Low Carb Vegan Bagel Thins | Meat Free Keto - these gluten free, nut free, paleo and keto-friendly bagel thins toast up nice and crispy, and a perfect compliment to cream cheese!

Vegan Keto Bagel Thins

It’s pretty universally understood on low carb diets that you will really miss bread, and that there really won’t be a satisfying replacement for most bread-based items that you truly love. Instead, you have to sort of compartmentalize the experience of your former favorites, figure out what it is about them that you really like, and try to recreate that aspect of the food in a low carb manner. Lately, I’ve been craving bagels, or more specifically, the crunch of a nice toasted bagel with some sort of cream cheese or butter melting on top. I would take this over a doughnut any day. But, as it stands now, I haven’t been able to find any low carb or keto vegan bagel substitute on the market (let me know in the comments if you’ve found one!), so I had to try and devise my own.

I’ve been gluten free for over 6 years now, so I haven’t had a real bagel in a while. So, my point of reference is a little bit off. Of all the gluten free bagels I tried, none of them really stood out as being particularly bagel-like, but there is one brand that I really, really liked a few years ago. They’re called Against the Grain, and are based in Vermont. These breads use a traditional Brazilian cheese bread recipe (pão de queijo) as a jumping off point, and it actually made some pretty solid gluten free bagels. They toasted up nice and crispy, and were great for topping.

So, I decided to use this as my starting point. They have a delicious sesame bagel that seemed like it would be a good reference, as sesame seeds are definitely keto friendly. After some trial and error (see the notes below), I finally came up with a vegan keto bagel thin that can be toasted and topped, and tastes delicious. I’m pretty darn excited about this recipe, mostly because it clocks in at .2g of net carbs per serving. .2g. So, you can basically eat the whole batch and be fine, though I would strongly caution against that, given the amount of fiber present… These keto bagel thins are gluten free, paleo, nut free and vegan, so unless you are allergic to sesame seeds (like my brother), you can enjoy these freely!

Low Carb Vegan Bagel Thins | Meat Free Keto - these gluten free, nut free, paleo and keto-friendly bagel thins toast up nice and crispy, and a perfect compliment to cream cheese!

Notes on Baking Vegan Keto Bagel Thins

  • No, these do not taste like either New York or Montreal bagels. Nothing will be able to come close to that if it’s low carb and vegan. Sorry. 🙁
  • If you’d like a denser, crispier bagel thin, omit the flaxseed. If you do this, you should only make 4 bagel thins, and make them twice as thick as the recipe states below. This way you can cut them. I accidentally made them this way one time, and they were suuuuuuper tasty, but a little oily. If you don’t mind this, it’s definitely worth trying this way at least once.
  • I sprinkled sesame seeds on top for fun and decoration, but it’s totally not necessary. It just makes them seem more bagel like.
  • I don’t have a sub for the psyllium husk powder. Sorry!
  • These are delicious when split and then toasted as you would a normal bagel. I used Trader Joe’s vegan cream cheese on top, and they were lovely.

Vegan Keto Bagel Thins

Cook Time: 40 minutes

Total Time: 50 minutes

Category: Breakfast

Cuisine: Low Carb

Yield: 8 vegan keto bagel thins

Serving Size: 1 vegan keto bagel thin

Calories per serving: 129

Fat per serving: 9.9g

Carbs per serving: .2g net

Protein per serving: 3.8g

Fiber per serving: 7g

Vegan Keto Bagel Thins

These vegan keto bagel thins are a low carb, gluten free, grain free nut free way to enjoy breakfast. They toast up nicely, and hold toppings quite well!


