Unlike traditional bagels, which are high in carbs, this fathead dough bagel recipe keeps things low-carb, high-fat, and protein-packed—making it an excellent option for a ketogenic diet. Whether you enjoy them toasted with cream cheese, as a sandwich base, or on their own, these onion bagels will quickly become a staple in your keto meal plan.
Why You’ll Love These Keto Onion Bagels
Low-Carb & Keto-Friendly – Only 4g net carbs per bagel.
Gluten-Free & Grain-Free – No wheat, no refined flour.
Chewy & Flavorful – Just like real bagels, but without the carbs!
High-Protein & Healthy Fats – A great energy-boosting breakfast.
Easy to Make – Just a few ingredients and no yeast required.
Ingredients for Keto Onion Bagels
For the Dough:
- 1 ½ cups almond flour (super-fine for the best texture)
- 1 tbsp coconut flour (adds structure)
- 1 tbsp baking powder (helps with rise)
- ½ tsp salt
- 2 large eggs (room temperature)
- 2 cups shredded mozzarella cheese (gives bagels a chewy texture)
- 2 oz cream cheese (adds richness)
For the Onion Topping:
- 2 tbsp dried minced onion (or onion flakes)
- 1 tbsp sesame seeds (optional, for extra crunch)
- 1 tbsp poppy seeds (optional)
- 1 egg yolk (for egg wash, helps toppings stick)
How to Make Keto Onion Bagels
Preheat the Oven
- Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.
Make the Dough
- In a microwave-safe bowl, combine the mozzarella cheese and cream cheese.
- Microwave in 30-second intervals, stirring after each, until fully melted and combined.
- In a separate bowl, whisk together almond flour, coconut flour, baking powder, and salt.
- Add the eggs to the flour mixture and mix well.
- Quickly stir in the melted cheese mixture and knead the dough with your hands (or a spatula) until well combined.
Shape the Bagels
- Divide the dough into 6 equal portions.
- Roll each piece into a log, then form a bagel shape by pinching the ends together.
- Place bagels onto the prepared baking sheet.
Add Onion Topping
- Brush the tops of the bagels with egg yolk for a golden finish.
- Sprinkle dried onion flakes, sesame seeds, and poppy seeds evenly on top.
Bake the Bagels
- Bake for 20-25 minutes or until golden brown and firm to the touch.
- Let them cool for 5-10 minutes before serving.
Nutrition Information (Per Bagel)
Calories: ~200 Net Carbs: ~4g
Protein: ~10g
Fat: ~15g Fiber: ~3g
Storage Tips
- Refrigerator: Store in an airtight container for up to 5 days.
- Freezer: Freeze in a ziplock bag for up to 3 months. Reheat in the toaster or oven.
Serving Suggestions
🥑 Keto Avocado Toast – Spread with mashed avocado and sprinkle with sea salt.
🧀 Bagel & Cream Cheese – Classic combo with a keto twist!
🥓 Bacon & Egg Bagel Sandwich – Perfect for a high-protein breakfast.
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