Keto Milk Bagels (No Cheese – No Eggs – No Yeast – No Added Fats). 3g carbs in each LARGE one.
Creating keto bagels without fathead dough seemed an impossible mission. Until my umpteenth test batch. Then EUREKA! Finally cracked it. And I made sure to bake several more batches just in case it was a fluke.
So here they are in all their glory. My beautiful, puffy bagels are slightly sticky, a little less dense than true bagels, but incredibly good. And with a fraction of the fathead calories and fat.
Still, if you prefer the more common type of keto bagels, check out these keto everything bagels.
How to Make Keto Milk Bagels (No Cheese – No Eggs)
One bowl, a fork, a flexible spatula and a piping bag are all you need in terms of tools. I use a large doughnut mould to achieve perfectly formed, smooth bagels that rise uniformly, but it isn’t necessary. You can just pipe straight onto a silicone baking mat, or non-stick parchment paper.
As for ingredients, stick to the recipe and I guarantee that you won’t be disappointed.
Whey protein isolate is a must, and so are baking soda and xanthan gum. Without them, your bagels won’t rise.
I mix lupin flour and ground almonds for neutrality in flavour, less cake-y taste and less sweetness. Lupin is a special, very low carb, high protein legume unlike any other, but if you wish to avoid it, just replace it with more ground almonds. Note that you should not consume lupins or lupin flour if you have a serve peanut allergy, as they belong to the same botanical family.
Why Milk?
You might wonder why the need for milk. Well, it helps with the rise, texture and flavour. Is milk suitable for the keto lifestyle? YES! Especially if you use lactose-free option such as Arla (U.K.), which contains the same amount of carbs as British whipping cream. That said, I’ve had good results with just water, so you have another option.
Whatever liquid you choose, do make sure that you heat it to the point of being hot, but not boiling. You should be able to dip your finger in without getting scalded.
The process is super easy and clearly explained in the recipe card.
Enjoy!
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Keto Milk Bagels (No Cheese - No Eggs)
Ingredients
- 30 g whey protein isolate (U.S. option HERE)
- 40 g lupin flour (U.S. option HERE)
- 40 g ground almonds (U.S. option HERE)
- ¼ tsp fine himalayan pink salt (U.S. option HERE)
- 1 tsp xanthan gum (U.S. option HERE)
- 1 tsp baking powder
- ¼ tsp baking soda
- 200 g lactose-free whole milk
Instructions
- pre-heat oven to 170°C static.
- heat milk until hot (not boiling).200 g lactose-free whole milk
- sift dry ingredients and tip them into a medium/large mixing bowl, mix with a balloon whisk, make a well in the centre and pour in the milk.30 g whey protein isolate, 40 g lupin flour, 40 g ground almonds, ¼ tsp fine himalayan pink salt, 1 tsp xanthan gum, 1 tsp baking powder, ¼ tsp baking soda
- immediately stir with a fork, then combine using a flexible silicone spatula.
- transfer to a large sac-a-poche, cut the tip to create a 3cm opening and pipe around the outer sides of a LARGE 4-hole bagel/doughnut mould - or just pipe circles straight onto a silicone baking mat.
- bake for 18-20 mins, until golden, then open oven door 1/2 way and leave in situ for 5 minutes.
- remove from oven and let the bagels cool completely in the mould (if using).
- store at room temperature, uncovered.
Notes
Nutrition
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Hello. I hate to be one of those people but any chance I can use egg white protein instead of whey protein isolate as I don’t have any? Thanks
Hi. I’m afraid whey protein isolate is necessary. Without it, you’ll just bake a meringue. I realise it’s an expensive item, but you only need a little and I have many other bread and dessert recipes that require it, all using minimal quantities, so it’s best looked at as an investment.
How much fiber is in these? The net carbs are 3g?
2g fibre. 3g net carbs.
Followed recipe, left in oven longer and still came out gooey. What did we do wrong. Oven is convection, could that be an issue?
Could I use watered down whipping cream instead of milk (50-50 ratio)? Or even just use light cream? I’m in the US, and can only get lactose free milk in 1/2 gallon containers.
Hi Eric, yes you can, but you’ll probably need to bake them an extra 5 minutes or so, and expect them to be softer (see Gerri’s feedback).
Please let me know how they turn out, I always take on board feedback. Thank you.
