Protein Sparing Bagels
I remember my first bite of a bagel! It was at my Auntie Sherry’s house when I was 12 and it was love at first bite!
Creating a guilt-free bagel was something I wanted to create for a very long time and it is finally here! Even my husband was pleasantly surprised at just how good my protein sparing bagels are!
After I made my delicious protein sparing bagels, I didn’t want to put a fatty cream cheese on them. I wanted to keep the entire recipe protein sparing. So I quickly made a batch of my protein sparing sour cream (from Pure Protein Cookbook), which is all protein and I added a little cream cheese extract to the mixture and we all LOVED it!
To make my Protein Sparing Bagels, I always use Further Food Gelatin!
Further Food gelatin and collagen peptides are both excellent sources of collagen. Both their Collagen & Gelatin are sourced from the highest quality, grass-fed, pasture-raised, hormone-free, and antibiotic free bovine collagen.
The benefits of collagen and gelatin are astounding! Just eating my delicious Protein Sparing Bagels helps support skin elasticity & hydration, longer hair & nails, stronger bones & joints, faster recovery between workouts, increased flexibility, improved digestion, and it even keeps you feeling full and satiated for longer!
Further Food Collagen Peptides dissolve instantly in any recipe, and Gelatin Powder naturally thickens recipes. It’s perfect for making dairy free ice cream, jello, sugar free gummies, no bake cheesecake, or panna cotta!
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Click HERE to watch a very helpful video on Protein Sparing and how to do PSMF properly and avoid the weight loss mistakes I see all the time!
Protein Sparing Bagels
Ingredients
- 6 large egg whites
- 3 tablespoons allulose
- 2 tablespoon Further Food gelatin chewy texture
- 1/2 teaspoon Redmond Real salt
- 1/2 teaspoon cream of Tartar
- 1/3 cup unflavored egg white protein powder
OPTIONAL ADDITIONS:
- Everything But the Bagel Seasoning
- 1 protein sparing sour cream from Pure Protein Cookbook
- 1/2 teaspoon cream cheese extract add to protein sparing sour cream for cream cheese
Instructions
- Preheat the oven to 325 degrees F. Spray a 4-hole (4-inch) silicone bagel panwith Primal Kitchen Avocado oil spray and set aside.
- Separate the eggs (save the yolks for another recipe like my keto ice cream, hollandaise, mayo or lemon curd), and place the whites into a large bowl or stand mixer. Add the allulose, gelatin, salt and cream of tartar if using and whip the whites for a few minutes until VERY stiff.
- Turn the mixer to low and gently mix the egg white protein powder into the whites. Do not over mix or the bagels will end up like styrofoam.
- Spread the protein sparing bagel mixture onto the prepared bagel pans. Top with Everything but the Bagel Seasoning if desired.
- Bake for 15 minutes or until cook through and golden brown.
- Allow to cool completely before removing from the pans.
- Store leftovers in the fridge for up to 4 days or in the freezer for up to a month.
- NOTE: Toasting it makes it a more chewy bagel texture.
Notes
P:E Ratio 2.7
Nutrition
TESTIMONY OF THE DAY
“Every morning when I get up I thank God for Maria and Craig Emmerich ! 
I will never be able to convey my thanks for showing me the way to lose weight.
I tried every diet possible, I was in TOPS (Take Off Pounds Sensibly)at the age of 12, I tried WW, and a few other well known diet programs. None of them ever worked long term. I’d lose a few pounds and gain it right back.
Wish I could send you a huge bouquet of flowers Maria, but once again I will just send you my thanks and deepest gratitude! 
I don’t have many pictures of myself at 420+ pounds. So I have to go way back to find pictures to share. 
Hit 200 pounds this morning. I have to say it feels unbelievable!” – Felicia
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What is your favorite brand of allulose? It looks like you have used a few different brands. What about egg white protein?
We love this brand: https://mariamindbodyhealth.com/impact-sweeteners-and-allulose/ And this one too: https://mariamindbodyhealth.com/allulose-2/
For egg white powder, this is our favorite: https://mariamindbodyhealth.com/the-best-egg-white-powder/
You can find all our pantry and supplement favorites with coupon codes anytime here: https://mariamindbodyhealth.com/keto-shopping-and-supplement-guide/
Would putting the PSMF Bagel batter into a bag and extruding it into the bagel pan work? Or would the pressure smash the batter down too much? Even is I made the hole big enough so the bag doesn’t apply too much pressure? What do you think?
