Are Sola Bagels Really Keto-Friendly? A Deep Dive

October 30, 2025 •

3 min read

Over 5 million people adopted a keto diet in the last year, fueling a demand for low-carb alternatives to traditional favorites. A popular option in this market is Sola bagels, which are marketed as being keto-friendly, but many consumers are left wondering if they genuinely align with the strict dietary requirements of ketosis.

Quick Summary

This article analyzes whether Sola bagels are genuinely keto, examining their net carb count, ingredients, and potential impact on ketosis for strict dieters. It offers a comparison to traditional bagels and reviews ingredient choices like modified wheat starch.

Key Points

Low Net Carbs: Sola bagels advertise a low net carb count, ranging from 5g to 7g per bagel, calculated by subtracting fiber from total carbohydrates.
Potential for Blood Sugar Spikes: The inclusion of modified wheat starch is a concern for some, as it might raise blood sugar and disrupt ketosis in sensitive individuals.
Rich in Fiber and Protein: Sola bagels are high in both fiber and protein, which helps lower the net carb count and provides a more satiating food option compared to traditional bagels.
Not for All Strict Dieters: While suitable for many, those with high sensitivity to carbohydrates or specific ingredients should test their body's reaction and monitor ketone levels after consumption.
Ingredient Transparency: Unlike many processed foods, Sola publicly lists its ingredients, allowing consumers to make an informed decision based on their personal dietary requirements.
Convenient Keto Alternative: For individuals who can tolerate them, Sola bagels are a convenient option to incorporate into a keto diet, offering a more traditional texture and taste than many homemade alternatives.
Versatile Use: The low-carb bagels can be used in a variety of ways, from simple toast with cream cheese to a base for low-carb sandwiches and mini pizzas.

Sola Bagels: An Overview of the 'Keto-Friendly' Claim

Sola bagels, produced by The Sola Company, have gained attention for their low net carb count, which they market as keto-friendly. For example, the Plain Sola Bagel boasts 5g of net carbs per serving, while the Everything Bagel contains 7g. This low number is achieved by subtracting dietary fiber and sugar alcohols from the total carbohydrates, a standard practice on the ketogenic diet. The net carb formula is Total Carbs - Fiber - Sugar Alcohols = Net Carbs. However, the inclusion of certain ingredients, such as modified wheat starch, has led to scrutiny within the keto community.

The Role of Modified Wheat Starch and Other Ingredients

Many Sola bagel varieties list modified wheat starch as one of the primary ingredients. This ingredient can be a point of concern for strict keto dieters. While the net carb count is low on paper, some people report that certain starches can still cause a blood sugar spike, potentially kicking them out of ketosis. This reaction is highly individual, and some people may tolerate it without issue. Other ingredients, such as inulin and psyllium husk, are included for their high fiber content, which helps lower the net carb count and contributes to a chewy texture.

Sola Bagels vs. Traditional Bagels: A Nutritional Comparison

To understand why Sola bagels are considered a keto option, it helps to compare their nutritional profile with a standard, store-bought bagel. The differences are significant, primarily due to the drastically lower net carb and higher fiber content in the Sola version. This table highlights the key nutritional differences.


Feature	Sola Plain Bagel	Traditional Plain Bagel
Calories	~110-140	~280-350
Total Carbs	31g-36g	55g+
Dietary Fiber	24g-30g	2g-3g
Net Carbs	5g	50g+
Protein	15g-16g	10g-12g
Added Sugar	0g	Varies, can be high

How to Incorporate Sola Bagels into a Keto Lifestyle

For those who find that Sola bagels do not negatively impact their ketosis, they can be a great way to add variety to a keto diet. Here are some serving suggestions:

Classic Cream Cheese: Toast a Sola bagel and top with full-fat cream cheese for a satisfying, low-carb breakfast. Add some everything bagel seasoning for extra flavor.
Breakfast Sandwich: Use a toasted Sola bagel as the base for a bacon, egg, and cheese sandwich. Ensure all other ingredients are keto-friendly.
Mini Pizzas: Top a toasted bagel half with low-sugar tomato sauce, mozzarella, and your favorite low-carb pizza toppings. Broil until the cheese is bubbly and golden.
Avocado Toast: Mash an avocado with salt, pepper, and a squeeze of lime juice. Spread it on a toasted Sola bagel for a high-fat, nutritious snack.

Considerations for Strict Keto Dieters

As mentioned, strict keto followers or those who are sensitive to certain starches should proceed with caution. The best way to know if Sola bagels are suitable for you is to monitor your ketone levels and blood sugar after consumption. This can be done with a blood ketone meter or a continuous glucose monitor (CGM). If your levels are unaffected, you can enjoy them in moderation. If you notice a spike, it may be better to stick to other keto bread alternatives like those made from almond flour or coconut flour.

Conclusion

So, are Sola bagels really keto? The answer is nuanced. While their low net carb count makes them technically compatible with a ketogenic diet for many people, the inclusion of modified wheat starch means they may not work for everyone. For those seeking a delicious, convenient alternative to traditional bagels, Sola offers a promising option. However, for strict dieters who are sensitive to processed ingredients, monitoring your body's response is essential. Ultimately, the best approach is to listen to your body and adjust your consumption accordingly. The flexibility of the keto diet allows for these choices, but personal experimentation is key to staying in ketosis while still enjoying a wide range of foods.

More information on ketogenic diet principles

Frequently Asked Questions

The net carbs in Sola bagels vary by flavor, but the Plain bagel contains 5g of net carbs, while the Everything bagel contains 7g. This is calculated by subtracting dietary fiber and sugar alcohols from the total carbs.

For most people, the low net carb count is compatible with ketosis. However, strict keto dieters or those sensitive to processed starches should monitor their blood glucose and ketone levels, as the modified wheat starch could potentially cause a blood sugar spike.

Yes, Sola bagels contain wheat ingredients such as modified wheat starch and wheat gluten, so they are not suitable for individuals with celiac disease or a gluten intolerance.

Many reviewers report that Sola bagels have a similar texture and taste to regular bagels, especially when toasted. They are often described as fluffier and less dense than other keto bread products.

Modified wheat starch is a processed ingredient derived from wheat, used to provide structure and texture. Some keto dieters are concerned that it may affect blood sugar levels, while others tolerate it without issue.

Sola bagels are available at many major grocery chains like H-E-B and Stop & Shop, as well as online retailers such as Amazon and the official Sola company website.

For maximum freshness, it is recommended to freeze Sola bagels shortly after purchasing. They can be stored in the freezer for up to six months.

Yes, for those who are gluten-sensitive, there are other keto bagel alternatives made with ingredients like almond flour and coconut flour.