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Low Carb Bagel

By May 23, 2012December 16th, 2018Bread, Breakfast, Dairy Free, Vegetarian


Are you trying to eat gluten free and not feeling so well? Maybe flu-like, depressed, irritable? There are 2 main reasons why this happens.

1. Some people do go through “flu” like symptoms when their fat cells are shrinking because this is where the toxins are stored. When you start to lose the fat, the toxins are released into the bloodstream causing ill-feelings. Not pleasant, but it is the truth.

2. The more serious issue is the opiates in wheat that cause withdrawal symptoms when people cut wheat out of their lives, which is also “flu-like”…tiredness, crabby, depression…. The issues comes in when people decide to be 80% good on the diet. Most clients are determined enough to eat gluten-free during the week, but they allow themselves to have “cheat days” on the weekends. Well, it takes your body 4-6 days to get the withdrawal symptoms out before you feel AMAZING (no joint pain, no hunger between meals, TONS of energy), BUT if you cheat every weekend, you get re exposure symptoms. Every time you cheat, the wheat increases dopamine just like heroin.  This is why people complain of “low carb” diets and lack of energy.

To prove the problem of the opiates in wheat, they are even coming out with a new weight loss drug that is a version of what heroin addicts take to lessen the withdrawal symptoms! The more comfort foods you eat, the less dopamine receptors in the brain, which causes a vicious cycle of addiction. You can rebuild your dopamine receptors after a lifetime of dopamine killers (aspartame, cigarettes, alcohol, wheat) but you need to take theraputic doses of amino acids which come from protein (l-tyrosine and l-phenylalanine). Animal protein is the building blocks for dopamine.

Even the wheat germ you may sprinkle onto your food for fiber is a perfect poison not a perfect health food. The lectins in wheat is a neurotoxin. Causing colitis problems. It causes lesions and open intestines exposing dangerous proteins to the bloodstream causing auto immune and inflammatory diseases… Hoshimotoes, Type 1 diabetes, Acid reflux, Rheumatoid Arthritis. Things like acid reflux will clear up within days of being gluten free, but more serious inflammatory conditions like arthritis can take many months…it is a long term effort.  To read more on how detrimental wheat can be, this book is a must read!  Dr Davis is a heart surgeon that has reversed the effects of heart disease by wheat!



low carb bagel

I make a quadruple batch of my bagels and store in the freezer for easy breakfasts on-the-go!

MY FAVORITE Breakfast is my bagel with Sizzlefish wild-caught smoked salmon!

Click HERE to get quality seafood mailed to your door! 

1/4 cup coconut oil or butter, melted
1/4 cup coconut flour
1/4 cup unflavored whey protein (or 2 tablespoons unflavored egg white protein)
5 eggs
½ tsp Celtic sea salt
1 tsp aluminum free baking powder
OPTIONAL: 1 tsp guar gum or xanthan gum (chewy texture: see below)

Preheat the oven to 325 degrees F. Blend together eggs, coconut oil/butter, salt, and spices if using. In a separate bowl, mix coconut and whey with baking powder and guar gum. Blend the dry mixture into the wet until smooth. Grease a donut pan (click HERE to find) with coconut oil spray. Bake for 15 minutes. Makes 6 bagels.

“EVERYTHING” Bagel: add 1/2 tsp dill, 1/2 tsp dried chives
1/2 tsp dried parsley, 1/2 tsp onion powder, 1/4 tsp garlic, 2 TBS parmesan cheese
Onion bagel: add 1 tsp dried onion flakes
Cinnamon: add 2 tsp cinnamon, 1 tsp stevia glycerite and 1 tsp vanilla (and use vanilla whey instead of unflavored)

Lender’s New York Bagel = 270 calories, 4g fat, 6g protein, 55 carbs, 8 g fiber
“Healthified” Bagel = 161 calories, 13g fat, 8g protein, 2.9 carbs, 1.7 g fiber

low carb bagel

OPTION 2 (Nice and Chewy):
6 egg whites, whipped
3 TBS psyllium husk powder (no substitutes)
2 TBS coconut flour
4 TBS cream cheese, softened
OPTIONAL: additional spices

Preheat oven to 350 degrees. Separate the eggs and save the yolks for a different recipe (such as Craig’s favorite…creme brule!). In a large dry bowl, whip the egg white until VERY stiff. Slowly sift in the psyllium husk and coconut flour. Gently stir until well encorporated. Slowly add in the cream cheese (and spices if desired). Grease a donut pan (click HERE to find) with coconut oil spray. Dollop the dough into the pans (it will not rise much, so put a lot into the pan!) Bake for 17-20 minutes. Once totally cool, cut in 1/2 and store in the freezer for easy breakfast options! Makes 4 bagels.

