagel but boy was that impossible! It took a lot of messing with the recipe but I finally got a recipe simpler than my pizza crust but a little more ingredients than my soft pretzel dough.


This dough was spun off others-

Soft Pretzel Recipe- https://youtu.be/kgjC09Dj7G8

Pizza Crust Dough Recipe- https://youtu.be/m71r2jjxBgg

Sweet Dinner Rolls Recipe- https://youtu.be/SB5DUwb5G60


The first part of this recipe is the liquid, just like a regular soft pretzel recipe I just used warm water, not above 110 degrees, to bloom the yeast. I've used active dry and rapid rise yeast and I've found there wasn't too much of a difference. To activate the yeast I use Inulin which is a fiber usually derived from artichokes. I haven't found any other keto sweetener that has worked to active the yeast. If you don't mind using maple syrup or honey you can use 1/2-1 tsp. instead of the inulin. To bloom the yeast I place in a warm area, often I turn on my dehydrator or oven to help warm it up.


I used just egg whites in the dough for the bagels mainly because I needed egg yolks to make the nice brown, shiny crust on the bagels and didn't want to crack additional eggs just for some egg yolks. But you only need 3 or the 4 yolks to brush all of the bagels so you can use a combination of whites and yolks to get the amount that you need for the batch of bagels if you want or just cook up the egg wash after for a bagel sandwich.


The kind of sweetener you use definitely impacts the outcome of the dough. I tried the dough with no sweetener and it did work, just didn't give the chewiness I wanted in the bagel. I choose Lakanto brand packable erythritol/monkfruit brown sugar substitute but any erythritol based packable brown sweetener should work. The packable brown sugar substitutes have added ingredient that I think helps with the chewiness of the outside of the bagel. If you choose one with allulose, it will cause it to be wet inside and more brown.


Next is melted salted butter. I always use salted butter but if you only have unsalted add an extra 1/4 tsp. salt to the dry ingredients. I have found you can usually swap out coconut oil for butter in most recipes. I did try using avocado oil in place of the butter and it worked but the dough was a little bit stickier and needed to add some bamboo fiber when I went to roll it out.


Next is the dry ingredients which I tested so many different ratios of things and this gives the best texture to the inside of the bagel. My problem with this recipe was the bagel being to wet and shrinking inside once sliced so I did have to adjust flours from my original dough. I use unflavored whey protein Isolate (Isopure) which is 0 net carbs per scoop and I have not been able to figure out a replacement for it without having to change the other "flour" ingredients in the recipe. I didn't use coconut flour in this recipe but you can replace some of the bamboo fiber with coconut if you want to but I don't think that will be any better with the coconut flour added but it won't hinder the dough much.


The xanthan gum and gelatin are both essential. You can try to use just one or the other, looking up the subbing ratios on google, but I have tried and found that it isn't exactly the same outcome. I feel like xanthan gum gives a slimy texture to the dough, for lack of a better descriptor, while gelatin thickens the dough and makes it stiff and chewy. I use Anthony's xanthan gum which is very strong compared to old brands I use to use so you may need more xanthan gum than is in the recipe. For the gelatin I use grass-fed beef gelatin which is stronger than unflavored knox pork gelatin, so you may need more if you use a different gelatin.


The last dry ingredient is the bamboo fiber, I used all bamboo fiber instead of the coconut flour and bamboo fiber mix. I have had luck replacing the bamboo fiber with oat fiber but the dough may be a little more sticky. To work with the dough I make sure to oil everything including my hands. If you made the dough correctly you should be able to shape it into smooth bagels, as long as you are oiled up. The dough should be able to form a pretty thick but still pliable dough ball.