I made these bagels exactly per the recipe. They turned out fabulous. They are not as firm in texture as regular bagels but wonderful as they are. I think they are my favorite Keto “bread” recipe for their adaptability, flavor, and texture. I made 1.5 recipe because I had a 6 bagel pan (non-stick metal) rather than 4. It made 7 bagels – my pan may have been slightly smaller bagels or perhaps I could have filled each a bit more. I’ll experiment with that next time. I baked in my high-end countertop toaster oven so one pan was my limit. Interestingly, that meant I had to wait for cooking and cooling to complete to put the remaining single bagel in to bake. It rose just as well and tasted just as good as the others. So the batter holds if you bake a double but only have one pan. I had them in numerous ways: Toasted with butter to test their basic flavor they were excellent. With sugarfree jam or fruit compote, very tasty, as with peanut butter and jelly. With cream cheese and ham or salmon, brilliant, as well as other sandwich fillings. I tried them both toasted and fresh – very good though toasted is my preference because the type of crustiness they acquire is really satisfying and yummy. Also, with regular bagels, I always ate them open-faced, finding a sandwich just too dense in bread ratio. With these, I liked using them open-faced very much but also found they made wonderful scrambled egg and cheese sandwiches with both the top and bottom. After piping but before baking I sprinkled a couple bagels with sesame and poppy seed and dried onions for an everything bagel… worked great. I used the lactose free milk as well as the Lupin flour and suffered no inflammation, bloating or digestion problems at all. They are filling and satisfying while at the same time being light and easy on the system. 5 stars from me. These are now a staple at my house. Well done, Antya, this is a very successful recipe that adds good nutrition, important variety, and deliciousness to my life! Thank you!
Such an extensive review! Super happy that you like the bagels as much as I do. The recipe took me ages to perfect, so I truly appreciate your feedback. Thank you!
Excite to try your bagels. Is a piping bag necessary? I don’t have one. Thanks.
Hi Gerri, not really, you just need a plastic food bag. Cut a corner and you have a make-shift piping bag.
Thanks! Can I just fill the mold using a spatula?
Yes Gerri, you can indeed, although the batter is sticky, so it may prove challenging. I look forward to your feedback.
Thanks. I’ll let you know how they turn out!
Came out great! Wasn’t difficult to fill with just a spatula & spoon. Very yummy! I’ll bake them a little longer next time. My oven’s the problem, not your directions. I didn’t have lactose-free milk, so mixed half water & half cream. Maybe the cream fat made the texture soft.
Hi Gerri, thanks for coming back with your outcome. Glad you like them. I’ve become hooked on these lately. I’m baking them weekly and they always turn out perfect. But yes, cream + water would change the texture a little. When I’ve tested them with plain water instead of milk, they also turned out too soft and needed to be baked 5 extra minutes.
Hi, could I change the whole milk to almond milk?
Hi Leslie, yes you can. Use the same quantity of almond milk, and allow an extra 2-3 minutes baking time. I’ve also made them with water instead of milk, and they needed an extra 5-6 minutes baking time. In both cases, the bagels won’t puff up as much, and will be paler, but still perfectly edible.
hmmm… looks good but I don’t have a bagel pan, do you think I can drop these directly onto a baking sheet for rounds without the holes or will it be too loose? or perhaps double and use a loaf pan and slice it like bread?
Hi, yes you can just pipe over a baking sheet, the batter (if you follow the recipe instructions) will be quite thick and will hold its shape. I recommend a silicone baking mat, but non-stick baking paper will do.
Trying these right now, so easy. Thank you!
Thanks, Mari, let me know what you think.
Wow – this recipe looks amazing and I really miss making bagels! Just a question about a couple of substitutions if you don’t mind. Could you suggest a nut free alternative to the almond meal – and could coconut milk be used instead of lactose free milk?
Thank you so much for making your wonderful recipes available to all of us looking to reduce carbs and improve our health🙏🏻
Hi Julie, sorry for the late reply – for unknown reason, some messages are going straight to my bin and I’ve only just seen yours. I tested these bagels extensively and I was unable to get a good outcome with coconut flour (they were dry and crumbly, no matter how much coconut flour I used). I haven’t tried any other nut flours. As for the lactose-free milk replacement, coconut milk will work – slightly different texture, and will need baking a bit longer – 5 min should be enough.