You’d have to be really careful or the whites would fall.
Is there a way to use powered egg whites instead of whole egg whites?
YES would love to know this!
I have not tested that yet.
I was just wondering if this works without allulose? I cant seem to get hold of it in Australia.
Yes. You can omit the allulose or substitute with another sweetener like swerve. They won’t brown as much and the texture may be slightly different.
This is the one I use, ordered through iHerb for delivery to Australia. It’s only 340g, but you get a fair amount of uses out of that:
https://au.iherb.com/pr/madhava-natural-sweeteners-clean-simple-simpla-zero-calorie-allulose-sweetener-12-oz-340-g/100338
Maria,
Are the macros for this with the PS cream cheese too, or just the bagels?
The macros listed are for one serving of bagels with protein sparing cream cheese 🙂
But where does the fat and all the calories come from?
My mistake. The macros listed are for one serving of the bagels WITH protein sparing cream cheese 🙂
Thank you Maria!
Can you replace with any gelatin and if so is the standard amount the same?
The gelatin is needed to give the bagels their chewy consistency 🙂
But I think the question is (or at least what I am wondering) can we use regular gelatin? (Knoxx?)
It should work 🙂
I have beef gelatin. Would that work?
yes 🙂
Can you use egg whites from the carton?
Yes, just make sure they are pure egg whites 🙂
Any gelatin will work…I will only buy beef when I can get an amazing price on it (rare to find) and I have used regular with the PSMF breads with no problem
What is a replacement for the gelatin? I don’t have any right now. I’m dying to try them!
The gelatin is needed to give the bagels their chewy consistency. You can omit it, but they would be more like a bun or roll than a bagel 🙂
Maria,
Do you have Protein and Fat macros for the French Toast Bagel recipe that is on your site?
Hi, yes. I updated it 🙂
Have you found any brands of allulose to cause less digestive issues? My husband and I both love allulose but the side effects are, intense! 😆
Some people unfortunately just cannot tolerate allulose. You can omit, or try another sweetener like erythritol (it may change the texture a little and it won’t brown like it will with allulose) https://mariamindbodyhealth.com/swerve/
It would be incredibly helpful if you could also list the volume of egg whites, not just the number, because these recipes are so finicky. My eggs are very large (I have hens) and I am thinking that my bagels etc. are too wet because my ratio of liquid to powder is way off. Thank you for all you do!
Thanks for the suggestion!! 🙂
One egg white is approximately 2 tablespoons if that helps. It’s on the carton of egg whites I buy.
Would you be able to measure in grams the amounts for this recipe instead of just volume? I’m wondering if some of the problem I’m having is it I’m just not using the actual same amount that you do! Thank you!
We are looking to get better conversion of recipes to grams like this. Hopefully we will have that capability in the future 🙂
Can’t seem to find the cream cheese recipe in my Pure protein book. It has sour cream and cottage cheese recipes. Is the cream cheese just one of those whipped up with nothing added? Thanks
As it says above, use the sour cream recipe and add the extract.
OPTIONAL PROTEIN SPARING CREAM CHEESE:
1 batch protein sparing sour cream (from Pure Protein Cookbook)
1/2 teaspoon cream cheese extract
Can you use collagen instead of gelatin?
It won’t work the same 🙂
Hello, do you know where I can find egg white powder and other ingredients mentioned in France? I really want to make your recipes, but can’t seem to find many of the ingredients in your recipes.
Thanks for any assistance you can offer,
Olive
Sorry, I’m not sure. I know allulose can be especially tricky. Check online ❤️
Hi Maria and Craig!
How long would you suggest baking if I took this bagel “dough” and baked as a loaf?
Thanks so much!
Start with 25-30 minutes 🙂
These are fantastic! I love the texture and flavor. Definitely a recipe I’ll be remaking.
Yahoo! You made my day!
I made the bagels today and they are absolutely fantastic! Fluffy, sweet and chewy. They are amazing toasted too. As a type 1 diabetic, it’s lovely to have so many blood sugar friendly options. Thank you Maria!
I’m so glad you love them!