Keto Pumpkin Apple Cinnamon Bagels: Fall Bliss in Every Bite
Picture this: Crisp autumn air, a mug of spiced cider steaming in your hands, and the smell of cinnamon-kissed bagels wafting from your oven. That’s the cozy hug I’m bringing to your kitchen today with these Keto Pumpkin Apple Cinnamon Bagels. Zero grains, zero guilt, but ALL the flavor? You bet. As the guy who lives for bold, comforting food with a twist, I’ve been dreaming of a low-carb bagel that doesn’t taste like “diet food.” These babies are soft inside, golden outside, and packed with pumpkin spice and sweet apple whispers. Toast one up, slather it with cream cheese, and you’ve got breakfast that’ll make you do a happy dance. Whether you’re keto-curious or just craving fall vibes, these bagels are your ticket to flavor town. Ready to bake something unforgettable? Let’s roll!
Why These Bagels Hit Different: A Little Story
So, full confession: My obsession with these started on a family apple-picking trip years ago. My niece, Chloe (who’s basically a tiny tornado of energy), dared me to make a “fall-flavored bagel” using our haul. Back then? Total disaster. First attempt tasted like spiced cardboard. But that “what if we tried this?” itch wouldn’t quit. Fast-forward to last fall, after tweaking flour blends and testing pumpkin ratios ’til midnight, I finally nailed it. The moment my wife took a bite and said, “Wait, this is KETO?”—that’s the magic I live for. Now, these bagels are our Saturday ritual. Chloe even nicknamed them “Apple Jacks.” Cute, right? Point is: Good food’s about joy, not perfection. And these? Pure joy.
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Keto Pumpkin Apple Cinnamon Bagels
- Total Time: 45 minutes
- Yield: 4 Bagels 1x
Description
These grain-free bagels are a low-carb twist on your favorite fall comfort food. Made with almond flour and infused with pumpkin and apple essence, they’re soft inside, golden outside, and topped with a cinnamon-seed crunch. Toast them, schmear with cream cheese, and you’ve got the perfect autumn breakfast.
Ingredients
1 1/2 cups almond flour
1 tbsp coconut flour
1 tbsp psyllium husk
1 tsp baking powder
1/4 tsp salt
2 tbsp pumpkin puree
2 tbsp unsweetened apple sauce or grated apple
2 eggs
1 tsp apple cider vinegar
1/2 tsp cinnamon
Optional: sesame seeds mixed with cinnamon for topping
Instructions
Preheat oven to 350°F (175°C). Line a baking sheet with parchment.
Mix all dry ingredients in one bowl, and wet ingredients in another.
Combine wet and dry mixtures until dough forms. Let rest 5 minutes.
Shape into 4–5 small bagels and place on baking sheet.
Brush tops with egg wash and sprinkle with cinnamon-seed mix.
Bake for 25–30 minutes or until golden and firm.
Cool slightly, then slice and toast as desired.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
Nutrition
- Calories: 230/ Bagel
- Sugar: 2g/ Bagel
- Fat: 18g/ Bagel
- Carbohydrates: 8g/ Bagel
- Fiber: 4g/ Bagel
- Protein: 7g/ Bagel
Gather Your Flavor Squad
- Almond flour (1 ½ cups): Our keto MVP! Gives that chewy texture. Chef’s tip: Use super-fine flour—no gritty bits here. Out? Swap with sunflower seed flour for nut-free.
- Coconut flour (1 tbsp): Soaks up moisture like a champ. Don’t skip it! No sub here—it’s key for structure.
- Psyllium husk (1 tbsp): The “glue” that holds it all together. Insider hack: Powder it in a spice grinder for smoother dough.
- Pumpkin puree (2 tbsp): Moisture + cozy spice vibes. Pro move: Squeeze excess water out with a paper towel to avoid soggy bagels.
- Unsweetened applesauce (2 tbsp) OR grated apple: Hello, apple essence! Love texture? Grate a small Granny Smith (squeeze out juice).
- Eggs (2): Our binder and rise booster. Vegan? Flax eggs work but add 1 extra tbsp pumpkin.
- Apple cider vinegar (1 tsp): Secret fluff-maker! Reacts with baking powder for lift.
- Cinnamon (½ tsp + extra for topping): Fall’s favorite spice. Feeling fancy? Add a pinch of nutmeg or cardamom.
Let’s Bake! Your Foolproof Bagel Blueprint
- Preheat & Prep: Fire up that oven to 350°F (175°C). Line a baking sheet with parchment. Chef’s hack: Lightly grease the paper—no sticking drama!
