Best Keto Buns, Bagels, and English Muffins: 10 Products Compared by Net Carbs and Ingredients

The best keto buns, bagels, and English muffins all clock in at 0–4g net carbs per serving, but they vary wildly in protein, ingredients, and whether they contain wheat gluten. Below, we break down 10 store-bought options across all three categories so you can pick the right one for your macros and dietary restrictions.

Key takeaways

• Hero Classic Burger Buns and ThinSlim Foods buns both claim 0g net carbs per serving, but both contain wheat protein — not safe for anyone avoiding gluten.
• Carbonaut is the only brand offering both a wheat-based and a certified gluten-free version of its buns and bagels, with the GF bagel at just 2g net carbs.
• Keto English muffins are the hardest category to shop — most store-bought English muffins run 12–25g net carbs. Only Mikey's (2g, grain-free) and Franz Keto (4g) qualify.
• At least seven of the ten products reviewed contain wheat, including Franz Keto English Muffins. If you have celiac disease or a wheat allergy, your options here narrow to Carbonaut's gluten-free line and Mikey's.
• Protein per serving ranges from 2g (Carbonaut GF bagel) to 19g (Hero Classic bagel) — a massive spread that matters for satiety and daily protein targets.

Full comparison table: keto buns, bagels, and English muffins

Product	Type	Net carbs	Calories	Protein	First 3 ingredients	Wheat gluten?	Price tier
Hero Classic Burger Buns	Bun	0g	90	11g	Water, resistant wheat starch, wheat protein	Yes	Premium
ThinSlim Foods Hamburger Buns	Bun	0g	90	14g	Wheat protein isolate, vital wheat gluten, oat fiber	Yes	Premium
Carbonaut Low Carb Hamburger Buns	Bun	2g	140	12g	Water, wheat protein, resistant tapioca/potato starch	Yes	Mid-range
Great Low Carb Bread Co. Hamburger Buns	Bun	2g	120	14g	Water, wheat protein isolate, wheat fiber	Yes	Premium
Carbonaut GF Plain Bagels	Bagel	2g	90	2g	Resistant tapioca/potato starch, water, high oleic sunflower oil	No (GF bakery)	Mid-range
ThinSlim Foods Soft N' Fluffy Bagels	Bagel	0g	90	14g	Wheat protein, oat fiber (partial; full list unconfirmed)	Yes	Premium
ThinSlim Foods Xtreme Bagels	Bagel	0g	50	12g	Not confirmed	Yes (likely)	Premium
Hero Classic Plain Bagel	Bagel	4g	130	19g	Same Hero formula (resistant wheat starch, water, wheat protein)	Yes	Premium
Mikey's Original English Muffins	English muffin	2g (per 31g serving)	86	4g	Eggs, almond flour, water	No (grain-free; contains almond)	Premium
Franz Keto English Muffins	English muffin	4g	Not confirmed	8g	Modified wheat starch, wheat gluten, oat fiber (bread base)	Yes	Mid-range

Nutrition data sourced from Sure Keto database, manufacturer product pages, and retailer listings (HEB, Netrition, Walmart). See Sources section below for full URLs.

How we ranked these

Every product here is ranked on verifiable label data, not taste impressions. We do not test, bake, or taste these products. The criteria, in order of weight:

1. Net carbs per serving — lower is better for strict keto (under 20g daily).
2. Ingredient transparency — products with a confirmed, published ingredient list rank higher than those without.
3. Wheat gluten status — flagged clearly because many keto breads rely on wheat protein or resistant wheat starch, which matters for celiac disease and wheat allergies.
4. Protein per serving — higher protein supports satiety and is a meaningful differentiator when net carbs are similar.
5. Certifications — Keto Certified, Non-GMO, and gluten-free certifications noted where confirmed.
6. Price tier — categorized as budget, mid-range, or premium based on retailer positioning and availability (exact prices fluctuate).

Best keto buns

Hero Classic Burger Buns — lowest net carbs, highest controversy

Hero claims 0g net carbs per 62g bun by subtracting dietary fiber (22g) and allulose from total carbohydrates. The first three ingredients are water, resistant wheat starch, and wheat protein. At 90 calories and 11g protein per bun, the macros look strong on paper.

The catch: Hero Bread contains wheat in multiple forms — resistant wheat starch and wheat protein lead the label. If you follow keto for weight management and tolerate wheat, Hero is a solid pick. If you avoid wheat for any reason, skip it entirely.

Hero also uses allulose, a rare sugar that the FDA currently allows manufacturers to exclude from total and added sugars on Nutrition Facts labels. If you want to understand how different keto-friendly sugar substitutes work in baked goods, allulose behaves differently from erythritol or monk fruit.

Storage note: Hero recommends eating within 10 days of receiving or freezing for up to 6 months. Let buns reach room temperature before eating.

Hero sells an 8-bun pack (17.5 oz). A 2-pack of 8 buns each is available on Amazon.

Carbonaut Low Carb Hamburger Buns — best balance of macros and availability

Carbonaut's wheat-based bun lands at 2–3g net carbs (sources differ), 140 calories, and 12g protein per 63g serving. The first three ingredients are water, wheat protein, and resistant tapioca and/or potato starch. It carries Keto Certified, Plant-Based, and Non-GMO certifications.

Like Hero, Carbonaut's original buns contain wheat protein and cultured wheat starch, so they are not suitable for anyone with celiac disease or a wheat sensitivity.

However, Carbonaut also makes a gluten-free version with a completely different formula. The GF buns are made without wheat. That makes Carbonaut the only brand in this roundup offering both a wheat-based and a wheat-free keto bun.

Carbonaut's FAQ gives its breads a 10-day shelf life and up to 6 months in the freezer. Each pack of hamburger buns contains 5 buns.

ThinSlim Foods Hamburger Buns — highest protein per bun

ThinSlim Foods claims 0g net carbs, 90 calories, and a category-leading 14g protein per 57g bun. The ingredients are wheat protein isolate, vital wheat gluten, oat fiber, modified wheat starch, flax seed meal, olive oil, chicory root, yeast, salt, and apple cider vinegar.

The Sure Keto database classifies ThinSlim buns as "Dirty Keto" due to the inclusion of modified starch. That label is a judgment call — modified starch is a processed ingredient, but it does not add net carbs. Whether that matters to you depends on how strictly you follow a "clean keto" approach versus simply tracking macros.

ThinSlim products are primarily available online and fall into the premium price tier. They contain wheat gluten.

Great Low Carb Bread Co. Hamburger Buns — frozen-only, high protein

At 2g net carbs, 120 calories, and 14g protein per 57g serving, these buns match ThinSlim on protein. They contain wheat protein isolate and wheat gluten flour. The trade-off: they are meant to be kept frozen (the brand says 6+ months), which limits spontaneous use. Great Low Carb Bread Co. products ship frozen and are sold primarily through specialty online retailers.

Who should buy keto buns — and who should skip them

Buy if: You eat burgers or sandwiches regularly and want to stay under 20g net carbs daily without giving up the bun. A 0g net carb bun from Hero or ThinSlim means your carb budget goes entirely to toppings, condiments, and sides.

Skip if: You have celiac disease or a wheat allergy and cannot find the Carbonaut GF version in your area. Most keto buns rely on wheat protein for structure. Also skip if you prefer to bake your own — a simple almond flour or coconut flour bun recipe can hit 2–3g net carbs per bun at a fraction of the per-unit cost.

Best keto bagels

Carbonaut Gluten-Free Plain Bagels — best for gluten-free keto

At 2g net carbs, 90 calories, and 5g fat per 67g bagel, Carbonaut's GF bagel is the standout pick for anyone avoiding both carbs and gluten. The first three ingredients are resistant tapioca and/or resistant potato starch, water, and high oleic sunflower oil. It is made in a dedicated sesame-free bakery, according to Carbonaut's FAQ page.

