The ketogenic diet, or keto diet, has gained immense popularity as a lifestyle focusing on high-quality fats, proteins, and greens while minimizing carbohydrate intake. This dietary approach promotes the formation of ketones, compelling the body to utilize fat rather than carbohydrates as its primary energy source. For individuals adhering to this regimen, scrutinizing the nutritional content of every food item becomes paramount. One seasoning that has captured the hearts (and taste buds) of many, including those on a keto diet, is everything bagel seasoning. But is it truly keto-friendly? Let's delve into the details.
What is Everything Bagel Seasoning?
Everything bagel seasoning is a delightful blend of seeds and spices that adds a savory goodness to a wide array of dishes. Its origins trace back to the popular "everything" variety of bagels, which are generously topped with a mixture of sesame seeds, poppy seeds, salt, garlic, and onion.
Typically, everything bagel seasoning comprises:
- Sesame seeds (white and/or black)
- Poppy seeds
- Dried minced garlic
- Dried minced onion
- Flaky sea salt or kosher salt
Nutritional Profile
The good news is that everything bagel seasoning is generally considered keto-friendly. The ingredients are naturally low in carbohydrates and high in healthy fats, particularly from the seeds. Many blends boast 0g net carbs per serving.
A typical serving size (about 1 teaspoon) contains:
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- Carbohydrates: 0-1 gram
- Fiber: 0-1 gram
- Net Carbs: 0 grams (Net carbs are calculated by subtracting fiber from total carbohydrates)
- Fat: 1-2 grams
- Protein: 1 gram
Potential Concerns and Considerations
While the seasoning itself is low in carbs, there are a few factors to consider:
- Serving Size: It's easy to get carried away with seasoning. Be mindful of how much you're using, as excessive amounts can add up in terms of carbs.
- Hidden Sugars/Additives: While uncommon in traditional recipes, some store-bought versions might contain added sugars or other non-keto ingredients. Always read the label carefully.
- Individual Sensitivities: Some individuals may have sensitivities or allergies to specific ingredients in the seasoning, such as sesame seeds or garlic.
Benefits of Using Everything Bagel Seasoning on Keto
- Flavor Enhancement: It elevates the taste of keto-friendly meals, making them more enjoyable.
- Versatility: It can be used on a wide variety of foods, from meats and vegetables to eggs and avocados.
- Texture: The combination of seeds and spices adds a delightful crunch and texture to dishes.
- Nutritional Value: Sesame and poppy seeds are sources of healthy fats, protein, calcium, and vitamin C.
How to Incorporate Everything Bagel Seasoning into Your Keto Diet
The possibilities are endless! Here are some ideas:
- Eggs: Scramble eggs in butter and sprinkle with seasoning before serving. You can even stir in a little cream cheese for extra richness.
- Avocado: Sprinkle it on sliced avocado for a filling high-fat snack or to add an edge to your avocado toast (using keto-friendly bread or chaffles).
- Vegetables: Season steamed cauliflower, roasted asparagus, roasted radishes, or roasted artichoke hearts.
- Meats: Use it to season chicken, pork, steak, or tuna lettuce wraps.
- Seafood: Enhance the flavors of Instant Pot salmon or keto salmon patties.
- Salads: Sprinkle it on top of any keto salad for added flavor and texture.
- Cheese Crisps: Mix cheeses and spices together and scoop onto parchment paper to bake.
- Celery Sticks: Fill celery sticks with cream cheese and sprinkle with seasoning.
- Cottage Cheese: Toss cottage cheese on a plate and devour with a sprinkle of everything bagel seasoning.
- Bacon Egg Muffins: Sprinkle on top of bacon egg muffins before baking.
Making Your Own Everything Bagel Seasoning
One of the best ways to ensure your everything bagel seasoning is keto-friendly is to make it yourself. This also allows you to customize the ingredients to your liking.
Ingredients:
- 3 Tablespoons sesame seeds (white or a mix of white and black)
- 1 Tablespoon dried minced onion (onion powder can be substituted, but the texture will be different)
- 1 Tablespoon dried minced garlic
- 2 teaspoons poppy seeds
- 1 teaspoon flakey sea salt (kosher salt or coarse Himalayan pink salt can be substituted)
Instructions:
- Whisk all ingredients together in a small bowl.
- For additional flavor, lightly toast the mixture in a small pan over medium-low heat until fragrant (about 3-5 minutes).
- Store in an airtight container in a cool, dry place.
User Experiences and App Recommendations
Many individuals following the keto diet have found the KetoDiet app to be a valuable tool for tracking macros, finding recipes, and learning more about the ketogenic lifestyle. The app offers a planner, a macro calculator, and a wealth of recipes and articles. Users have praised its ease of use, comprehensive information, and helpful support team.
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