FIBER FLORA BAGELS

Master chewy, golden keto bagels using sourdough discard and vital wheat gluten. Perfect low-carb breakfast in under 2 hours with 2.3 g net carbs and 12.38g protein per serving.

Author: Shari MAC
Prep Time: 2.5
Cook Time: 25 to 30 Minutes
Total Time: 3 Hours
Yield: 12
Category: Discard Diva
Method: Baking
Cuisine: Keto Sourdough Discard
Diet: Diabetic

Ingredients

Wet Ingredients

1 cup (plus more if needed) Fairlife Skim or 3% Milk, warmed (480 mL) (or almond or coconut milk)*
1 tablespoon instant yeast (10–11 g)
1 teaspoon sugar (4 g)
3 large eggs
1 cup Biome Boss™ Living Starter (240 g)
¼ cup unsalted butter, softened (57 g)
¼ cup cream cheese, softened (60 g)

*Always start with 1 cup and then add ore if needed. The amount of milk required will depend on the moisture of your discard.

Dry Ingredients

1 cup almond flour + 2 tablespoons coconut flour, sifted together (110 g + 16 g)
2 cups + 2 tablespoons vital wheat gluten (250 g)
3 tablespoons whole psyllium husks
1 tablespoon double acting baking powder (12 g)
1 teaspoon healthy salt (6 g)

Egg Wash

1 egg yolk
2 tablespoons Fairlife Skim Or 4% Milk (30 mL)

Instructions

Combine Milk, Yeast, and Sugar: Pour 1 cup of warm Fairlife Skim milk into stand mixer bowl. Add instant yeast and sugar, stirring briefly to dissolve.
Add Eggs and Remaining Wet Ingredients: Add 4 eggs and mix lightly. Then add Biome Boss™ Living Starter, butter softened and softened cream cheese.
Mix on low speed for 10-15 seconds just until loosely combined.
Add Dry Ingredients: Sift almond flour and coconut flour together. Add vital wheat gluten, the sifted almond-coconut flour mixture, whole psyllium husks, baking powder, salt, and powdered Swerve on top of wet ingredients. Mix on low speed with beater attachment for about 2 minute until a shaggy dough forms.
Check the moisture of the dough. If it is too dry add more milk 1 tbsp at a time until the dough is sticky, but holds together. It needs to be dough, not “batter.”
Rest (Autolyse): Cover bowl with t-towel and let rest for exactly 30 minutes at room temperature. The vital wheat gluten will tighten, psyllium will form a gel, and the dough will become firmer and smoother.
Knead: Knead on medium-low speed for about 5 minutes. If the dough is too wet, add 1 to 2 tablespoons whole psyllium husks. Mix into the dough. Remove the bowl and let sit in the refrigerator to stiffen for about 15 minutes. If dough is too dry add 1 tablespoon milk at a time to moisten the dough so it pulls together. Knead for about 8 minutes until dough becomes smooth, elastic, and slightly tacky (not sticky).
Perform the windowpane test—stretch a small piece of dough; it should form a thin, translucent membrane without tearing. If too soft, add 1 tablespoon psyllium again. If too firm, add 1–2 teaspoons warm milk.
Shape: Divide dough into 2 equal portions (use a kitchen scale for precision). Roll each portion into a tight ball by tucking edges underneath and rolling in circular motions. Divide each portion into 6 balls. Stretch and fold each ball of dough at least 4 or 5 times to create tension on the top of the dough. Flatten the ball on the word surface into a disk. Using your thumb, push through the center to create a bagel hole. Mold the dough with your hands to ensure the dough is the same width throughout the whole bag. Repeat for all 12 pieces.
Set each dough bagel on a cookie sheet lined with parchment.
Second Proof: Proof for 60 to–80 minutes until dough expands.
Bake: Preheat oven to 350°F (180°C) while dough finishes proofing. Brush tops with egg wash for that signature golden sheen. And sprinkle with favourite seasonings.
Bake for 25 to 30 minutes until tops are light golden internal temperature reads 190–200°F (90–94°C). Tent with foil if browning too quickly after 20 minutes.
Turn off the oven and leave the bagels in the oven for 5 to 10 minutes. This keeps them from deflating too much.
Cool Completely: Remove bagels from the oven. Cool on cookie sheet for 10 minutes to set the structure. Transfer to wire rack and cool completely for 2 hours before slicing—this prevents gummy texture.

Notes

NUTRITIONAL VALUES:

Note: All nutritional values shown are estimates only. Actual values may vary based on ingredient brands, product formulations, measuring methods, and nutritional standards in different countries. The totals will also change if ingredients are substituted—especially if Fairlife milk is replaced with almond milk, coconut milk, or any other alternative. So be sure to do your own calculations.

✅ Full Recipe — Base Values (Using Fairlife Skim)

Calories: 3,149.6 kcal
Fat: 170.9 g
Total Carbs: 94.32 g
Fiber: 38.10 g
Net Carbs: 56.22 g
Protein: 297.23 g
Sodium: 3,000 mg

✅ Change If Using Fairlife 4% (Whole)

Calories: +30 kcal total
Fat: +3.5 g total

(Carbs, fiber, net carbs, protein, sodium stay the same.)

✅ Per Bagel (Using Skim)

Calories: 131.2 kcal
Fat: 7.12 g
Total Carbs: 3.93 g
Fiber: 1.59 g
Net Carbs: 2.34 g
Protein: 12.38 g
Sodium: 125 mg