Lender’s Bagel = 270 calories, 4g fat, 6g protein, 55 carbs, 8 g fiber
“Healthified” Bagel = 104 calories, 4g fat, 7g protein, 11.6g carbs, 8.8g fiber (2.8 effective carbs)

low carb bagel

Another great testimonial about this lifestyle.  

“Good morning Maria, I had to share some exciting news with you! This morning I weighed myself like I always so and for the first time in over three years, I weighed UNDER 200lbs. 199!!! It’s been three and a half weeks since I started eating your way and reading your metabolism book. I just got your assessment over the weekend and finally just got all the supplements in the mail yesterday. I have lost 24lbs in 3.5 weeks but most of all I feel incredible and have a healthy happy relationship with food that I have never had before. I know this is just the beginning, but I had to share my milestone with you! I had many days before I found you that I thought I would NEVER weigh under 200 again. You have given me hope and empowered me to take back my health. Thank you!! With my warmest regards, Shauna”

Click HERE to get your 30 day meal plans and start your transformation!


Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 20 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of several books including "Keto: The Complete Guide to Success on the Ketogenic Diet.".


  • blessedmama says:

    those look so great, Maria! thanks!

  • Laura says:

    Hi Maria,
    I love your blog!! You have so many great recipes. I do have a question: can you substitute psyllium husk powder for the psyllium husks?

  • WoolGrower says:

    I used to love me some bagels but they didn’t love me, I may have to give these a try!

    I have to say, your imagination with recipes astounds me AND inspire me to experiment on my own. For me thats what keeps it interesting and exciting so I appreciate that!

    I’d also just like to comment on the “flu” like symptoms when detoxing from wheat/carbs. I totally go thru this for about 3-4 days when I fall off the lc wagon and it can be miserable. No worse than how I feel ON wheat & carbs however so it doesn’t stop me from sticking with it, does help keep me on track most of the time though :).

  • grace says:

    Great info for the thickeners. Thank you! Have you done any experimenting using konjak for thickening?

    DISCARD the egg yolks??? Eggs must be a lot cheaper where you live!

  • Simply Suz says:

    LOVE LOVE anything you put up!!! Would an electric “donut maker” work for these……. with the chewy recipe? (How east would that be!!!) I’d make some for my birthday breakfast!!!

  • Nance says:

    I notice your option 2 doesnt call for xanthum or guar gum? I’m confused because I thought it was those ingredients that make it chewy.

  • valerie says:

    Thank you Maria. I just brought your cookbook and so excited to make these. My problem is getting past the second week. Stress kicks all those bad habits back.

  • France says:

    Is Psyllium Husk Powder just finely ground Psyllium Husk or is there something more to it?
    Would grinding Psyllium Husk in a coffee grinder, on very fine, work do you think? I cannot find Psyllium Husk Powder around here (not really ready to order from the USA either, just tried ordering donut pans from Amazon and they kindly told me they do not ship to Australia!)… I might just give the coffee grinder a whirl though, as I just bought Psyllium Husk thinking that what I remembered the recipe asking for…. urgh! 😀

  • Anonymous says:

    Do you use the gum in the second “Option 2” recipe as well? Or are they nice and chewy without?

  • Jennifer says:

    Awesome! Have a great weekend!!

  • France says:

    Great news. I found donut moulds in Australia!! I’m doing a happy dance and picking them up this week! At Wheel & Barrow if anyone else is having this issue in Australia! And my girls requested your baseball cupcakes for their morning tea tomorrow! (even without the icing)… Yay you!!

  • Michelle says:


    These turned out awesome! My husband who turns his nose up at everything I try was amazed at how “bread like” the were. I added psyllium husk for extra fiber too. They are the perfect portion size too.


