These bagels are high protein, low carb and keto-friendly. The bagels only require 3 ingredients and are easy to make. No flour or low carb flour alternatives needed. The bagels are sturdy enough for making sandwiches or eating with your favorite spread.
A stack of four bagels

These bagels are packed with protein and have a crispy exterior and a soft, bread-like interior even though they are made without any flour. They are a great low carb alternative to traditional bagels.

Ingredients

  • Canned chicken breast
  • Eggs
  • Parmesan cheese

You only need 3 main ingredients for the bagel dough. You can also top the bagels with bagel seasoning to make them taste more like bagels.

Canned chicken breast: This recipe starts with cooked canned chicken breast meat. Make sure to drain the water from the cans before using.

Eggs: Eggs are used as a binding agent. They also help the chicken become softer and bread-like in texture.

Parmesan cheese: Parmesan cheese is used to add flavor and create a soft inside and crispy exterior. Make sure to use finely grated parmesan cheese, the kind that is like small crumbs.

How to make High Protein Bagels

  • The chicken, eggs and cheese are added to a food processor and blended until you have a mostly smooth paste.
  • Divide the mixture into 8 equal portions.
  • Roll each portion into a ball, place onto your prepared baking sheet and use your finger to create a hole in the center, creating a bagel shape.
  • Brush the tops with egg wash and any optional bagel seasoning.
  • Bake or air fry until golden brown.

Bagels topped with bagel seasoning

Texture

These bagels do not have the same texture as classic bagels, but they are a tasty bagel alternative. The outside is slightly crispy if you eat them soon after they are baked and the inside has a soft, almost bread-like texture to it. The bagels become more dense when fully cooled so it’s best to eat them soon after they are baked.

Expert Tips

  • The bagels do have some sodium from the canned chicken meat and Parmesan cheese. You can use an unsalted bagel seasoning if you prefer less sodium for your bagels.
  • The bagels can be cooked in the air fryer or the oven. I do prefer the air fryer version if you own an air fryer. The bagels will be crispier on the outside and fluffier on the inside if cooked in an air fryer.

A bagel cut in half with cream cheese on half

More High Protein Recipes

5 from 1 vote

3 Ingredient Keto High Protein Bagels

These bagels are chewy, savory, and packed with protein thanks to a base of canned chicken, eggs, and Parmesan cheese. With no flour required, they’re a quick, low-carb option you can make in minutes—perfect for breakfast sandwiches or snacking.
Servings: 8 bagels
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
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Ingredients

  • 4 (5 oz/142g) cans chicken breast chunks, drain before using
  • 4 large eggs, plus an additional 1 large egg for egg wash
  • 1 1/2 cups (160g) fresh finely grated Parmesan cheese, must use grated and not shredded

Instructions
 

  • If baking the bagels, preheat oven to 400°F (204°C). Line two baking sheets with parchment paper.
  • Drain the canned chicken thoroughly, then pat dry with paper towels. Add the chicken, 4 eggs (you should have one egg left for later for the egg wash), and Parmesan to a food processor. Pulse until smooth and evenly combined, scraping down the sides as needed. The mixture should be thick and slightly sticky.
  • Divide into 8 equal portions. Roll each into a ball and place onto a prepared baking sheet, spacing them about 2 inches apart. Press your finger through the center of each ball to create a hole and bagel shape.
  • Whisk remaining 1 egg in a small bowl. Brush tops and sides with egg wash, then sprinkle with everything bagel seasoning, if desired.
  • Bake bagels for about 25 minutes or until golden brown on top. Let cool slightly before serving. If you own an air fryer, I found that the bagels developed a better crusty exterior and a fluffier interior if cooked in the air fryer instead of the oven.
  • Air fryer version: Place bagels on a parchment-lined air fryer tray (you will have to do this in small batches). Preheat your air fryer to 400°F (204°C). When the air fryer is preheated, add the parchment-lined air fryer tray with the bagels into the air fryer and cook for 10–12 minutes, or until golden brown and firm to the touch. Let cool slightly before serving.
  • The bagels are best enjoyed soon after they are cooked. If eaten soon after they are cooked, the outside is slightly crispy and the inside is very soft and bread-like. The interior becomes denser once fully cooled. Store uneaten bagels in an airtight container in the fridge or freezer. Reheat before eating leftovers.

Notes

  • Make sure to use fresh finely grated parmesan cheese, the type that looks like small crumbs. Shredded parmesan cheese will not work. We have not tested with the kind of parmesan cheese that is shelf-stable (usually sold in shaker containers).
  • The bagels have a better texture cooked in an air fryer. The outside won't be as crisp in an oven and the bagels are a little more dense when cooked in the oven.
  • I used Amazon canned premium chunk chicken breast* and Belgioioso freshly grated Parmesan Cheese.*
  • *These product links are affiliate links. This means I earn a commission from qualifying purchases.
Serving: 1bagel, Calories: 161kcal, Carbohydrates: 0.2g, Protein: 21g, Fat: 7g, Saturated Fat: 5g, Sodium: 376mg, Sugar: 0.1g
The nutrition information provided are only estimates based on an online nutritional calculator. This is not a comprehensive list of all the nutrients in the recipe (i.e., does not include vitamins, cholesterol, etc). I am not a certified nutritionist. Please consult a nutritionist or doctor for accurate information and any dietary restrictions and concerns you may have.
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