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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

Maria Emmerich
5 from 1 vote
Prep Time 10 minutes
Cook Time 15 minutes
Course Bread, Breakfast, Dairy Free, Nut Free, PSMF Recipes
Cuisine American
Servings 4
Calories 68



  • 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


  • 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.


(With Optional Additions): 171 calories, 8g fat, 24g protein, 2g carbs, 1g fiber
P:E Ratio 2.7


Calories: 68 | Fat: 1g | Protein: 15g | Carbohydrates: 1g | Fiber: 1g | P:E Ratio: 15


“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

Most people I consult are doing keto totally wrong. Get fast results with the my Mind-blowing Keto School!

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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.".


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