Vegan Keto Bagels (gluten-free, soy-free, nut-free)

Vegan Keto Bagels (gluten-free, soy-free, nut-free)

These vegan keto bagels have been one of my absolute favorite recipes since coming up with them almost a year ago! Since that time, I’ve made changes and adaptations to the base recipe to improve it. Low carb vegan bagels were once just a fantasy, and so I was completely smitten with the original recipe. Of course, making these so often, I’ve discovered new tips and tricks to make these even better. So, this recipe just keeps evolving. Thank you to everyone who has helped shape these into something that is a pretty much perfect keto bagel that just so happens to be egg-free and dairy-free as well!

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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.

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!

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 1.2g of net carbs per serving. 1.2g. 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!

Vegan Keto Bagels | MeatFreeKeto.com - These vegan keto bagels are a low carb, gluten-free, egg-free, nut free and dairy-free way to enjoy breakfast. They toast up nicely, and hold toppings quite well!

Notes on Baking Vegan Keto Bagels (gluten-free, soy-free, nut-free)

  • Update: You guys suggested making these in a doughnut pan, and they turned out perfect! I used the same recipe, but divided by 4 in a doughnut pan and they were fluffy and thick and wonderful. 🙂
  • 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. 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.
  • I used Bob’s Red Mill flaxseed, Once Again tahini and Organic India psyllium!

Vegan Keto Bagels (gluten-free, soy-free, nut-free)

Prep Time: 10 minutes

Cook Time: 40 minutes

Total Time: 50 minutes

Category: Breakfast

Cuisine: Low Carb

Yield: 6 vegan keto bagel thins

Serving Size: 1 vegan keto bagel

Calories per serving: 209

Fat per serving: 16.4g

Carbs per serving: 2g net

Protein per serving: 6.6g

Fiber per serving: 7.4g

Vegan Keto Bagels (gluten-free, soy-free, nut-free)

These vegan keto bagels are a low carb, gluten-free, egg-free, nut free and dairy-free way to enjoy breakfast. They toast up nicely, and hold toppings quite well!

Ingredients

  • 1/2 cup (56g) ground flax seed
  • 1/2 cup (112g) tahini
  • 1/4 cup (20g) psyllium husks
  • 1 cup (240ml) water
  • 1 tsp baking powder
  • pinch of salt (add up to 1 tsp if using unsalted tahini)
  • optional sesame seeds for garnish

Instructions

  1. Preheat oven to 375F.
  2. To a mixing bowl, add psyllium husk, ground flax seeds, baking powder, and salt, and whisk until thoroughly combined.
  3. Add the water to the tahini, and whisk until combined.
  4. Stir the dry ingredients into the wet, and then knead to form the dough. It's important that everything is kneaded thoroughly and that the dough is uniform!
  5. 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). You can also use a doughnut pan for this step, which makes everything so much easier!
  6. Now's the time to add those sesame seeds!
  7. Bake for around 40 minutes, until golden brown.
  8. To enjoy, cut in half and toast like you would a normal bagel. Then top as desired!
https://meatfreeketo.com/vegan-keto-bagel-thins/

 

Vegan Keto Bagels | MeatFreeKeto.com - These vegan keto bagels are a low carb, gluten-free, egg-free, nut free and dairy-free way to enjoy breakfast. They toast up nicely, and hold toppings quite well!

 



91 thoughts on “Vegan Keto Bagels (gluten-free, soy-free, nut-free)”

  • 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.

    • 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!

  • 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!

    • I like the Low Carb Bread Company products, however, most are not actually keto friendly because they use wheat. A good, fast go-to but I found their products inflammatory. That’s why these bagels rock! No inflammation here.

  • 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!

    • 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!

        • 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.

        • 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.

          • 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.

          • 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.

    • 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!

  • 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

    • 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! 🙂

  • 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.

    • 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.

  • 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 !

    • 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! 🙂

  • 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!

    • 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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  • Question…. When I put my ingredients into cronoMeter, it says each bagel is 6.4 nc!
    I’m vegan keto so that would be too many carbs for one meal. Maybe it’s my particular tahini…..?
    What brand tahini do you use and nc??
    My bagels are currently in the oven and do smell heavenly. ⛅
    Thanks!
    Heather

    • Hi Heather! Hm, that’s a big difference! What brands are you using?