  • Stacy says:

    I cannot wait to try these for my daughter. She is a carb loving girl and really wants a bagel with cream cheese for breakfast. I’d so much rather she has these.

    Since xanthum gum is better for baked goods,is that the preferred?

  • Stacy says:

    I have all three items in my pantry – the psyllium husk, xanthum and guar gum, so I’ll try the psyllium first.

  • Stacy says:

    In terms of timing the l-carnatine, l-glutamine and 5-HTP, I understand that you take l-carnatine in the morning on an empty stomach.

    1) How long before exercising do you need to time that? Would it interfere at all with thyroid meds?

    2) After exercising, you take l-glutamine. Is there a time after exercising that you need to take that l-glutamine – right away? And then wait 15 minutes to eat?

    3) I’ll take the 5-HTP before bedtime, but do you take it a certain time before lying down or just as laying down to sleep?

    Thank you.

    • 1) I don’t recommend L-Carnitine with thyroid issues unless you are Hyper-Thyroid. If so it’s fine to take with your medication. If you are not Hypo-Thyroid then take L-Tyorsine. 2) Right away! 🙂 3) I take it 1 hour before bed to help me calm down. 🙂

  • Anonymous says:

    Hi Maria,

    I just tried making these and they were so easy! One question though, mine turned out nice and soft and chewy, but tasted very egg-y. I made the first recipe. Do you know why that might happen?


  • Marci says:

    Hi Maria,

    I made these (the second option, because my son has nut allergies & I stay away from gums) and they came out….strange. They puffed way up while cooking, but then shrank & the underneath part got soggy. I’m thinking maybe I didn’t incorporate the cream cheese in enough, but I was worried about completely crushing any meringue that I had. Some areas of the bagel are very breadlike and some are eggy, so I bet the cream cheese not being mixed in is the problem. But can you let me know how the batter should be & how vigorously/carefully you mix it?
    They are very tasty, so I will try again!!

    • Sounds like it wasn’t incorporated well. I make sure the cream cheese is softened enough so that it is easy to mix in with the rest without having to stir a bunch. It is a gently folding together that mixes it and if the cream cheese is good and soft, it should mix in easily. Happy Baking! 🙂

  • Lynn says:

    I am so excited to try these! Do you think replacing the coconut flour with almond flour would work OK?

  • Anonymous says:

    I made bagel #2 and they looked puffy and perfect when i took them out, though they were a strange color…but then they immediately sank and shriveled up. What is supposed to happen?

  • Anonymous says:

    PS I had read the comment above and made absutely sure the creqm cheese was mixed in completely. Still sank 🙁

  • kasebria says:

    Maria – Can we substitute Almond Flour for Coconut Flour? I’m new to Gluten Free Cooking, none of our stores carry Coconut Flour – I have Almond, and Rice and a few other types… A friend said recipe might have to be adapted, possibly less eggs? Your thoughts are appreciated! ~ Kathy

    • Hmm, I haven’t tried this one with almond flour. The coconut flour helps give it the nice chewy texture and I don’t think almond would do it. In general you have to use 1/2 or less coconut flour than almond and more liquid (like twice the eggs) but it depends some on the recipe. Coconut flour is the one flour that isn’t one to one replaceable. Also, stay away from the rice flour. It has even more carbs than regular flour! 🙂

    • kasebria says:

      Thanks Maria ~ I may end up experimenting with it, making it for my Dad and carbs are of no concern for him, actually if we could fatten him up some it would be better. Will probably still order the coconut flour, as they look so good! ~ Kathy

  • Bhrngari says:

    So no substitution for coconut flour? My cousin is allergic to coconut, so I try to cook without it in case she wants to try something… 🙂

  • lovelykati says:

    Any tips to avoid shrinkage on recipe #2? The bagels looked glorious as they baked, nice and high…the shrank to almost nothing after exiting the oven.

  • Susan Pelter says:

    I made option one (with the coconut flour and whey protein, and I used 1/2 tsp xanthan and 1/2 tsp guar gum) and they baked up nice and golden brown, stayed perfect, sliced beautifully, and tasted great! Yay! And the non-stick donut pan made it super-easy to pop them out and put them right on the cooling rack after baking.