With working with this dough in warmer weather, I realized that the temperature of everything matters to get the right workability of dough to shape nice bagels. Check out the video for all the tips and tricks explained- https://youtu.be/xALEmlM8hqc


Flatten Bring in all the edges Make sure they are stuck to form a ball


Flip over Roll Into a tight ball


Flatten and with an oiled finger slowly work a hole evenly in the middle



I did proof the bagels for 30 minutes with the kitchen between 85-100 degrees. I start off warming it up for the first 15 minutes with just the oven at 425 to let the dough stiffen a little bit then crank up the heat the last 15 minutes to really get some puff on the bagels. I do this by getting the water to a rolling boil somewhere near the trays of bagels. I boil them in just plain water for 30 seconds but feel free to try different things, there were a lot of different suggestions on online recipes for regular bagels. I don't suggest using any sweetener with allulose as that makes the bagel brown too much.


Not proofed Proofed
Not proofed Proofed

You can store the once baked on the counter for 2 days in a paper bag or in the fridge for 2 weeks. I suggest slicing and freezing separated on a tray the putting back together and placing in a ziplock freezer bag. They toast up great from frozen, I prefer to use broil in the oven or in a toaster oven instead of a pop up toaster as mine didn't toast them up evenly.


I tried several toppings but the only one I baked the entire time was poppy seeds, everything else I added after the bagels were completely cooked. The best I think was italian herb and cheese. But everything is also delicious.



Accuweight Scale - https://amzn.to/4jMvhSY

Etekcity Food Scale- https://amzn.to/3HEudTS

Bench Scraper- https://amzn.to/3cG9X5d

Restaurant 10 in Spatulas- https://amzn.to/3Tq1ALd

Nordic Ware Half Sheet Pans- https://amzn.to/3SZ7dzE

Cooling Racks - https://amzn.to/3St6u8T

Etekcity Infrared Thermometer - https://amzn.to/4f0Ujwg

Pyrex measuring cups - https://amzn.to/2QIcd0J


Anthony's Xanthan Gum -https://amzn.to/3VAmhWQ

Isopure Unflavored whey protein isolate- https://amzn.to/2Saz1q9

Lakanto Monkfruit/erythritol brown sweetener- https://amzn.to/4kHbt4Q

Now Beef Gelatin- https://amzn.to/4kFlVtl

Cheaper Per Ounce Now Beef Gelatin- https://amzn.to/4498hrI


All the Sweeteners I Buy on Amazon- https://amzn.to/40fnPcx

My Essential Keto "Flours" I use in recipes- https://amzn.to/4iVK5iR

Additional Baking Ingredients- https://amzn.to/4iY3JuI

Kitchen Equipment- https://amzn.to/3C6MNBv

Kitchen Utensils- https://amzn.to/4gGsYQL

Small Ware Kitchen Products- https://amzn.to/4a6WBIf


(These are affiliate links, which means you are supporting my family and channel when you purchase products using these links, thank you very much for your continued support of my channel, it means a lot to me!)



Keto Bagels


8 oz./1 Cup- Warm Water between 100-110 degrees

6 g/2 tsp.- Inulin (Alternatively 1 tsp. Honey or Maple Syrup)

10 g/1 Tbs.-. Active Dry or Rapid Rise Yeast

120g/1/2 Cup/4 Large Egg Whites

24g/2 Tbs. -1:1 Alternative Brown Erythritol Based Sweetener (packable)

112 g/4 oz./1 Stick- Salted Butter (melted) (add 1/4 tsp. more salt if using unsalted)

85 g/1 Cup +1 Tbs. (approximately) Packed Unflavored Whey Protein Isolate

100 g/1 & 1/2 Cups + 1 Tbs.- (packed) Bamboo Fiber (Oat Fiber creates less crisp crust)

14 g/1 Tbs. + 1 tsp.- Anthony's Xanthan Gum

30 g/3 Tbs.- Grass fed Beef Gelatin

1/2 tsp.-Salt


Topping-

3 Egg Yolks

1 tsp. Water

Seasoning of Choice- Optional


Instructions:

  1. Weigh/measure out your water and heat to between 100-110 degrees Fahrenheit then add the inulin and yeast, set aside on a warming oven to activate for 10 minutes (I set mine to 350, you don't want it too hot in your kitchen when mixing the dough)

  2. In a stand mixer bowl or regular bowl for a hand mixer, weigh/measure the egg whites and add the sweetener, measure and melt the butter in a separate container, trying not to get it hotter than 130 degrees