      The tahini I’m using is Once Again (with the raccoon on the label,) – 0g net carbs

      The psyllium powder I used was from Organic India, also 0g of NC per serving!

      The flax seed I used was bob’s red mill, and was 1g of net carbs per 3tbs!

      I hope this helps, and that the bagels turn out to be delicious! 🙂

      EDIT: I should also note that in cronometer, the Tahini is now listed as having 1g of net carbs per 2tbsp, whereas on the label it still says 0g of net carbs for 2 tbsp. Even with that difference though, it should only be 1g more per bagel thin!

  • I made these using the Everything But the Bagel seasoning from Trader Joe’s and topped with their vegan cream cheese and some chives… needless to say I’m in heaven. I could (and probably will) eat these all the time and not miss my personal favorite breakfast

    • Oh yea; the TJ’s seasoning and KiteHill Chive vegan cream cheese is a win.

      (I often cover the tops of my bagels as they bake with a sheet of parchment to keep the seasoning from getting too toasty.)

      • I can’t say I’ve ever seen KiteHill, but if I do I’ll definitely give it a try.

        That’s an awesome idea, I’ll try that out on my next batch. 🙂

  • One word of caution on physsilium is that you have to make sure you drink plenty of water with it. Depending on how many bagels you have especially if you have more than one have at least a couple glasses of water. Psyllium (which is a laxative and a fiber that swells in your intestines-with not enough water can not only cause constipation, it can also swell in your throat and choke you especially at night while sleeping. (Pysillium is basically what is in Metamucil) This recipe looks delicious though!

    • This is a really good point, Laurie! Hydration while consuming things made with psyllium (especially when it’s something like this, where there is a lot of psyllium) is so important. Thank you for commenting this!

  • I make these a lot and love them. Although I just realized I’ve been making them wrong the whole time, ha! I add the water to the dry mix 1st then add tahini. I also make them larger using a donut baking pan. It yields 6. Not sure how they taste using the recipe but I think my mistake is pretty delicious!

    • Hi Erin! Funny story – that’s actually the way I used to make them, too! I realized in time (with the help of some readers on facebook) that it’s actually easier to mix the water into the tahini and then the dry into that. They taste the same, it’s just a slightly easier way, especially if the tahini is a little cold.

      I just bought a donut baking pan last weekend!! I’ll have to try this for sure 😀

    • Hi Josie, great question! You can sub the tahini for another seed or nut butter. Sunflower, peanut, or almond butters seem to work the best!

  • Theres a seasoning called everything but the bagel that you should try on top! It’s all of the everything bagel toppings in one bottle and keto friendly!

    • Oh my goodness, yes. I LOVE this seasoning mix! I pretty much go to Trader Joe’s exclusively for that seasoning now (I buy other stuff, too, but the Everything Bagel seasoning is the real draw! :D).

  • i added these into my fitness pal and even took away the sesame seeds, mine were 3 net carbs and 400 cal. i also didn’t just add the ingredients i added them straight from the website. not very impressed, although they were very tasty

    • Hi Ella, I’m glad you enjoyed these. When you enter ingredients “straight from the recipe,” MFP just picks a random brand/database entry to use for the nutrition information and not the actual brand or variant used. So, you aren’t actually getting an accurate result for the ones you make. For instance, if the tahini you used had more oil, then the calories per serving would be higher than another brand with less oil. Similarly, there are carb differences between tahini made with unhulled and hulled sesame seeds. So, unless you are using the exact ingredients I use (which I noted above), you’ll get different results. 🙂

      I always recommend entering the exact ingredients you are using for this reason. That way you are getting the most accurate info possible!

  • Doubled this and made 12 perfectly fluffy bagels in a silicone donut pan! Thanks so much for sharing! My macros for this recipe we’re different than yours… calories 403, fat 34.2, carbs 12.6

    • I’m so glad you like them, Mary! I’ll have to re-check the ingredients in cronometer to see what’s up with the discrepancy! Thanks for letting me know!