The protein is low at just 2g per bagel — the lowest of any product in this roundup. If hitting a protein target matters to you (say, 100g+ daily), you will need to pair this bagel with a high-protein topping like smoked salmon or cream cheese. For context, that is a 17g protein gap compared to a Hero bagel.

ThinSlim Foods bagels — 0g net carbs in multiple varieties

ThinSlim offers three bagel lines: Soft N' Fluffy (0g net carbs, 90 cal, 14g protein), Xtreme (0g net carbs, 50 cal, 12g protein), and the original plain (0g net carbs, 90 cal, 14g protein). The Xtreme line is notable for its extremely low calorie count — just 50 calories per bagel with 0g fat.

All ThinSlim bagels likely contain wheat protein. The original plain line is classified as "Dirty Keto" by Sure Keto due to modified starch,.

Hero Classic Plain Bagel — highest protein, moderate carbs

Hero's bagel comes in at 4g net carbs and 130 calories per 75g serving, with a whopping 19g protein — the highest of any product in this entire roundup. The Everything Bagel variant bumps to 5g net carbs, 140 calories, and 17g protein. Both contain wheat gluten.

At 4–5g net carbs, Hero bagels are not the lowest-carb option, but they are still well within keto range. A hypothetical daily breakdown: if you eat one Hero Everything Bagel for breakfast and one Hero burger bun at dinner, that is 5g net carbs total from bread — leaving 15g for everything else on a strict 20g daily limit.

Great Low Carb Bread Co. bagels — niche flavors, frozen shipping

The Garlic Butter Bagel hits 2g net carbs, 140 calories, and 14g protein per 57g serving but is classified as "Dirty Keto" due to modified starch. Their Paleo Bagel is higher at 4g net carbs and 215 calories with 18g fat — a very different macro profile that suits higher-fat keto approaches. Both require frozen storage.

Best keto English muffins

This is the thinnest category. Most store-bought English muffins are not remotely keto-compatible. Ezekiel 4:9 English muffins run 12–16g net carbs per serving. Dave's Killer Bread lands at 23–25g. Food for Life hits 24–25g. Only two brands qualify.

Mikey's Original English Muffins — grain-free, lowest carbs

Mikey's lists 2g net carbs, 86 calories, 6g fat, and 4g protein per 31g serving. It is grain-free and certified gluten-free, making it the only gluten-free English muffin in this roundup. It is made with eggs, almond flour and coconut flour, so it is not nut-free. The Toasted Onion variety matches at 2g net carbs and 86 calories. The Cinnamon Raisin version jumps to 3g net carbs per muffin.

The Sure Keto database classifies Mikey's as "Keto in Moderation" with good ingredients and notes it is high in fats — which is actually a positive for ketogenic eating. Check whether the 31g label serving is a whole muffin or half of one; some nutrition databases list a 62g muffin at about 170 calories.

Franz Keto English Muffins — best store availability

Franz Keto English Muffins come in at 4g net carbs, 20g fiber (71% DV), 8g protein, and 0g sugar per serving. Franz is a Portland bakery founded in 1906, and the product is listed as plant-based. It is available at Walmart and through specialty retailers like Wholesome Provisions.

Wheat gluten alert: The bread base is modified wheat starch, wheat gluten, oat fiber, wheat protein isolate, and inulin. Not gluten-free.

Keto English muffins are scarce in physical stores. Franz appears to have the widest retail distribution of the two options, making it the more practical choice if you prefer not to order online.

The wheat gluten problem in keto bread

Here is a contrarian take that most keto bread roundups gloss over: the majority of low-carb buns and bagels are not meaningfully different from regular wheat bread for anyone with celiac disease or a wheat sensitivity. They use wheat protein (vital wheat gluten) as the primary structural ingredient and simply swap out most of the starch for fiber sources like resistant wheat starch, oat fiber, or resistant tapioca starch.

