About Me

Vivica Menegaz

Nutritionist, Author, & Blogger

Hi I am Vivica, welcome to my blog! I am a certified nutritionist and the creator of the Healing Foods Method. My philosophy of healing is to let the right foods delight you, nourish you and make you healthy!

Ketonix® Bluetooth® Breath Ketone Analyzer

The Ultimate Keto Bagel!

The Ultimate Keto Bagel By The Nourished CavemanMy Keto Bagel is “The Health Bagel”

I mean, the one I secretly call “The Colon Cleanser”….

As you might have noticed when you do a long term ketogenic diet, fiber becomes a bit of an issue. There is only so much salad you can eat, right?!

So unless your gut flora has descended directly from the Inuit populations, you are probably the kind of gut person who needs a bit more roughage to keep your little friendly bugs in there well fed and happy!

I have been tinkering with fiber recipes for a while…. I did a High Fiber Cereal, a fiber Cracker, and they all came out quite nicely – but none them pack the fiber punch of this bagel.

So in this case we can really say: A keto bagel a day keeps the (bad) doctors away!

And, oh, did I mention it tastes really good?!

The Ultimate Keto Bagel By The Nourished Caveman - Butter

Bread and Butter Deprived

Ok fine, I finally admit it. I was missing a piece of bread, hot out of the oven, smothered in butter. Yeah, but you already knew that last week, when I confessed it in my Sesame Bun post.

By the way, for very nice, detailed instructions on how to get this dough right look at that post, it contains all the details!

This week I can safely declare that I was sandwich deprived.

And I did not even ever think of how glorious a bagel sandwich would really be until I saw my fellow blogger Keith’s photo of what he did with my Sesame Bun recipe. He made a BAGEL!!!

So then I had to go back and tinker with the original recipe some more to make it really “bagelish” nice and dense, firm and a bit spongy, good enough to make my mother in law proud!!

I hope enjoy my ultimate keto bagel!

The Ultimate Keto Bagel By The Nourished Caveman 2

4.8 from 16 reviews
Multi Seed Bagels Low-carb and Gluten Free
 
Author: 
Nutrition Information
  • Serves: 6 small bagels
  • Serving size: 1 bagel
  • Calories: 352
  • Fat: 19 gr
  • Carbohydrates: 8 gr Net
  • Fiber: 20 gr
  • Protein: 18 gr
Recipe type: bread
Cuisine: American
Ingredients
  • 1 cup coconut flour
  • ¼ cup Psyllium Fiber
  • ½ cup sesame seeds
  • ½ cup hemp hearts
  • ½ cup pumpkin seeds
  • 6 organic egg whites
  • 1 tsp Celtic sea
  • 1 Tbs Baking Powder (aluminum free)
Instructions
  1. Pre-heat the oven to 350 degrees.
  2. First combine all dry ingredients in a large bowl.
  3. Mix well.
  4. In a blender, blend the egg whites until very foamy.
  5. Add the foamy egg whites to the dry ingredients and mix well with a spoon, or in a food processor.
  6. The dough should still be crumbly.
  7. Now add 1 cup of boiling water to the mix and keep stirring until a smoother dough forms.
  8. The dough will still be a bit crumbly but will stick together when formed into a ball.
  9. Place a sheet of parchment paper on a cookie sheet.
  10. Form the dough into 6 balls.
  11. Now holding the ball in one hand stick your thumb though it, making a hole, then place the dough on the cookie sheet and form it into a bagel, pressing it together with your fingers.
  12. Sprinkle it with some sesame seeds or poppy seeds so it looks pretty!
  13. Bake at 350 for about 55 minutes.
  14. Let cool inside the oven for extra crunchy top.
  15. Makes 6 small bagels
Notes
please see my Sesame Bunpost for detailed instructions on the dough

Compare to a regular bagel with 53 gr of net carbs - 3 gr of fiber - 1.7 gr of fat and 11 gr of protein!

The Ultimate Keto Bagel By The Nourished Caveman 4

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Comments 94

  1. Laurie says:

    Oh my these look delish!!! Is psyllium fiber the same as ground psyllium seeds? Gonna make these this weekend!!! Thanks sk much for sharing!!!

    • The Nourished Caveman says:

      Yes,Laurie it is. I recommend using the finest Psyllium you can find!

    • Robin says:

      I just made these! Sooooo excited to have one for lunch! Thank you!

      • The Nourished Caveman says:

        I am about to make another batch!! And stay tuned for Friday’s recipe, it will be a egg yolk one 😉

  2. Nicholai says:

    That is seriously one of the best looking bagels I’ve ever seen. I’m going to make it.

    • The Nourished Caveman says:

      Cool, thank you!!! I would like to know the results 😉

  3. Carol says:

    I’ve got these in the oven! I’ll let you know how it goes. Is there a way to store them to keep them freshest? Thanks!

    • The Nourished Caveman says:

      Yay!! let me know how they come out!! I am not sure about storing…they never last very long! You could try in the fridge.

    • Joanne says:

      I just made these for the first time the other day and froze one in my deep freezer for several hours, as an “experiment”, before removing it to place in my fridge overnight to defrost. It was fine and, taste and texture wise, no different than the fresh one I ate soon after baking them. 🙂

  4. Maureen says:

    Hi Vivica, These look great but 8 carbs seems high when I am trying to stick to under 30/day. Does the fiber offset? Thanks

    • The Nourished Caveman says:

      Maureen, you can make them smaller and then have less carbs 🙂

      • Joanne says:

        Yup, I made 10 small ones out of this recipe as opposed to 6. Even at that smaller size the are very filling, I haven’t eaten bread in over year and while I don’t miss it these bagels have been a treat to eat. I am loving a small one alongside my “porridge” made with flax. chia and hemp hearts. Yum!

        • The Nourished Caveman says:

          That sounds like a lot of good fiber!! Ar you doing keto Joanne?

  5. Kate says:

    I made these for the second time this weekend, and I decided to use my donut pan to see if that made forming them a bit easier. I was able to fill the 6 wells quickly, and then I had enough dough left over to free form two extras. They came out perfect using the pan…. Just thought I’d let you know.

    • Joanne says:

      What a great idea! I did find these a little persnickety to make, tho well worth the effort, and worried about them holding together as I poked my pinky finger through them (using my thumb did not work; too big and they crumbled). I have never owned a donut pan but one just went on my shopping list! 😀

  6. michele says:

    Would I just grind my psyllium husks….or could I use psyllium powder?

  7. Corey says:

    worled great awesome recipe! Would just caution to not use actual pumpkin seeds as I did! Lol they are hard to swallow!

    • The Nourished Caveman says:

      oooopssss!! 🙂 I am sure they will come out great next time!

      • Kevin says:

        If you don’t use actual pumpkins seeds, what do you use?

        • The Nourished Caveman says:

          hey Kevin, not sure what you mean…I used shelled pumpkin seeds….

        • Jane says:

          I think the OP meant that the pumpkin seeds should be ground up first

          • The Nourished Caveman says:

            Hi , no that actually means use SHELLED pumpkin seeds, not the snack vareity that comes in the shell… 🙂

  8. Erin says:

    Please don’t use the term Eskimo – its offensive. The proper term for the first nations people who live in Northern Canada and Alaska are called Inuit.

    • The Nourished Caveman says:

      You are right! I will correct that, forgive my ignorance!

      • Steve says:

        Don’t give in to the silly demands of the professionally offended on behalf of others, Erin is talking utter nonsense. Eskimo is simply the English word used to refer to both the Inuit and the Yupik who are not Inuit. Probably derived from Algonquian language of the Ojibwa and meaning ‘people that net snowshoes’. Many indigenous people use it themselves.

  9. Carla says:

    MY DREAM COME TRUE!!! Just made them, they are SO, SO GOOD~!!! Thank you so much for your creativity!

  10. Fina says:

    How does this work for phase 1 IP?

    • The Nourished Caveman says:

      Sorry Fina not sure what you are talking about.

  11. alexe says:

    These look great! How many net carbs are in each bagel? Thanks:)

  12. Laura moore says:

    Any substitution for the psyllium?

  13. Linda says:

    Soooooo glad I found you and this delicious recipe! (And all the others!) 😉 These are delicious!!

  14. jennifer says:

    Looking forward to trying this out!

  15. Gloria L. says:

    Can’t stand the flavor of hemp seeds, so I don’t want to waste money trying hemp hearts. Is there any problem substituting chopped nuts?

    • The Nourished Caveman says:

      Hi Gloria, the only problem would be that it would become a different recipe :0
      Feel free to experiment, but make sure you recalculate macros!!

  16. Nic says:

    These look wonderful! I was thinking as I read that I’d like to try using a donut pan, and it’s nice to see in the comments that it works well.

    Are there any substitutes for the hemp hearts, or could they be left out altogether? I have everything else on hand already, just can’t afford more specialty ingredients right now. Thank you!

