Keto Bagels (Soft, Chewy & Only 3g Net Carbs)

Introduction

The hardest goodbye on a ketogenic diet isn’t usually sugar—it’s bread. Specifically, the dense, chewy, satisfying texture of a morning bagel.

Most gluten-free breads fall apart or taste like egg sponges. These Keto Bagels are different. They utilize the famous “Fathead Dough” technique, a culinary chemical reaction where melted mozzarella cheese and almond flour combine to mimic the gluten structure of wheat.¹

The result is a bagel that is legitimately chewy, holds together in a toaster, and supports a mountain of cream cheese without crumbling. They are low-carb, gluten-free, and ready in under 30 minutes.² If you have been missing your Sunday morning deli ritual, this recipe is your ticket back.

Ingredients List

The magic here lies in the cheese. It acts as the structural binder that almond flour lacks.

The “Fathead” Dough Base

3 cups Shredded Mozzarella Cheese: Low-moisture, part-skim.
- Crucial Science: Do not use fresh mozzarella (the white ball in water). It has too much liquid and will turn the dough into a puddle. You need the drier, yellow shredded kind. Pre-shredded is fine here.
2 oz Cream Cheese: Full fat. This softens the mozzarella so it doesn’t become rubbery when it cools.
1 ¾ cups Super Fine Almond Flour:
- Texture Note: “Super Fine” blanched flour is non-negotiable. Coarse almond meal will result in a gritty, grainy bagel.
1 tbsp Baking Powder: Ensures the rise.
2 Large Eggs: Beaten. One for the dough, one for the egg wash (optional but recommended for color).

The Flavor (Everything Bagel Seasoning)

2 tbsp “Everything” Seasoning: (Poppy seeds, sesame seeds, dried garlic, dried onion, salt).³

Sensory Note: These bagels are savory, cheesy, and dense.⁴ While they don’t have the “yeasty” flavor of a NYC bagel, the texture is remarkably similar to a cheese bread roll.

Timing

This is a melt-and-mix recipe. You have to work fast while the cheese is warm.

Prep Time: 15 minutes⁵
Bake Time: 12–15 minutes⁶
Cooling Time: 10 minutes
Total Time: ~40 minutes

Data Insight: Wheat flour contains gluten, a protein web that traps air.⁷ Almond flour has zero gluten.⁸ By melting mozzarella, we align the casein proteins in the cheese to create a “stretchy” network. This is why Fathead dough can be rolled and shaped, whereas regular almond flour batter is just a liquid.

Step-by-Step Instructions

Step 1: The Melt

Preheat your oven to $400^\circ F$ ($200^\circ C$). Line a baking sheet with parchment paper or a silicone mat.

In a large microwave-safe bowl, combine the shredded mozzarella and cream cheese.⁹
Microwave on High for 90 seconds.
Stir. If the cheese isn’t fully melted, microwave for another 30 seconds.
Goal: You want a uniform, gooey, white cheese ball.

Step 2: The Mix

Add the almond flour and baking powder to the melted cheese.
Crack 1 egg directly into the bowl.
The Workout: Mix vigorously with a sturdy spatula or wooden spoon. At first, it will look like the egg and cheese don’t want to mix. Keep going.
Knead: Once cool enough to touch, use your hands to knead the dough in the bowl until it is one cohesive, uniform color (no streaks of almond flour).
- Tip: If the dough is too sticky, oil your hands lightly with olive oil.¹⁰

Step 3: Shape the Bagels

Divide the dough into 6 equal balls.
The Poke Method: Roll a ball smooth, then use your thumb to poke a hole in the center. Gently stretch the ring outward until it looks like a bagel.
- Note: Make the hole bigger than you think necessary; it will shrink as the bagel puffs up in the oven.

Step 4: Toppings

Place the bagels on the parchment paper.
Brush the tops with the second beaten egg (egg wash). This acts as glue.
Sprinkle generously with Everything Bagel Seasoning.

Step 5: Bake and Cool

Bake for 12 to 15 minutes.¹¹
Doneness Test: The tops should be deep golden brown and firm to the touch.
Cooling is Mandatory: When you take them out, they will feel soft. Let them sit on the tray for 10 minutes. As the cheese cools, the structure hardens, giving you that chewy bagel texture.

Nutritional Information

A high-fat, high-protein fuel source. Below is the estimated breakdown per bagel.

Nutrient	Amount per Serving
Calories	380 kcal
Total Fat	30g
Total Carbs	6g
Fiber	3g
Net Carbs	3g
Protein	20g

Variations for the Recipe

Jalapeño Cheddar: Knead ¼ cup of diced pickled jalapeños into the dough and top with extra sharp cheddar cheese before baking.
Cinnamon “Sugar”: Omit the savory seasoning. Mix granular erythritol (Swere) with cinnamon and sprinkle over the egg-washed bagels.
Blueberry: This is tricky because fruit adds moisture. Use dried blueberries or blueberry extract to avoid a soggy dough.
Asiago: Top with shredded Asiago cheese for a crunchy, salty crust.¹²

Serving Suggestions

Classic: Toasted with a thick “schmear” of plain cream cheese and smoked salmon (Lox).
The Sandwich: Slice in half and fill with bacon, egg, and avocado for a keto BLT.
Pizza Bagels: Top with low-sugar marinara and pepperoni, then broil for 2 minutes.

Common Mistakes to Avoid

Not Mixing Enough:
- The Issue: Streaks of white cheese and yellow almond flour.
- The Result: The bagel will melt into a puddle in the oven.
- The Fix: Knead it until it looks like one uniform dough. If the cheese hardens before you finish, microwave it for 10 seconds to soften it again.
Using Coconut Flour:
- The Issue: Subbing coconut flour 1:1 for almond flour.
- The Result: Dry, crumbly disaster. Coconut flour absorbs 4x the liquid of almond flour. If you must use it, use only 1/3 cup coconut flour for this recipe.
Boiling the Bagels:
- The Issue: Trying to boil them like traditional bagels.
- The Result: Cheese soup. These are baked only.

Storing Tips for the Recipe

Refrigerator: Because these contain egg and soft cheese, store them in the fridge for up to 5 days.
Freezing: Slice them before freezing. Wrap individually in foil and freeze for up to 3 months.
Reheating: These are best toasted. Pop them in a toaster or air fryer to revive the crispy exterior.

Conclusion

Keto Bagels are the ultimate proof that a low-carb lifestyle doesn’t mean deprivation. They satisfy the “bread craving” with a nutrient-dense, savory ring of goodness that holds up to your favorite toppings. Whether you are Keto, Paleo, or just gluten-free, this Fathead dough recipe is a foundational tool for your kitchen.

Ready to bake? Melt that mozzarella! If you try this recipe, please leave a star rating below and let us know: what is your favorite bagel topping? Don’t forget to subscribe to our newsletter for more low-carb baking hacks.

FAQs

Q: Can I make this without a microwave?

A: Yes. Melt the cheeses in a non-stick pot over very low heat, stirring constantly so it doesn’t burn.

Q: Why do my bagels taste eggy?

A: This usually happens if the almond flour ratio is too low. Ensure you pack the almond flour into the cup or weigh it (approx 175g). Also, use strong seasonings like garlic/onion to mask the egg.

Q: Can I use egg whites only?

A: Yes, but the yolk adds fat and richness that helps the texture. If using whites, add a teaspoon of olive oil to compensate.

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