  • 3 tbsp ground flax seed
  • 1/2 cup tahini
  • 1/2 cup psyllium husk powder
  • 1 cup water
  • 1 tsp baking powder
  • pinch of salt (add up to 1 tsp if using unsalted tahini)
  • optional sesame seeds for garnish


  1. Preheat oven to 375F.
  2. To a mixing bowl, add psyllium husk powder, ground flax seeds, baking powder, and salt, and whisk until thoroughly combined.
  3. Add water to the dry mixture, and mix until all the water has been absorbed. Mix in tahini, so that the entire dough is completely uniform. This may require some serious kneading, but it's important that everything is thoroughly mixed!
  4. Form patties by hand that are about 4" in diameter, and 1/4" thick. Lay on your baking tray and cut a small circle from the middle of each round. I used the bigger end of a large pastry tip (that would would normally use for piping frosting).
  5. Now's the time to add those sesame seeds!
  6. Bake for around 40 minutes, until golden brown.
  7. To enjoy, cut in half and toast like you would a normal bagel. Then top as desired!
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Low Carb Vegan Bagel Thins | Meat Free Keto - these gluten free, nut free, paleo and keto-friendly bagel thins toast up nice and crispy, and a perfect compliment to cream cheese!

Low Carb Vegan Bagel Thins | Meat Free Keto - these gluten free, nut free, paleo and keto-friendly bagel thins toast up nice and crispy, and a perfect compliment to cream cheese!


  • Andrea May 8, 2017 at 9:47 pm

    These bagels sound so interesting… I went out and bought psyllium husk powder today so I can bake some soon. What is the pink / blue stuff in the one photo? It looks like unicorn cream cheese.

    • Liz May 12, 2017 at 6:46 am

      Hi Andrea, thanks for commenting! Haha, I can’t believe I forgot to mention the cream cheese in the post! I just took the trader joe’s vegan cream cheese, and mixed a few (literally 3-4) blueberries into half of it, and a smidge of beetroot powder into the other half! Then I swirled it together. “Unicorn bagel” was the EXACT look I was going for!

      Did you make these yet? I’m curious to know what you think!

  • Karen May 10, 2017 at 6:56 am

    Thanks for all your great recipes!

    You said if there was a vegan low carb bagel product to let you know in the comments 🙂

    Low Carb Bread Company has tons of bread options that are vegan. I I have tried the breads and the mutli-grain bagels and they are the best low carb optionsI have ever had. For the most part, they are 2 net grams of carbs, plus about 14 grams of protein. They are very close to having real bread. I have them when I am missing bread/bagels. It is great lightly toasted with a little Earth Balance.

    You can order straight from their web-site and it takes about a week to get it.

    Check them out and I would love to know what you think!

    • Liz May 10, 2017 at 9:07 pm

      Oh my goodness, that is AWESOME!! Thank you so much Karen, checking them out now!

  • Kevin May 22, 2017 at 12:41 pm

    I added some konjac root in place of some of the psyllium — i just opened a few v-caps from Nature’s way Glucomannan (aka konjac root).

    I also topped with TJ’s ‘Everything-Bagel’ spice topping; SUPER amazing. nom.

    Thanks for curating!

    • Liz May 23, 2017 at 11:52 am

      Thanks for the comment, Kevin! The konjac substitution sounds intriguing – I’ll have to try it! I keep seeing that seasoning mix everywhere, and need to get my hands on it!

  • Rae June 18, 2017 at 7:33 pm

    Mine turned out black! Any thoughts why? I used the same ingredients listed here.

    • Liz June 19, 2017 at 10:21 am

      Hey Rae! That’s wild! I don’t actually know why that would have happened, but I can do some research into it!

      • Rae June 19, 2017 at 3:21 pm

        They were still delicious. Mine were dripping oil when I was flattening them. Were yours that oily?

        • Liz June 19, 2017 at 6:37 pm

          Oh strange! Mine have not been that oily. I wonder if the brand of tahini plays a role. My tahini was really thick, and not so oily at all.

        • Annie June 22, 2017 at 11:49 am

          They may have been black based on the type of flax seed/meal you used. If you don’t specifically buy “golden” flax meal, your bread will always look a little darker and more like a black pumpernickel bread than the photos here. My understanding is that the chemical/nutrition is exactly the same between the different types, one just turns out lighter.

