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KETO LOW-CARB BAGEL BITES (HEART HEALTHY)

KETO BAGEL BITES

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Keto Bagel Bites give you that bagel taste without the carbs.  You can still slice these little babies, toast or eat plain by themselves or with butter or cream cheese.  They satisfy that bagel craving!  I changed the recipe to meet my “fav” flavour profile.  You can do the same.  You don’t need to add salt because cheese is already salty enough. The recipe calls for Everything Bagel seasoning.  Instead, I use a blend of healthy seeds from the Bulk Store.  Or you can simply dip the bagel bits into sesame seeds.  I originally saw this recipe on TikTok by Stacey Jobe.  Thanks, Stacey.

WHAT ARE THE INGREDIENTS IN KETO BAGEL BITES?

The Keto Bagel Bite ingredients are:

Cream cheese:

Hunt for cream cheese with zero carbs, thus reducing the overall net carbs in your bagel bite.

Mozzarella cheese:

Hunt for mozzarella with zero carbs to reduce the overall net carb count. You can also use a mixture of cheeses, as long as mozzarella is one of them for that stretch-able quality.

Eggs:

Use 2 small pasture-raised eggs

Almond Flour:

Choose bleached fine almond flour, so it acts more like white wheat flour.

Everything Bagel Spice:

You can substitute this seasoning with just sesame seeds or a combination of seeds you enjoy.

WHAT IS THE NUTRITIONAL VALUE OF KETO BAGEL BITES?

Keto Low-Carb Bagel Bites have nutrition from all the ingredients.

Cream cheese:

Cream Cheese is a popular spread that is enjoyed on bagels, crackers, and as an ingredient in a variety of recipes. When it comes to its nutritional value, cream cheese is a good source of fat, protein, and some essential vitamins and minerals. However, it is also high in calories and saturated fat, so it should be consumed in moderation as part of a balanced diet.

One ounce (28 grams) of cream cheese contains approximately 99 calories, 9 grams of fat, 2 grams of protein, and 1 gram of carbohydrates. It also contains small amounts of vitamins A, B12, and D, as well as calcium and phosphorus. While cream cheese does contain some beneficial nutrients, it is also high in saturated fat, which can contribute to high cholesterol levels and an increased risk of heart disease.

When incorporating cream cheese into your diet, it is important to be mindful of portion sizes and choose lower-fat options when possible. Reduced-fat and fat-free varieties of cream cheese are available and can be a healthier option. Additionally, pairing cream cheese with whole-grain bread or crackers and incorporating vegetables or fruits can help to balance out its nutritional value.

Mozzarella cheese:

Mozzarella is a popular cheese variety that is widely used in many dishes such as pizzas, salads, sandwiches, and more. It is known for its soft and stretchy texture and mild yet tangy taste. In terms of nutritional value, mozzarella cheese is a good source of calcium, which is essential for building and maintaining strong bones and teeth. It also contains protein, which is important for muscle growth and repair. However, it is also high in saturated fat and sodium, so it should be consumed in moderation as part of a balanced diet. One serving of mozzarella cheese (approximately 1 ounce) contains around 85 calories, 6 grams of fat, and 6 grams of protein.

Pasture-raised eggs:

Pasture-raised eggs are known to be more nutritious than eggs from chickens raised in confined spaces. This is because the chickens are allowed to move around freely outdoors, which means that they have access to a much wider variety of nutrients. In general, pasture-raised eggs have been found to contain more vitamins A, E, and D than conventional eggs. They are also richer in omega-3 fatty acids, which are beneficial for heart health. Additionally, pasture-raised eggs are typically lower in cholesterol and saturated fat. It’s important to note that the nutritional value of pasture-raised eggs can vary depending on a number of factors, such as the quality of the pasture and the feed that the chickens consume. However, in general, pasture-raised eggs are a great choice for anyone looking to boost their nutrient intake.

Almond flour:

Almond flour is a highly nutritious flour made from ground almonds. It is a popular alternative to traditional wheat flour among those following a low-carbohydrate or gluten-free diet. One-quarter cup of almond flour contains approximately 160 calories, 6 grams of protein, 14 grams of fat, and only 3 grams of carbohydrates. It is also a good source of vitamin E, magnesium, and fiber. Compared to traditional wheat flour, almond flour is significantly higher in fat and lower in carbohydrates. This makes it a great option for those looking to reduce their carbohydrate intake or increase their healthy fat intake.

WHAT IS THE TASTE PROFILE OF KETO BAGEL BITES?

Keto Bagel Bites are so yummy.  Of course, they don’t have that gluten-spongy quality. The bagels have a moist and flaky texture with subtle flavor. They are super tasty. You can also toast them much like a regular wheat-based bagel.

WHAT WINE HARMONIZES WITH KETO BAGEL BITES?

  • For Keto Bagel Bites, pair the wine with the ingredients you are putting inside the bites.
  • Plain Bagel Bite with Butter: Buttery Chardonnay to match the butter on the bagel.
  • Bagel Bite with Cream Cheese: Crisp, dry white (Sauvignon Blanc, Pinot Gris, Chenin Blanc, Pinot Grigio) to complement the tanginess in cream cheese.
  • Bagel Bite BLT: Choose a white wine with good acidity.  The wine’s acidity will complement the tanginess of tomato while nicely offsetting the saltiness of bacon.  Think Sauvignon Blanc, Pinot Gris, Chenin Blanc, Pinot Grigio

WINE TIPS:

ALCOHOL AND KETOSIS:

To support your Keto diet or low-carb lifestyle, opt for quality, non-alcoholic wines that are low-carb and low in sugar. Additionally, alcohol does not align with a keto diet or low-carb lifestyle. Moreover, your liver processes alcohol before nutrients, pausing ketone creation and slowing the ketosis process. Furthermore, your body will metabolize alcohol as fuel before utilizing food, which can decelerate fat burning and may lead to the storage of carbs, fat, and protein as excess body fat. Moreover, alcohol consumption stimulates the appetite, potentially causing overeating.

