Sola keto bagels are a delicious option for anyone craving that classic bagel texture while staying low carb. As a home cook who once felt overwhelmed after a Celiac diagnosis, I’ve spent over a decade transforming the way I approach food. I’m Emma Thompson from Asheville, and my kitchen is now a place of joy and discovery. From gluten free comfort foods to bold, healthy flavors, I love sharing real meals that work. In this guide, I’ll show you how Sola bagels fit into a keto lifestyle and whether they live up to the hype.
Table of Contents
What Are Sola Keto Bagels
Why Sola Keto Bagels Are Taking Over Low-Carb Kitchens
Sola keto bagels are a go to for anyone trying to cut carbs without giving up bread. They offer the classic bagel experience soft, chewy, and satisfying with a keto friendly twist. Unlike regular bagels made with refined flour and sugar, Sola uses low-glycemic sweeteners, wheat protein isolate, and fiber rich ingredients to keep carbs in check. That means you can still enjoy a breakfast sandwich or toasted snack while staying in ketosis.
They’ve become popular not just because they’re low in net carbs, but because they taste good. For many keto eaters, that’s the hardest thing to find. And when you’re managing cravings or looking for quick low-carb meals, convenience matters too.
What Makes Sola Keto Bagels Different From Regular Bagels
The ingredients set them apart. Sola keto bagels are made with:
- Almond flour
- Resistant starch
- Wheat protein isolate
- Erythritol (a keto sweetener)
- Yeast and natural flavors
Each of these plays a role in keeping carbs low, while still creating that familiar bakery-style texture. Plus, they come in flavors like Everything and Sweet & Buttery, giving you variety without the guilt.
These bagels are great for:
- Keto followers looking for bread replacements
- People with diabetes watching blood sugar
- Anyone reducing carbs for weight loss
- Busy folks who need fast, satisfying meals
Try these high-protein cottage cheese bagels if you’re looking for a homemade keto breakfast alternative.
Nutritional Breakdown of Sola Keto Bagels
How Many Carbs Are in Sola Keto Bagels?
When you’re eating keto, every carb counts. That’s why it’s important to break down the nutrition label before tossing any “keto” product in your cart. A typical Sola keto bagel contains around 15 grams of total carbs, but when you subtract the dietary fiber and sugar alcohols like erythritol, the net carbs drop to just 5 or 6 grams per bagel. That’s well within daily limits for most low-carb eaters.
It’s this net carb calculation that makes them keto-compatible—low enough to enjoy without knocking your body out of ketosis.
| Nutrient | Amount (per bagel) |
|---|---|
| Calories | 110–160 kcal |
| Total Carbohydrates | 15g |
| Dietary Fiber | 6g |
| Sugar Alcohol (Erythritol) | 4g |
| Net Carbs | 5g |
| Protein | 11g |
| Fat | 4.5g |
Are Sola Bagels Really 110 Calories?
Some flavors of Sola keto bagels are marketed as 110 calories, and that’s accurate—depending on the variety. The “Sweet and Buttery” flavor, for example, typically falls at 110 calories, while “Everything” might be closer to 160. Either way, they’re lighter than most store-bought bagels, which can run up to 300+ calories.
These lower-calorie counts make them an easy fit into any macro-tracking plan. Pair one with eggs or avocado, and you’ve got a satisfying breakfast that still keeps you under your daily calorie and carb goals.
Toasted Sola Bagel with Cream Cheese & Avocado
Equipment
- toaster or skillet
- knife
- spoon or spreader
Ingredients
- 1 Sola keto bagel (Everything flavor recommended)
- 2 tbsp cream cheese, softened
- 1/2 ripe avocado, sliced
- salt and pepper, to taste
- optional: Everything bagel seasoning or sesame seeds
Instructions
- Slice the Sola bagel in half and toast both sides until golden and crisp using a toaster or skillet.
- Spread 1 tablespoon of cream cheese on each toasted half while still warm.
- Top with sliced avocado and season with salt and pepper. Sprinkle Everything seasoning if desired.
Notes
Nutrition
Comparing Sola Bagels to Other Keto Bagel Options
How Sola Keto Bagels Stack Up Against Homemade Versions
Sola keto bagels offer a level of convenience that homemade versions can’t always match. While baking your own bagels gives you full control over ingredients, it also takes time, effort, and a little trial and error. Most DIY keto bagels use almond flour, cheese, and eggs, resulting in a dense, filling texture that’s best enjoyed fresh. Sola bagels come ready to toast, with a lighter feel and more of that classic bagel chew.
| Comparison Point | Sola Keto Bagels | Homemade Keto Bagels |
|---|---|---|
| Prep Time | None | 30–45 minutes |
| Texture | Light, soft, closer to traditional | Dense, cheese-based |
| Net Carbs | 5–6g | 2–4g (depending on recipe) |
| Flavor Variety | Pre-flavored (Everything, Sweet) | Fully customizable |
| Storage | Shelf-stable and freezer-ready | Needs refrigeration or quick use |
If you enjoy customizing flavors and baking from scratch, homemade is a great route. But for a fast option that delivers great taste with no work, Sola makes it easy.
