Chewy and Hearty Keto Bagels

Certified nutritionist

Elina Balode

"When it comes to following a ketogenic diet, many people assume that they have to give up their beloved carbs altogether. But what if we told you that you could still enjoy the satisfying taste and texture of a bagel while staying true to your keto goals? Yes, it's possible! In this article, we'll explore how you can incorporate bagels into your keto lifestyle, compare them to high-carb counterparts like donuts, and discover the health benefits of this delightful keto-friendly treat."

The Keto Bagel: A Tasty Revelation

Traditional bagels are loaded with carbohydrates, making them a no-go for anyone following a keto diet. However, thanks to creative culinary minds, you can now find keto bagel recipes that are just as satisfying and delicious as the high-carb versions. These keto bagels typically use almond flour, coconut flour, or a combination of both as a base, making them low in carbs and high in healthy fats.

Keto Recipes with Bagels

Keto bagels are incredibly versatile and can be used in a variety of keto recipes, whether for breakfast, lunch, or dinner. Here are some keto-friendly ideas to get your culinary creativity flowing:

Breakfast Sandwich:

Slice your keto bagel in half, spread with cream cheese or your favorite keto-friendly spread, and add scrambled eggs and avocado for a hearty and satisfying breakfast.

Lunchtime Delight:

Make a keto-friendly sandwich with your bagel. Fill it with turkey, lettuce, tomato, and mayo for a satisfying lunch option.

Dinner Surprise:

Use your keto bagel as a base for keto-friendly pizza. Top it with low-carb tomato sauce, mozzarella cheese, and your favorite keto toppings for a guilt-free dinner.

Comparing Keto Bagels to High-Carb Bagels and Donuts

It's essential to understand the nutritional differences between keto bagels and their high-carb counterparts, such as regular bagels and donuts. Let's take a closer look:

Carbohydrates:

A typical high-carb bagel can contain 50 grams or more of carbohydrates, whereas a keto bagel typically contains around 2-4 grams of net carbs, making it an excellent choice for those on a low-carb diet.

Sugar:

Regular donuts are loaded with sugar, often exceeding 20 grams per serving. In contrast, keto bagels use sugar substitutes like erythritol or stevia, resulting in negligible sugar content.

Healthy Fats:

Keto bagels are rich in healthy fats from almond flour and coconut flour, which can help keep you feeling full and satisfied. High-carb bagels and donuts are typically low in healthy fats.

Protein:

Keto bagels are often higher in protein due to their nut-based flours, making them a better choice for muscle maintenance and overall satiety.

Health Benefits and Impact on the Body

Now that we've established how keto bagels compare to high-carb alternatives, let's explore their potential health benefits and how they impact your body when consumed in moderation:

Weight Loss:

Keto bagels can be a valuable addition to your weight loss journey due to their low-carb, high-fat nature, which helps promote fat burning and curb cravings.

Blood Sugar Control:

The low carbohydrate content of keto bagels can help stabilize blood sugar levels, making them suitable for individuals with diabetes or those looking to manage insulin sensitivity.

Satiety:

The healthy fats and protein in keto bagels can keep you feeling full for longer, reducing the urge to snack on high-carb, sugary options.

Nutrient Density:

Keto bagels often contain essential nutrients like fiber, vitamins, and minerals from almond and coconut flours.

Keto bagel recipe:

Ingredients:

• 40g almond flour

• 20g cream cheese (20%)

• 80g mozzarella

• Pinch of baking powder

• 10g sesame seeds

• 60g ham

• 80g tomatoes

• 20g green leaf lettuce (optional)

Instructions:

1. Preheat oven to 200°C. Line baking sheet with parchment paper. In a bowl whisk the almond flour with the baking powder. In microwave-safe bowl combine mozzarella cheese with cream cheese. Microwave, stirring every 30 seconds, until the cheese is melted and combined, about 2 minutes total. You can also melt the cheese in small pot over low heat using stove.

2. Scrape the cheese mixture into the bowl with almond flour mixture and add 1/2 egg. Mix until well-combined. Roll the mixture into a ball. Press your finger into the center of the ball and stretch to form a bagel shape and place on a baking sheet.

3. Brush the top of the bagel with remaining egg and sprinkle with 1 tsp. sesame seeds (or any other seeds or choice), pinch of salt and other seasoning of choice.

4. Bake for about 20 minutes or until golden brown. Let cool 10 minutes before serving.

5. Serve with slices of lean ham, tomatoes and few lettuce leaves.

Incorporating keto bagels into your ketogenic diet doesn't mean sacrificing taste or satisfaction. With a wealth of keto recipes for breakfast, lunch, and dinner at your disposal, you can enjoy this delicious alternative while reaping the benefits of low-carb, high-fat eating. So, go ahead and indulge in the most popular keto recipes featuring bagels, and savor the flavors of a keto lifestyle that supports your weight loss goals and overall well-being.