How Can I Reduce the Carbs in a Bagel? Your Ultimate Guide

January 1, 2026 •

4 min read

A standard medium bagel contains over 50 grams of carbohydrates, a significant portion of many daily carb allowances. For those managing their intake, understanding how can I reduce the carbs in a bagel is crucial for staying on track without sacrificing a favorite food.

Quick Summary

This article explores practical methods for cutting the carbohydrate content of a bagel. It covers simple preparation tricks, low-carb alternatives, homemade recipes, and smart topping choices for a balanced meal.

Key Points

Portion control: Choose half a regular bagel or opt for smaller bagel thins to significantly reduce carbohydrate intake.
Scooping technique: Remove the soft interior of a standard bagel to decrease its overall carb and calorie count while creating more room for fillings.
Explore alternatives: Try store-bought keto or specialty low-carb bagels, which are formulated with ingredients like almond flour to reduce net carbs.
Bake homemade versions: Make your own low-carb bagels using recipes based on ingredients like almond flour, Greek yogurt, or cheese-based 'fathead' dough.
Choose low-carb toppings: Top your bagel with protein and healthy fats like cream cheese, avocado, smoked salmon, or nut butter instead of high-sugar spreads.
Understand net carbs: Be aware that some products market 'low carb' based on a 'net carb' calculation, which may not be right for everyone, so it's important to read labels carefully.

Simple Techniques to Lower Carbs in a Standard Bagel

While most traditional bagels are loaded with refined carbohydrates, you don't always have to give them up completely. By applying a few simple tricks, you can enjoy the satisfying texture of a bagel with a significantly lower carb impact.

The 'Scooping' Method

The 'scooping' technique, where you remove the fluffy interior of the bagel, is a popular and effective way to reduce its carb content. By leaving only the crust and a small amount of the inside, you can cut the carbohydrate load by a noticeable amount, sometimes by nearly half. To scoop, simply slice the bagel in half and use your fingers, a fork, or a spoon to excavate the soft, doughy center. This creates more space for toppings and a better crust-to-filling ratio.

Embrace Portion Control

Bagel sizes have grown substantially over the years, with many modern versions containing significantly more carbs and calories than their traditional counterparts. A straightforward strategy is to practice portion control by either eating just half of a regular-sized bagel or by choosing smaller products like bagel thins. Many stores now offer miniature bagels or 'thins' which contain less than half the carbs of a standard bagel, making them an excellent choice for a lighter meal.

Low-Carb Bagel Alternatives

If you're on a very low-carb or ketogenic diet, or simply want a more significant reduction in carbohydrates, several excellent alternatives are available.

Store-Bought Options

The market for low-carb and keto-friendly products has exploded in recent years, offering more options than ever before. Brands like Thomas' offer 'Keto Bagel Thins' with just a few net carbs per serving. When shopping, pay close attention to the nutrition label, especially the 'net carb' count, which subtracts fiber from the total carbohydrates. Other specialty brands use alternative flours and binding agents to create low-carb, high-protein versions.

Homemade Low-Carb Bagels

Making your own bagels at home gives you complete control over the ingredients and nutritional content. There are two very popular methods for crafting delicious, chewy bagels with a fraction of the carbs:

Fathead Dough: This keto-friendly dough is made by melting shredded mozzarella and cream cheese together, then mixing in almond flour, baking powder, and egg. The result is a dough that is surprisingly close to a traditional bagel in texture and can be customized with your favorite seasonings.
Almond Flour & Greek Yogurt Dough: This simple, high-protein recipe requires just a few ingredients: almond flour, Greek yogurt, and baking powder. After mixing, the dough is shaped and baked without the need for boiling. It produces a soft, golden bagel that is perfect for a keto breakfast.

Explore Other Low-Carb Bread Options

If you're open to alternatives that aren't strictly bagel-shaped, you can achieve a similar breakfast experience with other low-carb bread products. Cloud bread, made from whipped eggs and cottage cheese, is an exceptionally light, high-protein, and low-carb option. Grain-free English muffins, often made from almond or coconut flour, can also serve as a satisfying base for your favorite bagel toppings.

Enhance Your Bagel with Low-Carb Toppings

The choice of topping can make a huge difference in the overall carb count of your meal. Instead of high-sugar jellies or spreads, focus on nutrient-dense, high-protein, and healthy fat options that will keep you full and stabilize blood sugar.

Classic Cream Cheese: Opt for full-fat cream cheese, or try a light cream cheese to save calories.
Avocado: Smashed avocado with a sprinkle of everything bagel seasoning is a popular and nutritious option.
Smoked Salmon and Capers: A delicious, high-protein, and low-carb choice that mimics the traditional bagel and lox.
Nut Butters: Peanut, almond, or sunbutter offer healthy fats and protein, just be sure to choose brands with no added sugar.
Protein-Packed Spreads: Mix cottage cheese with herbs for a high-protein, savory spread.

Comparison: Standard Bagel vs. Low-Carb Options

To illustrate the impact of these choices, here is a nutritional comparison of a few common bagel options.


Item	Carbs (approx)	Protein (approx)	Calories (approx)
Standard Bagel (Medium)	55g	11g	277 kcal
Bagel Thin	24g	5g	110 kcal
Homemade Keto Bagel	~4-6g net	15-20g	~250-300 kcal

Conclusion

Reducing the carb content of your bagel is entirely possible without sacrificing taste or satisfaction. Whether you choose a simple method like scooping or embracing portion control, or you opt for a store-bought alternative or a homemade keto recipe, you have many tools at your disposal. By making informed choices about your bagel and its toppings, you can align your favorite breakfast with your dietary goals. For more in-depth nutritional comparisons, refer to reputable health resources like Healthline: Are Bagels Healthy? Nutrition, Calories, and Best Options.

Frequently Asked Questions

A scooped bagel is a regular bagel that has had the majority of its soft, doughy interior removed, leaving primarily the crust. This technique is used to reduce calories and carbs and create more space for toppings.

While the amount varies depending on the bagel's size and how much is removed, scooping can roughly cut the bagel's calorie and carb content in half.

Yes, bagel thins are generally a much better option for reducing carbs. They are a lighter alternative with fewer calories and carbs compared to a dense, regular bagel.

Excellent low-carb alternatives include commercially produced keto bagels, homemade bagels made from almond flour or yogurt, cloud bread, or grain-free English muffins.

Yes, you can easily make your own low-carb bagels at home using recipes like 'fathead' dough (made with mozzarella, cream cheese, and almond flour) or a simple Greek yogurt and almond flour recipe.

Topping a bagel with options like cream cheese, avocado, smoked salmon, or nut butter adds healthy fats and protein, helping to create a more balanced meal and stabilize blood sugar.

Fathead dough is a low-carb, keto-friendly dough made by melting mozzarella and cream cheese together, then mixing in almond flour, eggs, and baking powder. It can be shaped into bagels and baked for a chewy texture without the high carb count of traditional flour.