  3. Weigh/measure, sift and whisk together dry ingredients, once everything is measured out, whisk the egg whites and sweetener together until frothy, grab 2 sheet trays with parchment paper and spray well with oil

  4. Once the yeast has bloomed for ten minutes, stream in the melted butter making sure it is between 100-110 degrees then add the bloomed yeast and mix well

  5. Add in the dry ingredients a little at a time, scraping down and whipping well until the right consistency forms, you want a thick but sticky dough that has just began to whip around the sides of the bowl

  6. Once it's a thick dough and not too sticky (if it is, sprinkle a gram or 2 of gelatin over the dough and whip well until it's not sticky), place on an oiled piece of plastic wrap on a scale if weighing and divide by 8 to get the weight of each bagel, if not place onto an oiled work surface

  7. Preheat oven to 425 degrees if proofing on your stove, you want to get the temperature around the bagels between 85-100 degrees Fahrenheit

  8. Oil your hands and a bench scraper, cut into 8 balls of dough and place on an oiled work surface, working one at a time, flatten the dough until smooth, bring all the edges into the center of the circle, flip the ball over, seam side down and roll into a tight ball (continuously oiling your hands, the dough likes to stick to itself)

  9. Flatten the ball into an even circle about 3 1/2 inches wide, then dip your finger into oil and begin slowly forming an even hole 1 1/2-2 inches in the middle of the ball, trying to keep the edges of the bagel even (check out the video for tutorial-https://youtu.be/xALEmlM8hqc)

  10. Place onto the sheet pan and repeat with remaining bagel, once all rolled out, place on the stove top or in another warm open area around 90 degree and set timer for 15 minutes to begin proofing

  11. Rotate the bagels after the 15 minutes and set for another 15 minutes to proof evenly and get your pot of water turned on for boiling the bagels

  12. Grab the egg yolk and water mixture to brush the bagels and grab the additional toppings if using

  13. Once the thirty minutes are up and the bagels have visibly proofed a bit, make sure the water is at a light boil, drop a bagel top side down into the water and simmer for 15 seconds, then flip for another 15 seconds, lift out and drain then place back onto the sheet pan

  14. Once all boiled, brush with the egg wash (flip into poppy seeds or sesame seeds on a plate if using) and bake for 22-26 minutes until nice and dark golden brown and the inside is at 210 degrees, if topping with cheese/herbs/onion or everything bagel seasoning, add a little more water to the egg yolks and brush the bagels again and top with the seasoning and bake for 3 minutes

  15. Let cool completely, slice and enjoy in the next two days or refrigerate for 2 weeks. Can also slice freeze separately and freeze in a ziplock bag for a month


Macros for 1 of 8 plain bagels:


190 Calories

13g Fat

8g Total Carbs

4g Fiber

3g Sugar Alcohol

1g Net Carb

16g Protein


If you are in AR, AL, CT, DE, FL, GA, IN, IA, IL, KA, KY, LA, ME, MA, MD, MI, MN, MO, MS, NC, ND, NE, NJ, NH, NY, OH, OK, PA, RI, SC, SD, TN, TX, VA, VT, WI, or WV, feel free to check out my website to place an order for some High Protein/Low Carb White Bread or some delicious keto brownies or keto breakfast Baked Goods- Sugarswapbakeshop.com or click the link: https://www.ketoupgrade.info/shop-1


                

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Perfect Keto Link: shop.perfectketo.com/ALYCIA20 

Code for 20% off- ALYCIA20


Ketoupgrade is a participant in the Perfect Keto Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Perfect Keto. As an Perfect Keto Associate I earn from qualifying purchases.


I created a patreon account. I have many ideas for the future of this channel and maybe even creating my own keto line of desserts at some point. I'm going to be posting some inspirational stuff over there along with more information about my life, past, present and future. I'm excited to take this extra step and do some extra content for supporters. Some behind the scenes of my recipe testing successes and fails alike. Maybe even some merch down the line! If you would like to support me and this channel, please consider becoming a patron.


Address:

Alycia J Distefano

P. O. Box 56

Derby, NY 14047






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