- Mix Dry Squad: Whisk almond flour, coconut flour, psyllium, baking powder, salt, and cinnamon in a bowl. Biggest mistake? Not whisking—clumps are flavor thieves!
- Wet Team Unite: In another bowl, beat eggs, pumpkin, applesauce, and vinegar until smooth. Pro tip: If dough feels dry later, add 1 tsp water.
- Marry the Mixes: Pour wet into dry. Stir until it forms a shaggy dough. Let it rest 5 minutes—psyllium needs this to “gel up” (trust me, it’s worth the wait).
- Shape Like a Boss: Divide dough into 4 balls. Poke a hole in the center and stretch gently into bagel shapes. Sticky hands? Wet your fingers with water!
- Top & Bake: Brush tops with egg wash (1 egg + 1 tsp water), then sprinkle with cinnamon-sesame mix. Bake 25-30 mins until golden. Golden rule: Tap the top—it should sound hollow!
- Cool & Slay: Let cool 10 mins on the sheet. Want that *perfect* toast? Slice and pop in the toaster—crispy edges, soft middle. Yes!
How to Serve These Fall Flavor Bombs
Warm one up, slice it, and let the toaster work its magic. Schmear it thick with whipped cream cheese (add a drizzle of sugar-free maple syrup if you’re extra). For a savory spin? Try herbed goat cheese and crispy bacon bits. Pair it with a pumpkin-spice latte, and you’ve got breakfast that’ll make your taste buds throw confetti. Hosting brunch? Stack ’em high on a wooden board—total Instagram bait!
Mix It Up! 5 Tasty Twists
- “Everything” Spice: Swap cinnamon topping for everything bagel seasoning + garlic powder.
- Chocolate Chip Bliss: Fold in ¼ cup keto chocolate chips post-rest (yes, pumpkin + chocolate = genius).
- Pecan Crunch: Press crushed pecans into the egg wash before baking.
- Savory Herb: Skip apple/pumpkin, add 1 tsp rosemary + 2 tbsp grated cheddar.
- Nut-Free Version: Use sunflower seed flour (1:1 swap for almond flour) + add ½ tsp lemon juice to prevent greening.
Behind the Recipe: Real Talk from My Kitchen
Okay, story time: The first batch I ever made? Looked like lumpy donuts. My dog gave them side-eye. But after 12 tries (and one psyllium husk explosion that looked like a science experiment gone wrong), we got here. Biggest lesson? Patience with the dough rest—it transforms from “meh” to “WOW.” These days, I double the batch and freeze ’em. Pop one in the air fryer (5 mins at 350°F), and boom—fresh bagel vibes anytime. Also, Chloe insists on adding rainbow sprinkles sometimes. Kid’s onto something.
Your Bagel Questions—Answered!
Q: Why are my bagels flat?
A: Three culprits: Old baking powder (test it with hot water—if it doesn’t bubble, replace it!), over-mixing (stir just until combined), or skipping the dough rest. Psyllium needs 5 mins to thicken!
Q: Can I use all coconut flour?
A: Nope—it’s too absorbent. Almond flour gives moisture; coconut flour structure. Stick to the ratio!
Q: How long do they keep?
A: 3 days in an airtight container, but freeze for best results (up to 3 months). Toast straight from frozen!
Q: My dough’s too sticky—help!
A: Wet hands! Or add 1 tsp coconut flour at a time until it’s play-dough texture.
Nutrition Per Bagel (Because Knowledge is Power!)
Calories: 230 | Fat: 18g | Carbs: 8g (Net Carbs: 4g) | Fiber: 4g | Sugar: 2g | Protein: 7g
Final Thoughts: From Dough to Joy, One Bagel at a Time
If fall had a flavor anthem, these bagels would be belting it from your toaster. Pumpkin, apple, cinnamon – they’re not just ingredients, they’re edible nostalgia, bundled into a keto-friendly bite that actually feels like comfort food. No guilt, no grains, just golden, chewy goodness that says, “Hey, you’re doing great.”
Here’s the deal: your kitchen doesn’t have to be perfect. You don’t need fancy gear or bakery-level skills. What you do need? A little curiosity, a dash of patience, and a sprinkle of fun. That’s what these bagels are all about. They’re not just breakfast—they’re an invitation to slow down, get messy, and fall in love with the process (and the results).
So, whether you’re baking for yourself, brunching with friends, or just trying to survive Monday with something warm and toasty, let these bagels remind you: the best recipes come from the heart, the fails, and the flavor experiments. And yeah, sometimes from a challenge issued by a sugar-fueled niece.
Now go make your kitchen smell like a cinnamon dream. You’ve got this. 💛🍂🥯
—Jackson, signing off from Flavor Town