Comparing Sola to Other Store-Bought Keto Bagel Brands
Sola isn’t the only brand in the keto aisle, but it’s one of the most accessible. Here’s how it compares with others:
- ThinSlim Foods: Very low net carbs, but often criticized for being dry or rubbery.
- Kiss My Keto: Soft and flavorful, but more expensive and less widely available.
- Great Low Carb Bread Co.: Decent options, though some flavors can be inconsistent.
Sola finds the sweet spot between flavor, nutrition, and availability. It’s a solid option for everyday low-carb living.
Explore more low-carb bagel options in this detailed comparison of homemade and store-bought recipes.
How to Eat Sola Keto Bagels the Smart Way on Keto
Best Times to Enjoy Sola Keto Bagels on a Low-Carb Diet
Just because Sola keto bagels are low in net carbs doesn’t mean you should eat them mindlessly. Like any food on a ketogenic diet, timing and balance matter. The best time to enjoy a Sola bagel is in the morning or after a workout when your body is most insulin-sensitive. Pairing it with protein or healthy fats keeps your blood sugar stable and helps you stay full longer.
Try these timing tips:
- Breakfast: Toasted bagel with scrambled eggs and avocado
- Post-Workout: Topped with almond butter or cream cheese
- Lunch: Bagel sandwich with turkey, arugula, and mustard
What to Eat With Sola Keto Bagels to Stay in Ketosis
To keep your macros in check, pair your bagel with:
- High-protein toppings: like eggs, turkey, or tuna salad
- Healthy fats: such as cream cheese, avocado, or nut butters
- Low-carb veggies: like cucumber, spinach, or sprouts
Don’t miss our protein-packed bagel recipe that’s perfect for low-carb meal prepping.
Avoid sugary spreads, jams, or high-carb fillings that can quickly raise your net carb count. Remember, each bagel has 5–6g net carbs, so what you add matters.
Are Sola Keto Bagels Actually Healthy?
Looking Beyond the Carb Count
Sola keto bagels might be low in net carbs, but is that the whole story? To truly answer whether they’re healthy, we need to look at more than just the carb number. Yes, they fit nicely into a ketogenic or low-carb lifestyle, but they’re still processed. That means they contain additives, stabilizers, and modified ingredients to preserve texture and shelf life.
So, while they’re definitely better than traditional bagels loaded with sugar and white flour, they’re not exactly “clean eating.” They’re best used in moderation, not as your daily go-to.
Nutritional Highlights and Considerations
Let’s weigh the good and the not-so-good:
| Pros | Cons |
|---|---|
| 5–6g net carbs per bagel | Contains modified wheat ingredients |
| 11g of protein for fullness and recovery | Includes erythritol and other sweeteners |
| Lower in calories than regular bagels | Not suitable for gluten-free diets |
| Easy to pair with healthy toppings | Some flavors contain seed oils and additives |
Sola keto bagels offer a practical option for busy mornings or when you need something quick that won’t kick you out of ketosis. But like most packaged keto items, they should be balanced with whole food meals throughout the day.
Where to Buy Sola Keto Bagels
Best Places to Find Sola Keto Bagels Online and In-Store
Finding Sola keto bagels is easier than you might think. They’re sold both online and in select grocery stores across the U.S. For the most convenience, many people choose to buy directly from the Sola website or through major retailers like Amazon, Walmart, and Kroger. These platforms often offer subscription discounts or bulk deals, which can help you save money over time.
In-store availability varies, but you can typically find them in the freezer section or specialty bread aisle. Always check the packaging for the “keto” label—Sola also makes non-keto bread options.
Tips for Buying Fresh and Storing Them Right
To keep your bagels fresh and keto-friendly:
- Store unopened packages in the fridge or freezer.
- Once opened, refrigerate and eat within 7–10 days.
- Toast straight from the freezer—no thawing needed.
Look for bundle deals if you’re stocking up. They freeze well and taste just as good after toasting.
Real Customer Reviews and Taste Test Results
What People Are Saying About Sola Keto Bagels
Curious if Sola keto bagels live up to the hype? We checked in on reviews from real customers across online stores and social media. Most agree: these bagels are a pleasant surprise in a low-carb world where good bread is hard to come by.
Many say they’re soft, flavorful, and easy to toast. Others love that they don’t taste “fake” or overly sweet, which is often a problem with keto-friendly baked goods. The “Everything” flavor seems to be the top favorite, offering the perfect savory bite for breakfast sandwiches or spreads.