    • The Nourished Caveman says:

      Hey Nic,
      You could try sunflower seeds instead of hem hearts, but the nutritional values are different, also higher in carbs!!

  17. Monique says:

    These are delicious with melted butter in them. So easy to make as well. Happy to have another great recipe!

    • The Nourished Caveman says:

      Thank you Monique glad you liked them 🙂

  18. Sue says:

    These are great. I have made the 2 times. Thank you for posting. I love them with butter, cheese or I make a sandwich with them. I feel like I finally have something bread like as I eat low carb. Looking forward to trying your other recipes.

    • The Nourished Caveman says:

      Thank you Sue! So glad you liked them! 😉

  19. Carmen M says:

    Fantastic, so pleased with the results. I doubled the recipe and substituted the hemp with lightly blitzed sunflower seeds. Next time I won’t double the salt as it only needed 1tsp. Thank you!!!

    • The Nourished Caveman says:

      AWESOME!!! I like lots of salt because you need it on keto 😉

  20. Angie says:

    Are the seeds necessary for this recipe? My husband needs the fiber but he has diverticulitis and cannot eat seeds as they will lodge in his intestine. I can certainly make it without them but I was wondering….other than the macros…if it will affect the recipe any other way. Thank you!

    • The Nourished Caveman says:

      Well Angie you could try to use just the coconut flour and egg whites…but not sure how it would turn out….the seeds are about 60% of this recipe…it’s like making eggs Benedict without eggs…
      BTW coconut flour is an excellent source of fiber, so maybe you can find other recipes that use it and are better suited to him.
      Good luck
      🙂

      • Angie says:

        Thank you, I’ll just need to find something for him. I really want to try these 🙂

  21. Salwa says:

    These bagels are delicious. The dough was a little dry so I added some additional water. A friend made them a few days before and her dough was wet. Any thoughts or suggestions.

    • The Nourished Caveman says:

      Salwa really depends on what flour you are using…they are all a bit different, so they will be more or less absorbant…I would just judge it by eye, and add water or more flour as needed…

  22. Jessica says:

    Mine came out very dense and dry. We’re trying to eat them to not waste the ingredients, but I’m not sure what went wrong.

    • The Nourished Caveman says:

      Jessica, you might need more hot water….if they are dense, let them cool down, then slice in half and toast…that usually helps a lot!

  23. Sheryl says:

    These look wonderful!!! Do you mix the hemp, pumpkin, and sesame in with the dry ingrfients?

    • The Nourished Caveman says:

      Thank you Sheryl, yes, please follow recipe instructions…it’s all there! 🙂

  24. Teresa Cabrera says:

    Hi Vivica, I just made a batch and they are good. I was able to make 7 bagels and was so happy to find a Ketogenic recipe for them. I am originally from New Jersey and often frequented bagel shops. Only thing they didnt rise much but they are still good. I intend to make an everything bagel next time with garlic, onion, poppy, sesame and all the seeds I can incorporate. Thank you for sharing your recipe.

    • The Nourished Caveman says:

      Yay Teresa, if these are approved by a person from Nj I am totally stoked!! 😀

  25. Gina says:

    Does this bagel or a regular bagel have 53g of net carbs??

    • The Nourished Caveman says:

      A regular bagel does Gina, this one has only 8gr of net carbs, the rest is fiber!

  26. Veronica De freitas says:

    Wow! These are awesome. Did not have physium powder only husk. Had to add extra to hold together.

  27. Pavellanet says:

    I’d really like to try these as I am working on transitioning to low-carb approach but I am not a huge fan of sesame seeds. Is there any good substitution, or can they be omitted?

    • The Nourished Caveman says:

      You will not really taste the sesame seeds, you can try to use more hemp seeds instead or more pumpkin seeds and skip the sesame.

  28. Alexandra Newman says:

    This was FABULOUS!

    Honestly, I was very nervous to try so my wife attempted to calm my nerves and made a sandwich out of it. Some cream cheese, raw spinach, tomatoes and half an avocado. I feel energized, full and ready to take on my workday! I can’t wait to have it again tomorrow morning!

    Thank you for sharing such a delicious recipe!

  29. Megs says:

    Incredible! I tinkered with this recipe a bit – used 3 whole eggs and 2 egg whites, used half the boiling water – and added bacon, green onion, garlic powder and cheese curds . Soo delicious!

  30. Alison says:

    I discovered these a few days ago and my life has changed! Even in my carb-eating days I preferred hearty, rustic multi-grain breads over soft white breads. These bagels are incredible. I have been in heaven enjoying cream cheese and lox with them! Thank you!

