Get all the flavor of classic everything bagels with fewer carbs and calories. These grain-free cauliflower bagels leave plenty of room for garlicky everything bagel seasoning and a schmear of cream cheese.

Carolyn Casner
Source:, January 2019


Read the full recipe after the video.

Recipe Summary

30 mins
55 mins


Ingredient Checklist


Instructions Checklist
  • Preheat oven to 425 degrees F. Line a large baking sheet with parchment paper.

  • Place cauliflower in a food processor. Process until finely chopped. Transfer to a microwave-safe bowl. Cover loosely with plastic wrap and microwave on High for 3 minutes. Let cool slightly.

  • Transfer the cauliflower to a clean kitchen towel and wring out excess moisture. Return to the bowl and stir in Cheddar and egg until thoroughly combined.

  • Divide the mixture into 8 portions on the prepared baking sheet and flatten into 3 1/2-inch circles. Using a 1-inch biscuit cutter, make a hole in the center of each circle. Remove the small circle and pat that dough onto the bagel ring. Sprinkle with seasoning.

  • Bake until browned and crispy around the edges, 22 to 25 minutes.


To make ahead: Freeze baked bagels between layers of parchment or wax paper in an airtight container for up to 3 months.

Equipment: Parchment paper

Nutrition Facts

185 calories; protein 11.1g; carbohydrates 8.9g; dietary fiber 3.2g; sugars 3.3g; fat 11.1g; saturated fat 5.9g; cholesterol 74.5mg; vitamin a iu 418.4IU; vitamin c 77.4mg; folate 105mcg; calcium 242.9mg; iron 0.9mg; magnesium 33.2mg; potassium 518.6mg; sodium 450.4mg; thiamin 0.1mg.

Reviews (4)

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5 Ratings
  • 5 star values: 3
  • 4 star values: 1
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 1
Rating: 1 stars
These were a lot of trouble to make were very bland fell apart easily and tasted nothing like bagels. Unless you have no other options skip this recipe and just buy the real thing. Read More
Rating: 5 stars
I made these for friends and they just loved them! I made extra and froze them. The recipe doesn t say how to reheat them however. Do they go straight from freezer back to the oven to that and warm or do I thaw them in the fridge overnight? Any guidance would be appreciated. Read More
Rating: 4 stars
First impression tasted the cauliflower like a lot of cauliflower substitutes for carbs....ok now with that in mind this was actually really really good. I didn't bother with cutting out The middles. I just made little round patties and they were perfectly holding together I put cream cheese on the top and they actually were delicious. It's the common known trouble of having to rice your cauliflower a little time consuming so you can do it yourself or you can buy it already done. But after that adding the ingredients and patting them out and baking them were fine. That "everything bagel" mixture is incredible and makes everything taste good! Read More
Rating: 5 stars
very easy to do and taste great Will become a regular at my house Read More