Cauliflower Bagels

August 5, 2016

Cauliflower Bagels

You guys asked for this recipe.
And who am I to deny it to you?
You (yes, you, you know who you are!) specifically requested the recipe for the cauliflower bagels sans the BLT part.
Because you needed the calorie count for the bagels alone.
Because you didn’t care for the bacon (like really?), tomatoes (again, really?) or lettuce (okay, I get it).
Without further ado there you have ‘em, cauliflower bagels, in all of their glory!

Cauliflower Bagels                                                                                                                                    Print this recipe!

Makes 4 bagels

1 small head cauliflower, cut into small florets (should yield 3 cups of cauliflower rice)
3 tablespoons almond flour (I used Bob’s Red Mill)
1 tablespoon coconut flour (I used Nutiva)
2 eggs at room temperature
½ teaspoon garlic powder
½ teaspoon fine sea salt
¼ teaspoon baking powder
Pinch of ground black pepper
Poppy seeds, sesame seeds, minced garlic or minced onion for topping


Preheat oven to 400°F (200°C) and place a rack in the middle.
In a food processor rice the cauliflower florets (it should be evenly chopped but not completely pulverized).
In a large bowl combine 3 cups of cauliflower rice, eggs, almond flour, coconut flour, garlic powder, salt, baking powder, and pepper. Mix well.
Refrigerate the cauliflower mixture for 5 minutes - this will allow the almond flour and coconut flour to soak up some of the moisture.
Take out the fridge and give it another good stir.
Line a baking sheet with parchment paper and grease it with olive oil.
Using your hands form 4 even sized buns (squeezing the mixture firmly so it holds together) and lay onto the lined baking sheet.
Sprinkle toppings and lightly press them into the top. With the handle of a spoon/fork/knife make a big hole in the middle of each bun.
Bake in the oven for about 16 to 18 minutes, or until it reaches a bread-like consistency.
Turn on the broiler on high, and broil for further 2 to 3 minutes until the top is golden.
Remove from the oven and let cool completely on a rack before peeling them off the parchment paper.

Nutrition facts

One bagel yields 102 calories, 6 grams of fat, 9 grams of carbs, and 7 grams of protein.


  1. Cauliflower Master!! I made your cauliflower fritters last night we just about inhaled them. Keep rockin' it, Mike!

    1. Thank J, I'm so glad you enjoyed the cauli fritters!

    2. Hello, Can you substitute almond flower with something else?

    3. Hello, Can you substitute almond flower with something else?

  2. I never knew that it was possible to make cauliflower bagels! Thanks for making my dreams come true :)

  3. These look AWESOME! Definitely in my near future.

  4. Oh my!!!! Thank U for recipe. I'll prepare it for my sister. She is a true bagel lover :)

    1. I hope she'll love cauli bagels just as much as regular bagels!

  5. This recipe may seriously change my life. Thank you!

  6. Just started IIFYM and I cannot wait to make this!! Love bagels. Thanks!!

  7. OMG just made these, and they're perfect! I've missed bagels so much- these are a game changer!! Thanks, Mike!

  8. I made these yesterday and they were really wet. I let them sit in fridge for 10 minutes...even added a little more almond flour. They tasted great, but fell apart. Maybe 1 egg next time?

  9. I have to tell you, I made these bagels for the first time the other day and didn't eat mine right away, instead I kept them dry and made tuna and egg salad sandwiches the next day and they held together nicely.

  10. Hi Mike!
    When do you add the baking powder? It´s not mentioned.

    1. Hey Maria, thank you for spotting that out, I just fixed it!
      [You add it with all the other dry ingredients!]

    2. Thanks a lot! I´ll experiment this today! :-)
      Love your site!

  11. Hi Mike! What can I use instead of the coconut flour? I tried using more almond flour but I've noticed they have the tendency to break that way.