  • I made the option 1 and my bagels came out slightly green? They tasted fine, but my kids and husband weren’t crazy about the color. Any idea what may have happened?

  • Giuliana says:

    Maria! I made these bagels today! They are amazing. I added a few other spices to make ‘everything’ bagels. They’re so good with some tasty cream cheese!

  • Anonymous says:

    Thank you so much for talking about the withdrawal symptoms! I gave up wheat 4 days ago and have been going to the bathroom like crazy and feeling crampy, crappy, and fatigued. Now I know why! Please tell me this won’t last long!

  • I’ve made this bagel recipe many times in the past several weeks, and I love it! Thank you! I just noticed the last paragraph in the blog where you mentioned your half marathon training. I will be running this week Sunday–my first without “carbo loading” and my first carrying 25 less pounds than in my previous runs. I have never felt under-fueled on my long training runs, and thinking it will be the same story on Sunday!

  • Dear Maria,

    Your recipes are amazing! I cannot wait to make these – out of interest how long does it take you to develop these recipes! I have made many before and they are clearly very well tested, they always work.

    Thanks a lot – keep up the good work,


    • Thank you Caspar! It really depends on the recipe. I have a pretty good understanding of these alternate ingredients and cooking in general so most don’t take too long. Some, like my sub bread recipe, take months and in that case over 15 pounds of almond flour to perfect! 🙂

  • Is there anything I can substitute with the whey protein powder in the option 1 recipe?

    I’m not fond of the after taste of protein powder.

    Thank you!

    • Have you tried Jay Robb? I find it to be the best flavor. Otherwise I am not sure. You could try a little more coconut flour but I’m not sure what the texture would be like. 😉

  • lesliem says:

    Hello, I have been seeing an allergy doctor because I suffered from chronic hives. The first thing they did was order a blood test, and yesterday I found out that I am allergic to wheat (along with dust mites (yuck), dogs and cats. Not sure how to deal with the dog allergy as I have two golden retrievers! I’m assuming on of the first things I need to do is start following a gluten-free diet – ? Not because I have a problem with gluten, but because gluten-free prodcuts will always be wheat-free, correct? I’m not sure where to start, but I am eager to see if my symptoms will disappear. I think my wheat allergy may also be the cause of some IBS-related symptoms that I have been experiencing.

    • Many gluten free product still cause inflammation (sometimes more with rice flour, etc) and won’t help clear up your sinuses. Also, I would get a stool test done. Blood tests are not very accurate for allergies. Thanks! 🙂

  • We just made option one of your bagels and toasted up one to share. They are really great! One of your commenters suggested putting the batter in a zip bag to pipe it into the pan and we did that. Great suggestion because it was super easy to fill the pan and easy to clean up. Nice color on them and the texture wasn’t quite chewy even though we used a mixture of both guar and xanthum gums but I still loved them. They will be nice for an egg bagel in the morning or a snack. Mine came up to be about 1.8 carbs each with our ingredients. Thanks for another great recipe!

  • Lterry913 says:

    Do you measure your psyllium before or after grinding…i don’t know if it makes a difference.

  • These bagels are awesome and will be great for a egg sandwich for breakfast,or sandwich for lunch, or just with some herb n’ garlic cream cheese. I just made one batch of these and I think I am gonna make another to put in the freezer.

  • Sunflower says:

    Hi Maria! I’ve been craving bagels for a very long time, and I’m so happy that you have some! They all look fabulous! I was wondering, for the most authentic tasting bagel, which of your recipes would you suggest I make? Thanks! 🙂

  • Sunflower says:

    Okay thank you I will try them tomorrow! I’m looking forward to “indulging” in a nice chewy bagel again!

  • Samantha says:

    Maria you are a wealth if knowledge! I have been using Liquorice and glutamine and my sweet cravings have gone! I’m drinking a teaspoon of psyllium before each meal and was wondering if this is too much? I’m bloated like i would be if i drank milk but constantly, like it’s not going down… I don’t know if it’s psyllium or supplements I’m taking, which are gluten and lactose free.

  • Micki says:

    My mom is doing a paleo diet as recommended by her nutritionist and he has recommended avoiding Xanthan gum because it is a corn by product (or derived from corn). Do you have idea why that would make xanthan gum something to be avoided? We would love to be able to make these yummy looking treats! Thank you.

