Easy Low Carb Keto High Protein Everything Bagels

This Easy Low Carb, Sugar Free Keto High Protein Everything Bagels are Gluten Free, Keto, made in under 30 minutes and perfect for anyone on a low carb diet, ketogenic diet or looking to increase your daily protein! These are also almond flour free made with simple ingredients!

You Can Enjoy a Bagel and Still Lose Weight (Even in Midlife)

I’ve got some news for you, friends — you can enjoy a bagel and still lose weight, even in midlife. Yes, really.

This low carb everything bagel recipe has been on my blog since 2015, and it’s still one of my most-loved recipes because it proves something I’ve been teaching for years: it’s not about cutting foods out forever — it’s about making smarter versions that actually work for your body.

Each bagel has about 134 calories and just 1.6 grams of net carbs, making it a fantastic option if you’re following a keto diet, low carb lifestyle, or my Midlife Macro Method™ approach.

And unlike many store-bought “keto bagels” filled with fillers and questionable ingredients, these are made with simple, real ingredients like almond flour, cream cheese, mozzarella cheese, eggs, and everything bagel seasoning.

If you’re new around here, welcome. If you’ve been with me for years, you already know this truth:

Sugar and refined carbs are the real problem — not fat.

The real issue is the combo of sugar + refined carbs + fat, especially in ultra-processed foods. That combination wrecks blood sugar, appetite control, and hormones — particularly for women in perimenopause and menopause.

Fat itself has gotten a bad rap for decades, and yes, some of my recipes are intentionally higher in fat. That’s not a mistake — it’s strategic.

I shared the very real struggles I’ve had, you can read about them here. While it hasn’t been easy as far as what I’ve wanted to accomplish, it has been a learning experience. All the ways I know my body has changed and how to do things a bit differently to see results I want to see.

Here are some of my higher fat recipes; Pumpkin Cheesecake Mousse, Apple Cream Cheese Muffins, Cauliflower Breadsticks!

How My Body (and My Approach) Has Changed Over the Years

I’ve shared openly about my struggles over the years, and if you’ve followed my journey, you know this hasn’t been linear or easy.

I started sharing my sugar-free journey over 14 years ago in 2011, and the way I ate back then looks very different from how I eat today. The principles are the same, but my body has changed — especially in midlife — and my strategy had to change too.

After having my third child about 20 years ago, weight loss became harder, but it was still doable. As long as I tracked my food and stayed disciplined, I could lose weight. Back then, I could even enjoy small amounts of whole wheat flour, honey, or natural sweeteners without major issues.

Then came blogging full-time.

You know the drill…

“Just a bite to test.”

“One more taste for texture.”

“It’s my job, right?”

Those little bites add up.

The weight didn’t really creep up until I started writing my cookbook. It happened slowly and sneakily — a pound here, another pound there — until suddenly I was 10 pounds heavier by the time summer rolled around.

I truly believed I could just exercise it off.

Wrong.

Did. Not. Budge.

For months, I did everything I thought I should be doing — exercising more, eating “healthy,” staying busy — and nothing worked. If you’re in midlife and nodding your head right now, you know exactly how discouraging that feels.

What Midlife Taught Me About Food, Fat, and Satisfaction

As I’ve gotten older — and through years of recipe testing, coaching women, and paying attention to my own body — I’ve learned a lot.

First, gluten is no longer something my body tolerates, which is why you’ll notice my recipes are now entirely gluten-free. That wasn’t a trend decision — it was a health decision.

Second, I learned that satisfaction matters more than restriction.

What actually keeps me full, energized, and stable is:

Healthy fats like extra virgin olive oil, avocado oil, coconut oil
Adequate protein
Low carb, whole-food ingredients that don’t spike blood sugar

This is exactly why my approach evolved into what I now teach as the Midlife Macro Method™ — a strategy that emphasizes higher protein, moderate fat, and controlled carbs, instead of the very high-fat keto approach that stopped working for me in midlife.

So yes — many of my recipes still include fat, but now they’re balanced with protein and purpose, not excess.

Why You Don’t Have to Give Up Bread (Yes, Even Bagels)

One thing I want you to hear loud and clear:

You do NOT have to avoid bread forever when you make it low carb and blood-sugar friendly.

This keto bagel recipe is a perfect example.

These bagels are made using a fathead dough base with almond flour, mozzarella cheese, cream cheese, eggs, baking powder, and everything bagel seasoning.

They bake up with a chewy texture, hold their shape beautifully, and store well in an airtight container for the week — making them perfect for meal prep.

I’ve tested this recipe every which way:

Swapping sour cream for heavy cream (too soft)
More flaxseed meal, less coconut flour (not great flavor)
More coconut flour, less protein (wrong texture)

This version is the best balance of taste, texture, and satisfaction I’ve found.

Will it taste like a white flour, sugar-laden bakery bagel?

No — and it’s not meant to.

But for a low carb bagel recipe that supports midlife weight loss, stable energy, and fullness, these absolutely deliver.

The Perfect High-Protein, Low Carb Breakfast

Slice one of these bagels, toast it, add a little butter, and top it with:

A fried or scrambled egg
Some bacon or sausage

And you’ve got a high-protein, low carb breakfast that keeps you full for hours — without blood sugar crashes or cravings.

These bagels make 12 per batch, which makes them ideal for busy weeks, breakfast sandwiches, or even bagel bites.

Low carb doesn’t mean deprived.

Healthy fats don’t need to be feared.

And midlife doesn’t mean you’re broken — it means your body needs a smarter strategy.

This recipe has stood the test of time for a reason.

Here are some other recipes you might like:

Here’s the link to the donut pan I purchased for the recipe.

Course Breakfast

Prep Time 15

Cook Time 25

Total Time 40

Servings bagels

Calories 134kcal

Author Brenda Bennett | Sugar-Free Mom

Ingredients

12 eggs
1/3 cup sour cream
1/4 cup ground flaxseed
1/2 teaspoon sea salt
1 teaspoon baking powder
1/3 cup coconut flour
1 cup protein powder or 2- 1/4 scoops (86grams)

Seasoning Topping

1 teaspoon dried parsley
1 teaspoon dried oregano
1 teaspoon dried minced onion
1/2 teaspoon garlic powder
1/2 teaspoon dried basil
1/2 teaspoon sea salt

Instructions

Preheat oven to 350 degrees.
In a stand mixer with the paddle attachment add the eggs and sour cream and blend until combined well.
In a large mixing bowl whisk the flaxseed, salt, baking powder, coconut flour and protein powder together.
Slowly pour the dry ingredients into the wet in the stand mixer until incorporated.
In a small bowl whisk the seasonings together for the topping. Set aside.
Grease two 6 capacity doughnut pans liberally.
Sprinkle about 1/4 teaspoon of the seasonings directly into each section.
Pour batter evenly into each.
Evenly sprinkle the rest of the seasoning mixture onto the batter of each bagel.
Bake bagels for 25 minutes until golden brown.
Cool slightly then remove from pan. Keep refrigerated until ready to toast and serve with your favorite toppings, or make a breakfast sandwich with a fried egg, and bacon!

Video

Notes

This recipe was first published in January of 2015 and updated with a video in 2017.

Nutrition

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