  • So tight. I have one every single day, made them in a silicone donut baking pan. Thanks for sharing. I ended up with 188c, 15g fat, 8g carb, 6g fiber & 6g protein

  • I received your book right before Halloween and have just now been able to sit down with it and do some sampling! (I have been really busy) anyway I pulled out the bagels from the oven just now…they are so awesome! while they were baking OMG! they smelled so good! Your bagel topping is perfect! Your bagels are perfect! This is the first keto bagel recipe that I can actually say I liked! I also just took out your seed bread from the oven ….and it looks just as good! I bought a new bread slicer (the simple kind you cut between measured spaces…not an electric slicer) and waiting patiently for bread to cool to try slicing it. I knew this was not going to be a fluffy big loaf… my loaf/bread pan was a big one (I think I might look for one about 1/3 smaller) but the bread looks and smells just as good as the bagels! I can’t wait to try it! I think the secret is the tahini!!! none of the other keto recipes I have tried called for tahini before. I think it makes the bread smell more ….savory? yummy? really good! I also tried your silky smooth chocolate chia pudding for breakfast…another yum! I have multiple other recipes I am going to try soon! Thanks for a great recipe book…and thanks for wheat-less bread in my life! yeah!

    • Danette, thank you so much for writing such a thoughtful and heartfelt review. This absolutely made my whole month to read!

      I’m so happy you are enjoying things so much and that the recipes are helping you to adjust to life without wheat bread!! 😀

      I think you’re right – the tahini really does make a difference. It was when I started adding tahini in that the bread really started tasting awesome. 😀

  • Mine turned out how they should look, but I can’t get past the taste…. texture is great but the taste makes them near impossible for me to eat. Is there something I might be doing wrong?

    • Hi Angela! Some brands of psyllium are just very strongly flavored, so that could be it, and some people just don’t like the taste of psyllium. It could also be the brand of tahini used. It’s hard to say without knowing any other information. I’m sorry I’m not much help! :/

      • I had the same experience. I came here to see if others had commented that they tasted awful. Check your tahini ingredients. My tahini ingredient is ground sesame seeds. I’m going too try again with more salt.

        • Hi Susan, sorry you don’t like the taste! Like I mentioned before, some brands of psyllium can have a weird taste. Additionally, if you just don’t like tahini, you probably won’t like these! I hope the added salt helps, or that you find a bagel recipe that you enjoy. Have a lovely rest of the weekend! 🙂

  • I have been making these bagels weekly for the past month and has become a staple. I do add 1/4 c of ground pumpkin seeds, 1/4 c of ground sunflower seeds and a pinch of garlic powder to the mix. I love the Everything but the Bagel mix on top.

  • Hi Liz,
    Enjoying the book immensely!
    On page 80, the calorie count for a serving of the bagels is 332 and above it is 209. The difference in the recipe here and in the book is 20g more of tahini (112g for 1/2 cup here vs 132g for 1/2 cup in book). Accounting the 20g difference……should the calorie count in the book be closer to 232 instead of 332 (i.e. is there typo?)
    Thanks!
    Tony

    • Hi Tony, great catch! This was a typo in the first printing (wires crossed in the design phase). It has since been corrected in the book. You are correct that the calorie count is closer to 232. 🙂

      I also used a different brand of tahini for this recipe, and used the weight measurement listed on the jar.

      I hope this is helpful, and sorry for the confusion!

  • These bagels ROCK! I got your Vegan Keto cookbook and these were the first recipe I made out of it. Mine came out much thinner than a bagel – I couldn’t have split them like a bagel – but they were really tasty and I’m so happy to have something that isn’t going to give me problems with my allergies. I tried them with a butter type spread and also a vegan pesto, and it was DELICIOUS.

    Did you let the dough sit before kneading it to let the ingredients absorb the water? I had some trouble kneading because it was so sticky, but they came out great, despite being thin.

  • They came out great! I really didn’t need to toast mine right out of the oven. I’ll be trying more recipes soon. Thank you.

  • I used the recipe from your book, and it made 6 perfect bagels. I made them on a pan initially, and they ended up super flat I bought a donut pan afterwards, and they were wonderful. I’ve also tested if kneading makes a difference, and it really does. It’s a bit tricky to knead considering the dough is so sticky, but it’s worth it, as my kneaded ones end up fluffier. Thankyou so much for the recipe!