    • It depends on the source. Xantham gum can be made from sever different carb sources (corn sugar, wheat, soy, etc). If it is from a non-GMO souce, I think a little in a recipe like this is OK. Or you can just use the guar gum. 🙂

  • Megan Napier says:

    I just got the kitchen aid mixer as a bridal shower gift. I have only had it for two weeks and have already used it 10 times. It is the best kitchen tool ever. I used it to make your chewy bagels. I don’t have a bagel pan. Do you think they won’t turn out right? I scooped out the middle instead and placed on a baking sheet.

  • Megan Napier says:

    I just made the bagels and they deflated as soon as I took them out of the oven. How do I make that not happen next time? I whipped the egg whites for about 5 minutes before adding the other ingredients.

  • Allie Peplau says:

    Great recipe, Maria! I don’t have a donut pan so I used a muffin top pan. They came out great! I made the cinnamon version and put a little natural peanut butter on top. So good.

  • anita says:

    Hi Maria and Craig! Love your site! Can you look at this site http://www.healingnaturallybybee.com/recipes/recipe166.php and tell me your thoughts please. If it’s on your site or on facebook or in one of your books, just point me in that direction and I’ll look at it. I’m just curious to hear what you think about all the “thickeners” and this site’s recommendations/non recommendations. Thanks again!

    • cemmerich says:

      I’m not sure I agree with everything stated there. “If guar gum can cause blockage of drug absorption, it would make sense that it could also prevent nutrient absorption.” Is a bit of a stretch. Lettuce can interferes with some drugs absorption.

  • MarthaD says:

    Question on the Psyllium Husk Powder… when I’ve used it in a couple of your recipes (thin crust pizza, bread) I end up with a dough that cooks up looking almost blue…. kinda weird. Tastes fine but looks different from your pictures. Any ideas on why this would happen? I’m following your recipes to a “T”. I had to get the Psyllium Husk Powder at a supermarket, not a health food store… is it the brand, maybe?

  • Sara says:

    Hi! Just wondering if you think hemp protein powder would work instead of the whey? Trying to avoid dairy while nursing a colicky baby :(, but really want to make coconut flour bagels! Thanks!

  • Christine Panka says:

    Made the cinnamon version of the first recipe from this blog entry today…loved them! However, I thought the 1tsp of stevia glycerite was a bit too much sweetness for my taste. Next time, I will only use 1/2 of a tsp.

  • Tracy Lynn says:

    Heading to Bed Bath And Beyond today to get my donut pan…..i miss a good bagel

  • Ann says:

    Hello Maria
    Is there a bagel pan without the Teflon surface which is not really safe to use or something else to use instead?

    • cemmerich says:

      I wish there was but haven’t seen one. You can try lining it with a muffin line (cut whole in the middle). 🙂

  • To ya Swenson says:

    This is day two for me. I haven’t started taking supplements yet. I read that this causes flu like symptoms. All of the sudden today I got a terrible stomach ache and have diareaha and vomiting and my stomach is persisting to hurt. Is this normal?

    • cemmerich says:

      That shouldn’t come from eating this way. You can get low energy at first, but more salt, water and potassium helps that. Maybe you are coming down with a bug. 🙂

  • Ania says:

    You mention making pudding with the egg yolks for your son. Do you have a recipe for that pudding? And do you think I could make a loaf of bread or buns instead of bagels with option #2? I don’t have a bagel pan and I’m dying to try these?

  • MB says:

    I’m on day 3 of the accelerated plan and I’m hungry and getting headaches. Has anyone else experienced this? I’ve done low carb before but never felt hungry before when doing it. Thanks!

    • cemmerich says:

      The first 1-2 weeks of true keto adaption can be tough. Make sure to add lots of water, salt and potassium. This can help with energy and headaches. The hunger should subside as you keto adapt and the cravings go away.

  • Sodapop says:

    Which variation do you find to be the most yummy?

  • Sodapop says:

    Which texture of bagels do you find the best is what I meant 🙂

  • Lorn says:

    Hi Maria,

    I am confused about some of your advice. In some of your posts you speak against dairy yet I see you use dairy products in a lot of your recipes. Are certain dairy products better than others and do they have a place in a keto diet?