ALCOHOL AND HEALTH:

Did you know that when you consume alcohol, your liver has to work extra hard to break it down? This can result in damage to your liver. Furthermore, it can elevate your risk of health issues such as inflammation and cancer, particularly with heavy consumption. Additionally, alcohol can disrupt your blood sugar levels, leaving you feeling dehydrated and disrupting your body’s normal functions.

NON-ALCOHOLIC WINE AND HEALTH BENEFITS:

Non-alcoholic wines with minimal carbs and sugar are advantageous for your health. They not only aid in weight management, blood sugar control, and hydration but also contain essential nutrients and antioxidants from grapes that can decrease your risk of health conditions like heart disease. Consequently, since they lack alcohol, they’re ideal for socializing without any adverse effects, promoting feelings of happiness and reduced stress.

CAN YOU REPLACE THE EVERYTHING BAGEL SPICE FOR SOMETHING ELSE?

Chia seeds for Keto Granola

Chia Seeds

You can replace the Everything Bagel Spice for any seed combination of seeds of your choice. I love chia seeds and so include them in my seed combination. I use a Super Seed Mix from the Bulk Barn that contributes lots of goodness to my bowel movements. This combination includes Golden flax seed, hulled hemp seed, and chia seed.

WHAT ARE OTHER KETO LOW-CARB BREAKFAST RECIPES I CAN ENJOY?

KETO LOW-CARB SCRAMBLED-EGG PROSCIUTTO CUPS

KETO LOW-CARB SCRAMBLED-EGG PROSCIUTTO CUPS

Keto Low-Carb Breakfast Bombs

Keto Low-Carb Scrambled Egg Prosciutto Cups

Keto Low-Carb Granola

Keto Low-Carb Chocolate Almond Bars

WHAT EQUIPMENT DO YOU NEED TO PREPARE THIS RECIPE?

HOW DO YOU PREPARE KETO BAGEL BITES?

Add cream cheese to a bowl.

 

Add mozzarella cheese.  Mix well.  Set in microwave for 1 minute to melt.

 

Fold in beaten egg.

 

Add one cup of almond flour.

 

Mix well.

 

Mix into dough. If dough is sticky add a little more almond flour to it.

 

Roll dough into a long log.  Cut log into 1-inch lengths

 

Roll each length into a ball.  Dip each ball into your Everything Bagel Seasoning or your seeds of choice.  Set on cookie sheet lined with parchment.

 

Bake for 10 minutes or until golden.  Let cool.

 

Enjoy alone or with butter, cream cheese, peanut butter!

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KETO LOW-CARB MINI BAGEL BITES

KETO BAGEL BITES


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Description

Keto Bagel Bites are a fabulous food for those bagel cravings! Enjoy with a glass of low-sugar non alcoholic wine!


Ingredients

Units Scale

2 tablespoons cream cheese (fat-free for Keto Heart Healthy)

1.5 cups mozzarella cheese (partly skimmed for Keto Heart Healthy)

2 small eggs, beaten

2 cups almond flour

Everything Bagel Spice (as needed)*


Instructions

  • * You can use your own seed combination to replace everything bagel spice.
  • Preheat oven to 400F.  In a bowl combine cream cheese with mozzarella cheese. 
  • Mix well.  Set in microwave for 1 minute.  Remove and mix well. 
  • Fold in beaten egg. 
  • Add one cup of almond flour
  • Mix well. 
  • If dough is sticky add a little more almond flour to it.
  • Roll dough into a long log. 
  • Cut log into 1-inch lengths. 
  • Roll each length into a ball. 
  • Dip each ball into your Everything Bagel Seasoning or your seeds of choice.  Set on cookie sheet lined with parchment. 
  • Bake for 10 minutes. 
  • Bake until golden. 
  • Let cool.  Enjoy.

Notes

  • Using fat-free cream cheese and partly skimmed mozzarella will reduce the fat and calorie content slightly.
  • Almond flour provides low-carb fiber and texture in place of regular flour.
  • The eggs help bind the cheese and almond flour together.
  • Everything Bagel Seasoning or your own seed mix adds flavor and crunch.
  • The recipe is based on the keto version and is approximate only.  One serving has 4 grams of net carbs.
  • (Note: The nutritional information provided is a courtesy and is approximate only.  We cannot guarantee the nutritional accuracy of any recipe on this site.  We cannot know what brands you use or how accurately you follow the recipe or what you like to add creatively to the dish. Use the information as a general guideline only.)
  • The recipe baking temperature and time is an estimate.  Follow your own oven’s temperature and cooking time. It takes a gas oven 10-15 minutes to reach the desired temperature. Electric ovens can take 10 minutes longer than that.  The age of your oven will also determine the temperature, time for roasting or baking, and where you want to place your dish in the oven.  The bottom of your oven may be hotter than the top, depending on its condition.  This also includes where to set your dish under the broiler.  So use your own best judgment based on the type, condition, and age of your oven.  Prep times will also vary depending on how slow or quickly you like to work.
  • Prep Time: 10
  • Cook Time: 12
  • Category: KETO LOW-CARB
  • Method: BAKING
  • Cuisine: LUNCH, BRUNCH, DINNER

Nutrition

  • Serving Size: 1
  • Calories: 140
  • Sugar: 0
  • Sodium: 120
  • Fat: 11
  • Saturated Fat: 2
  • Unsaturated Fat: 8
  • Trans Fat: 0
  • Carbohydrates: 6
  • Fiber: 2
  • Protein: 7
  • Cholesterol: 30

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