    • The Nourished Caveman says:

      Thank you so much Alison!! 🙂 So glad you liked them!!

  31. Amanda says:

    I’ve made these a few times now. And find it’s much better with 3/4cup coconut flour. Also had no hemp hearts and sunflower seeds this time around, but they still tasted wonderful. Thanks for this great recipe.

  32. Mira says:

    I am new to Keto baking and have a couple of questions:

    If you boil these for 1-2 minutes like you would for a conventional bagel recipe, would the bagels fall apart before you could bake them?

    Could you use yeast instead of baking powder to help them rise?

    • The Nourished Caveman says:

      Hi Mira, yes they would completely fall apart, as they do not have gluten to stick them together. The egg whites to the job of the gluten but they are not strong enough to hold up in water.
      No yeast will not help in my experience, but you can try 🙂

      • Mira says:

        After I sent my comment, I remembered that yeast would have little affect on this dough since there’s no gluten. I like some baked almond goods., but miss the texture, height and chew that you get with yeasted wheat. Even so, I am going to make the bagels and went to Trader Joe’s to pick up some Everything but the Bagel seasoning, which is great on rolls, burgers and steaks.

  33. Kim says:

    I’ve made these twice, subbing sunflower seeds for the hemp hearts, once chia for the sesame seeds, other time flax for the sesame seeds…
    They are great for breakfast and hold me til lunch very well. I also appreciate if I’m running late to work, I can eat one during the drive.
    I bake these on the weekend, throw each into a baggie and I’m set for the work week. I’ve tried them toasted with butter, slathered with cream cheese or filled with canadian bacon.
    The chewy texture/seeds help me to slow down too in my eating.
    Thanks so much as I needed to find a breakfast that fit low carb life; I can’t tolerate eggs (though I have chickens) for breakfast every day and had to abandon my traditional yogurt.

    • The Nourished Caveman says:

      Thank you for the awesome feedback Kim!!!

  34. Joan says:

    What is celtic sea…. sea salt?

    • The Nourished Caveman says:

      It’s a great unrefined sea salt! You can use any other unrefined sea salt you can find. There is a link to Amazon where you can buy that one if you want 🙂

  35. Rhonda says:

    I can’t thank you enough for this recipe. I’ve been making these for the last couple years. They remind me of a multigrain bread I used to eat before going grain free. I use my USA donut pan when I make these plus my muffin top pan. So I get 9 bagels (donuts) and 4 little muffins. After cooling, I slice each one in half and I store them in the freezer. Then when I want one I put directly into my toaster from the freezer. Comes out nice and toasty. Just love making ham, turkey or egg salad to put on them. Cream cheese is great too but I’m trying to go dairy free so don’t do that too much anymore. The pink himalayan salted ghee is wonderful on one too. This is the closest I think I can get to “bread and butter”. lol Thanks so much, just LOVE them!

    • The Nourished Caveman says:

      Nice!! Thank you so much Rhonda! I am so glad you like them 🙂

  36. Jen says:

    Can’t remember if I’ve asked this already but can I sub the coconut flour for something else like more almond flour? If so, how much? (I can’t tolerate coconut flour)

    • Candis Loomans says:

      I did 1/2 coconut and 1/2 almond and added 2 tbsp gelatin and halfed the psyllium and subbed some chia and they turned out great!

  37. Chef Chaney says:

    I am looking forward to trying these. First I must make a run to one of the two or three “American style Markets” and see if I can find Psyllium Fiber. Puerto Vallarta is not completely onboard with the keto diet yet. It is moving slowly but it will be a while before the stores are completely stocked with our needs. Many items I grab on one of my trips to the states which might be the case with the psyllium fiber. I will know in a couple of hours.

    • The Nourished Caveman says:

      Good luck with that Chaney! I hope you do find Psyllium, if not maybe you can order it from Amazon here?

  38. Susan De La O says:

    These are now a weekly staple in our home. We absolutely love these as bagels and alternatives for hearty sandwichs. Thank you!

  39. Shara Tallada says:

    Hi! Quick questions- does it matter if you use the grey or pink celtic sea salt? Also- I’m assuming you recommend the finely ground? Thank you!

  40. Carrie Hunter says:

    Mmmm! I’m licking my fingers! I didn’t have any pumpkin seeds, which is unusual for me, so I used pine nuts. These worked out very well. I made 4 bagels and 2 hot dog bun shapes. I might break up and toast one of the bagels to use as croutons on a spinach salad.

    • The Nourished Caveman says:

      Nice!! Hot dog buns….that I had never thought of! Brilliant!

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