    • cemmerich says:

      Dairy can be a good part of a keto diet. But when coming from a standard american diet of grains it needs to be avoided for a while. When you eat gluten and inflammatory grains your villi in your intestines sort of curl back and get damaged. You process dairy at the end of those villi. So you need to heal the villi before adding dairy back in.

  • shelley says:

    Made the everything bagel…version 1. Awesome!! Going to be a favorite, I’m sure.

  • Melissa says:

    These bagels are awesome! I made the 2nd (chewy) option, and they are quite honestly the best gluten-free bagels I’ve had yet. I really like the texture.

    I made a couple of little changes; I only used 2 tbsp of psyllium, and I added 1 tbsp ground flax and 2 tbsp of ground almonds. This made 6 small bagels for me. I ate two with a few tbsp of cream cheese, some smoked herring, sliced red onion, tomato and cucumber. Very filling breakfast, and no blood sugar spike like with most gluten-free bagels!

    Thank you so much for all of the awesome, low-carb recipes that you concoct!

  • Ania says:

    If you don’t have a bagel pan, can you make these into buns? Or a loaf of bread?

  • carolyn viola says:

    what can I substitute for the unflavored whey protein? I only have vanilla flavored (swansons premium), can I use oat fiber??

  • Patricia says:

    Hi Maria, I am curious as to how you got those beautiful brown spots on the bagels; option #2? Is it cinnamon?

  • sophie says:

    For OPTION 2 (Nice and Chewy), what can I use instead of cream cheese if I am cow-intolerant?
    Coconut cream?

  • Cheyenne says:

    Can the whey powder be replaced my almond flour? Or something else?

  • Cheyenne says:

    Ok, I only have vanilla whey powder and I wanted to try the regular bagels 🙂

  • Annette says:

    we just love these bagels and make them all the time in different flavors …..

  • xkandakex says:

    First I would like to say that I have made the submarine bread/buns from this site, and they were absolutely life changing. The best gluten free bread I’ve had since being diagnosed with Celiac disease, and so much better than the high starch, high carb breads I have purchased. Even my husband and children adore them.

    Now with these bagels…

    I’m sorry, but they turned out absolutely miserable. I was somewhat suspicious of recipe #1 for the simple fact that it contained only coconut flour. Having tested many gluten free baking recipes over the past year and a half, I’ve found coconut flour to yield the least satisfactory results when used without any other sort of binder besides eggs. These bagels turned out eggy, spongy and with a slightly grainy texture – and that was with the addition of xanthan gum. They also did not improve with toasting. They are very similar in structure, texture and flavor to other coconut flour-centric bread recipes I have tried before, so I am confident that it is the culprit for said unpleasant results.

    I will admit that the only coconut flour I have used is the Bobs Red Mill organic coconut flour. This may be the reason I have had such terrible luck with coconut flour breads. If you can recommend a better flour, I would be willing to give this recipe a second chance.

  • Donna says:

    Love the bagels. I also make the cloud bread. Can you tell me why the bread sinks in the middle as it cools. I follow the directions exactly. Is this how it’s supposed to be? .

    • Maria Emmerich says:

      Sounds like you underwhipped the whites. Whip another 5 minutes. Also if your house is humid it will sink.

  • Donna says:


  • Tanja says:

    Hi Maria, I am right now mixing the ingredients for the bagels, but I am using the recipe from your Ketogenic Cookbook. I noticed that the “dough” looks rather like omelette batter and thought lets check on your webpage and compare…
    The Bagel recipe on you webpage is totally different!
    So whats wrong with that recipe in the book, because it is not turning into a dough?

  • Tom Miller says:

    Hi Maria, Just bought your cookbook at our Tustin, Ca Costco and love it so far. I’m just baking the Keto Bagels now and the mixture never got “doughy”, as you describe. It’s more of a thick, runny consistency. (and it only got thick when I added more c-flower, butter & baking powder) Is it supposed to be thicker, like bread dough? And the book recipe and the one on this site have different measurements.

    • Maria Emmerich says:

      Thanks! Some brands of coconut flour don’t absorb as much moisture as others. So you did the right things adding more. 🙂

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