Low Carb Bagels

  • 5g of carbs
  • 40 mins
  • Serves 4-6


  • For the bagel:
  • 1 cauliflower head, riced
  • 50g cheddar cheese, grated
  • 2 tbsp flaxseed, milled
  • 1 tbsp coconut flour
  • 2 eggs
  • 1 garlic clove, crushed
  • 1/4 tsp sea salt

  • For the topping:
  • 1/2 tsp poppy seeds
  • 1 tbsp sesame seeds
  • 1 tsp garlic powder


  1. Preheat the oven to 200℃ / 400℉ / Gas mark 6. If you do not have a bagel mould, you can use a baking tray instead. Line or grease the baking tray.
  2. Blend the cauliflower into rice. This can be done in a food processor, blender, chopper or by hand with a cheese grater.
  3. In a bowl, mix together the cauliflower rice, eggs, cheese, flaxseed, garlic, coconut flour and salt until well combined.
  4. In a separate small bowl, mix together the poppy seeds, sesame seeds, and garlic powder.
  5. If you are using bagel moulds, spoon the mixture into the moulds. Press down on the mixture so that it fills the moulds. If you are using a baking tray, roll the mixture into 4 or 6 (depending on what size you want) even sized sausage shapes. Connect both ends of each one to resemble the shape of a bagel. Place the bagels on the baking tray.
  6. Sprinkle each bagel with the topping mixture and lightly press them into the top.
  7. Bake for 30-35 minutes until golden and crispy.
  8. Remove from oven and allow to cool. Serve with your favourite sandwich fillers. To reheat the bagels, simply pop them under the grill for 3-5 mins on each side.
Nutrition Facts
Servings 6
Amount Per Serving
calories 76
% Daily Value *
Total Fat 4 g 7 %
Saturated Fat 1 g 3 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 114 mg 5 %
Potassium 161 mg 5 %
Total Carbohydrate 5 g 2 %
Dietary Fiber 3 g 12 %
Sugars 1 g
Protein 6 g 11 %
Vitamin A 0 %
Vitamin C 39 %
Calcium 1 %
Iron 2 %

* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs.

** The values here may not be 100% accurate and should be used as a guide only.

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These low carb bagels are a real treat. You’ll barely notice that they are made with cauliflower rice! They are slightly softer in texture than a normal bagel, but still taste delicious and make a great alternative if you are watching your carb intake. They can be reheated by popping them under the grill for 3-5 minutes on each side.

The bagel moulds I use make 6 small bagels. If you would like larger bagels you can make 4 instead of 6. I purchased my mould from Amazon, which I link to below if you wish to use the same moulds.

Products used in this recipe

There are various brands selling all kinds of low carb/ sugar-free items, it can often be hard to choose! These are my favourite and most used products, particularly for this recipe: