These keto bagels have no cheese and are a soft high fiber bagel. A great keto alternative to Fathead dough and flavoured with onion for a savoury and gluten free bagel.
These keto onion bagels are a low carb version of a gluten free recipe that uses flour and yoghurt. This low carb version uses oat fibre, coconut flour and psyllium husk powder in addition to the yoghurt. It’s a quick and easy recipe that only takes 25 minutes to bake.
Carbs in onion bagels
For lovers of savoury onion bagels you may be shocked to know that the regular wheat bagels have 50g net carbs. This keto onion bagel has 4.1g net carbs and are also high in fiber.
Is oat fiber keto?
Oat fiber is a great keto flour as it’s high in fiber and has zero carbs. Don’t get distracted by the word “oat” as it is not a flour, but a product of grinding the outer husks of the oat. The colours of oat fiber may vary but I find that I have more success baking with the white oat fiber from Life Source.
How to make low carb bagels
I love how low carb baking is quick and easy at times. No pounding of the dough or waiting for it to rise.
The low carb ingredients for this onion bagel recipe are:
- Oat fiber – It is used almost like regular flour for this recipe.
- Coconut Flour – Just two teaspoons are used to help bind the dough. I’ve made these bagels with golden flaxseed meal in place of the coconut flour for a more “wholewheat” flavour too.
- Psyllium husk powder – This helps bind the dough and must be the powder. If you have psyllium husk, grind them in the coffee grinder before using. I like the NOW brand for not turning purple.
- Xanthan gum - Only a small amount works as a binding agent in place of gluten.
- Onion powder & dehydrated onion flakes – The powder is used for the dough and the flakes for the topping. For extra onion flavour you could add a tablespoons of onion flakes to the dough but it will increase the net carbs.
- Eggs – Two medium sized for the bagel dough and a small beaten egg for an egg wash. The egg wash gives the bagel a slight glaze and helps the topping stick too.
- Greek yogurt – Natural, probiotic yogurt is used for this dough. I’ve not tried to replace it with coconut yoghurt but that might work.
- Apple Cider Vinegar – This helps give the dough a slight lift.
- Baking powder & Salt – Standard savoury baking ingredients.
- Hot water - This is used if the dough is too dry. Different brands of the dry ingredients may need extra liquid.
I prefer to enjoy these keto onion bagels cooled, sliced and slathered with cream cheese for a filling vegetarian keto breakfast.
Recipe Tips & Suggestions
5 minutes before the end of cooking, flip the bagels over for an extra golden and crispy top.
Coconut flour could be substituted with almond flour as well as ground flax meal.
More low carb bagel recipes
Keto Onion Bagel
Ingredients
- ½ cup oat fiber
- 2 tablespoons coconut flour
- 1 tablespoons psyllium husk powder
- 1 teaspoon onion powder
- 1 teaspoon xanthan gum
- 1 teaspoon baking powder
- ½ teaspoon salt
- 2 medium eggs
- ½ cup Greek yogurt
- 1 tablespoon apple cider vinegar
- ¼ cup hot water optional
Topping
- 1 small egg beaten
- 1 tablespoon dehydrated onion flakes
Instructions
- Preheat the oven to 180C/350F degrees
- In a medium bowl beat the eggs with the Greek yoghurt until smooth.
- Add the oat fiber, coconut flour, psyllium husk powder, onion powder, xanthan gum, baking powder and salt and using a spatula or spoon mix into a dough.
- Add the apple cider vinegar and continue to mix the dough.
- If the dough is too dry add the hot water a tablespoon at time. If you find your dough too sticky, add more oat fiber.
- Let the dough rest for 5 minutes for the psyllium husk powder to expand.
- Cut the dough into four even pieces and roll into a small ball. Roll each ball out into a rope about 5 – 6 inches long.
- Place the dough ropes onto a parchment lined baking tray and seal the two ends together to make the bagel shape.
- Brust the bagels with the egg wash and scatter the dried onion on top.
- Bake for 20-25 minutes until golden.
- Set aside to cool.
Notes
Nutrition
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