  • Just made these. Really easy. Mine did not rise at all and came out exactly how I put them in, but they were still tasty and filling. I love the idea of a vegan no soy option. Even though I’m not vegan I eat many vegan foods and I am dairy free right now so this helped out a lot. I put Kite Hill on top and were great.

    • Hi Judit! If they didn’t rise, you may want to check the expiration on the baking powder. 🙂

      Another issue can be if you use water that is too hot – it should be cool to warm, but not hot enough to react the baking powder too early.

      I’m glad you still enjoyed them, though! 😀

  • Hi! I had a question about making these in a donut pan–would you roll the dough into kind of a log shape and then cut pieces off to wrap around the donut shape? I’m trying to picture it, but I’m excited to try these with some Miyoko’s chivey cheese!

  • Loved this recipe! My dough was too squishy initially, so I refrigerated it for ~15 minutes and then we were back in business. I couldn’t be arsed to cut a hole in the middle, so mine are “vegan keto biscuit thins.” All the better for spreading Miyoko’s deliciousness all over! I will use more salt in the dough next time, but I really enjoy them–maybe too much!

    • Hi Jessica, so glad you liked the recipe! 😀 I love this method so much, and will have to do the same thing. Miyoko is a total genius and the more of her butter or cream cheese you can spread on something, the better! 😀

  • hello, i bought your book last week and i’m super excited about it, as it’s my first try of keto. I try your recipe in order to prepare my week and i ended up with 6 extra tiny stones !! i check it twice the recipe and i forgot anything. When i mix the watery tahina with dry ingredients, shall i set it for a while to let the psyllium and flax inflate ? also is that normal that the dough is super small regarding to the 6 servings ? it’s so small i could’nt drill a hole in it. I bought a US cup to measure it, shall i use metric instead ? thank you

    • Hi Celia, I’m sorry they didn’t turn out right! This is definitely not normal. I would definitely recommend using the metric measurements provided if that is what you are accustomed to. Yes, the dough needs to sit for a bit (as noted), but wouldn’t account for why they were hard. My guess is either the baking powder is expired, or the water was too hot and activated the baking powder too early.

      I hope this helps! 🙂

  • Hi, I bought your book and love it! I made these bagels for the first time today. They didn’t rise at all, do you know why that might be? I followed the recipe exactly and my baking powder is in date. Any thoughts would be great, thank you

    • Hi Clara, I’m so happy you love the book! If your water was too hot, it can prematurely activate the baking powder before it even goes into the oven. You want it warm enough to integrate with the tahini, but not actually hot. That’s the only other thing I can think of! I hope that is helpful!

      • Hi Liz, thank you so much for getting back to me so quickly! I think the water might have been too hot. I’ll make sure next time I use cooler water. thank you 🙂

  • These are THE BEST bagels!! I miss breads so much sometimes & ever since I discovered your recipe, I am happy again. Thank you for the post.

    P.S I ran out of tahini today, so I subbed in half pumpkin seed butter and they are just as tasty

    • Hi, Monique – thank you for commenting! I’m so glad you like these! 😀

      Also, awesome to know that they work with pumpkin seed butter as well!

  • Made these today, but I subbed vital wheat gluten for the psyllium husks. The results were delicious, but a bit more crumbly than a bagel. It added 2nc to each bagel. Yummy!

    • Hi Kirsten! I’m glad you found a substitute that worked! The wheat gluten is definitely not as strong a binder as the psyllium, so that could account for the crumbliness. Either way, I’m glad this version tasted good!

  • I made them exactly as the recipe called for in the book (keto vegan) and they were really flat and not like pictured in the book. Does the donut pan make a huge different with the rise quality of the bagel?

    • Hi, Maria! The pan should not really make a difference. This recipe was actually developed originally without the doughnut pan! Usually if they don’t rise it’s because of the leavener. Baking powder can actually expire, so if it’s been sitting around for too long, it won’t work. Secondly, if hot water is used instead of warm (around room-temperature) water, it can activate the baking powder early and they won’t rise.

      I hope this helps!

  • Thank you for these bagels! They turned out so delicious and definitely helped my breakfast carb craving! I added Trader Joe’s Everything Bagel seasoning and it was just perfect! I’m wondering if they freeze well? I’m the only vegan-keto in my house and I couldn’t eat them all before they started to mold. Any tips on how to make them last? Thanks!

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