However, a few users noted that the texture can be slightly chewy when not toasted and that some flavors vary slightly in density.
Our Kitchen Taste Test Results
As someone who’s tested a wide range of keto and gluten-free breads, I gave these a real try. Here’s how they ranked:
| Category | Rating (1–5 stars) |
|---|---|
| Texture (Toasted) | ★★★★☆ |
| Flavor (Everything) | ★★★★★ |
| Sweetness Balance | ★★★★☆ |
| Freshness Out of Package | ★★★☆☆ |
| Overall Keto-Friendly Score | ★★★★☆ |
They’re not perfect, but they’re closer than most store-bought alternatives. Toasting makes a big difference, and pairing them with protein or fat boosts both taste and satisfaction.
Who Should Avoid Sola Keto Bagels and Why
When Sola Keto Bagels May Not Be a Good Fit
While Sola keto bagels are a smart option for many, they’re not perfect for everyone. If you’re strictly gluten-free, they’re not safe—they contain wheat protein isolate, which is a no-go for anyone with Celiac disease or gluten sensitivity. For folks like me, who had to rethink food after a Celiac diagnosis, this is a key detail to know upfront.
Also, if you’re following a clean keto or whole food approach, these bagels may not align with your goals. They contain preservatives, low-carb sweeteners, and modified ingredients that help maintain shelf life but move them further from “real food.”
Possible Sensitivities or Side Effects
Some people report minor digestive upset after eating products that include sugar alcohols like erythritol. While erythritol is keto-approved and non-caloric, it can cause bloating or gas in sensitive individuals, especially if consumed in excess.
Who should skip Sola keto bagels:
- People with gluten intolerance or Celiac disease
- Anyone on a clean eating plan avoiding processed foods
- Those who react to sugar alcohols or certain additives
If that sounds like you, don’t worry there are still great alternatives.
Storage, Prep Tips, and Serving Ideas for Sola Keto Bagels
How to Store Sola Keto Bagels for Freshness
To get the most out of your Sola keto bagels, proper storage is key. Since they’re made without preservatives commonly found in regular bread, they can spoil quickly if left out. Here’s how to keep them fresh:
- Unopened packages: Store in the freezer for up to 6 months.
- Opened packages: Keep in the refrigerator and eat within 7–10 days.
- Toast from frozen: No need to thaw—just slice and toast as usual.
This makes them perfect for meal prep or stocking up when they’re on sale.
Best Ways to Prepare Sola Keto Bagels
These bagels really shine when they’re toasted. Toasting brings out the best texture and warms up the flavors. For extra crispiness, use a toaster oven or air fryer.
Try these simple prep ideas:
- Breakfast: Toasted with cream cheese, smoked salmon, and cucumber
- Lunch: Turkey, spinach, and mustard on a toasted Everything bagel
- Snack: Almond butter and chia seeds on a Sweet & Buttery bagel
- Low-carb pizza: Top halves with marinara, mozzarella, and pepperoni
They’re versatile and easy to fit into almost any keto meal plan.
Looking for more keto-friendly bases? Try this cottage cheese egg pizza crust that’s both low in carbs and rich in flavor.
FAQs About Sola Keto Bagels
Are Sola bagels good for keto?
Yes, Sola keto bagels are suitable for a ketogenic diet. With just 5 to 6 net carbs per serving, they fit within the daily carb limits for most keto plans. They also contain a balance of protein and fiber, which helps reduce blood sugar spikes. Still, they work best when combined with healthy fats and proteins to keep you full and in ketosis.
How many carbs are in a Sola bagel?
A typical Sola keto bagel contains about 15g of total carbs, but after subtracting 6g of fiber and 4g of erythritol (a sugar alcohol), the net carbs come to around 5g. Always check the label, as this can vary slightly by flavor.
Are Sola bagels really 110 calories?
Yes, but it depends on the flavor. The Sweet & Buttery bagel is around 110 calories, while others like Everything may go up to 160. Still, they’re much lighter than most traditional bagels, which often exceed 300 calories.
What bagels can you eat on keto?
On keto, you can enjoy bagels made with low-carb flours like almond or coconut flour. Store-bought options like Sola keto bagels or homemade recipes using eggs, cheese, and nut flours are your best bet. Avoid traditional bagels, which are high in refined carbs and sugar.
Conclusion: Are Sola Keto Bagels Worth It?
If you’re following a keto lifestyle but miss the texture and convenience of traditional bread, Sola keto bagels might just be your new best friend. They’re low in net carbs, high in protein, and come in a variety of flavors that actually taste good—especially when toasted. While they aren’t perfect for clean eaters or those with gluten sensitivities, they offer a smart, accessible option for anyone looking to simplify low-carb living without giving up on flavor.
As always, balance is key. Use them to build better breakfasts, post-workout snacks, or quick low-carb lunches—but let whole foods lead the way.
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