          • Liz June 23, 2017 at 10:54 am

            Hi Annie, thank you so much for this comment! Yes, that’s probably exactly it. I always buy golden flaxseed (it’s just what’s in bulk at the store near me), and so I completely forgot about darker varities.

          • RAE June 23, 2017 at 6:28 pm

            Awesome!! I have both golden and milled so I must have used the milled for this one. Thanks!

          • Kristin October 21, 2017 at 10:43 am

            Thanks for posting this, mine turned out black as well, and I wasn’t sure if it was because some of my ingredients are a little old.

  • Sophia June 22, 2017 at 10:06 am

    Mine seemed to be crumbly when I was forming the dough. Any tips?

    • Liz June 23, 2017 at 10:52 am

      Hi Sophia! You can always add in some more water (a tsp-ish at a time) if things are a bit crumbly. I hope this helps!

  • Lisa June 25, 2017 at 6:26 am

    Hi we just tried these and found they didn’t rise enough to cut. I made 8 patties…maybe it should have been 4? Thanks

    • Liz June 30, 2017 at 10:03 am

      Hi Lisa! These do end up being very thin when finished. You could definitely try making them into 4 patties so they are easier to cut. The baking time will need to be increased though, so they cook all the way through! 🙂

  • Rhonda June 30, 2017 at 12:07 pm

    I’ve heard good things about the low carb bagels sold here: https://www.thinslimfoods.com/index.php?main_page=index&cPath=5.

  • Rhonda June 30, 2017 at 12:08 pm

    Do these come out rubbery? Everything that I’ve tried baking with psyllium husk powder comes out with a rubbery texture that I don’t enjoy.

    • Liz June 30, 2017 at 12:29 pm

      Hi Rhonda, these do not come out rubbery if you follow the recipe closely! 🙂

  • andrea July 24, 2017 at 1:40 pm

    Hi! how can I sustitute psyllium??

    • Liz July 25, 2017 at 8:02 pm

      Hi Andrea! You could try substituting the psyllium for an equal amount of ground flax or ground chia seeds. I would recommend soaking them in the water to form that gel before adding it into the larger mixture, to try and approximate the effect of the psyllium.

  • Laura July 29, 2017 at 1:22 am

    Hey I was so excited to make these but when I entered the recipe into MyFitnessPal it came up as 12 grams of carbs per serving. Can you show me how you got .2 grams? Sorry, I’m sort of new at this. Thanks !

    • Liz July 31, 2017 at 8:59 am

      Hi Laura – this is a great question! MyFitnessPal doesn’t calculate net carbs (which is what’s shown on this page), but rather total carbs. So, in order to get to the net carbs, which are the ones that actually impact your blood sugar levels, you would subtract the grams fiber from the total amount of carbs.

      Because I calculated this from the brands I used of tahini, psyllium, etc, there might be a slight variation in our totals, but they should be pretty close!

      I hope this cleared things up! If not, let me know and I’ll figure it out! 🙂

  • Carol August 24, 2017 at 10:28 am

    These are presently in my oven. I sprinkled cinnamon on a few to try that out. Thanks for the recipe!

    • Liz August 24, 2017 at 11:03 am

      Hi Carol – thanks for commenting! Cinnamon sounds like an awesome addition. I hope they turn out delicious!

  • Devon | New Pine Health October 25, 2017 at 7:33 pm

    I finally got around to making these today, and OMG they were perfect! I can’t wait to try different spices and add-ins. I’ve got lots of clients asking about keto diets lately, and since I work mainly with plant-based diets it’s been great to have your site to direct people towards. So thank you!

  • fabio November 4, 2017 at 5:25 am


    can i substitute the Psyllium Husk Powder with some other flour?

    • Liz November 5, 2017 at 6:10 pm

      Hi there! You might be able to use flax seed instead. I haven’t done that for this recipe, but I’ve made that substitution in a similar recipe for rolls that worked out well!


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