This matters because "keto" and "gluten-free" are often conflated by shoppers who assume low-carb means wheat-free. It does not. Of the 10 products in this roundup, at least seven contain wheat (ThinSlim's Xtreme bagel ingredients were not confirmed), and only two (the Carbonaut GF bagel and Mikey's) are verified wheat-free.

If you need both keto and gluten-free, your realistic options are Carbonaut's GF line, Mikey's English Muffins, or baking your own. Our guide to gluten-free keto bread mixes covers seven mixes that satisfy both restrictions. For understanding why gluten-free breads sometimes come out dense or gummy, the gummy centers troubleshooting page explains the science behind hydration and starch behavior.

Cost per serving: a worked example

Exact prices fluctuate by retailer, but here is a hypothetical calculation to illustrate the cost difference between categories.

Say you buy a premium-tier keto bun product online at $12 for 8 buns. That is $1.50 per bun. If you eat one bun per day for a month (30 days), you spend $45 on buns alone. A mid-range option at $8 for 5 buns works out to $1.60 per bun — surprisingly similar per unit, though pack sizes differ.

Compare that to baking your own keto buns with almond flour. A 1 lb bag of almond flour (roughly $7–$10) can yield approximately 8–10 buns depending on the recipe, putting your cost at $0.70–$1.25 per bun before eggs, butter, and other ingredients. The trade-off is time: roughly 15–20 minutes of prep plus 20–25 minutes of baking per batch.

For a broader look at keto baking staples and what they cost, our keto baking essentials guide breaks down budget, mid-range, and premium picks.

Storage and shelf life

Product	Room temperature	Frozen
Hero Classic Burger Buns	Up to 10 days	Up to 6 months
Carbonaut Buns	~10 days	Up to 6 months
Great Low Carb Bread Co.	Not recommended	Required (6+ months)

Buying in bulk and freezing is the standard approach.

What about resistant wheat starch?

Resistant wheat starch is the ingredient that makes Hero Bread's 0g net carb claim possible. It is classified as a dietary fiber because it resists digestion in the small intestine, passing to the large intestine where gut bacteria ferment it. Hero's marketing describes it as a prebiotic fiber that promotes gut health.

From a keto macro-counting perspective, resistant wheat starch is subtracted from total carbohydrates just like other fibers. Whether your body extracts some calories from it during fermentation is debated in nutrition science, but the FDA currently allows it to be counted as fiber on Nutrition Facts labels. This is the same accounting method that lets products like Hero claim 0g net carbs despite listing 22g of total carbohydrates per bun.

If you are interested in how different sugar and sweetener alternatives interact with these fiber-heavy formulations, it is worth noting that Hero also uses allulose — which the FDA currently permits to be excluded from total and added sugars on labels.

Frequently asked questions

Are keto buns and bagels gluten-free?

Most are not. The majority of keto buns and bagels — including Hero Bread, Carbonaut's original line, and ThinSlim Foods — contain wheat protein (vital wheat gluten) as a primary ingredient. Confirmed gluten-free options include Carbonaut's GF line and Mikey's English Muffins. Franz Keto English Muffins contain wheat gluten. Always check the ingredient label for wheat, especially if you have celiac disease.

Which keto bagel has the lowest net carbs?

ThinSlim Foods bagels claim 0g net carbs per serving across multiple varieties (Soft N' Fluffy, Xtreme, and Plain). Carbonaut's Gluten-Free Plain Bagel comes in at 2g net carbs. Hero's Classic Plain Bagel is 4g net carbs but offers 19g protein — the highest of any product in this roundup.

Why are keto English muffins so hard to find?

Most commercial English muffins contain 12–25g net carbs per serving, which disqualifies them from keto. Only two brands — Mikey's (2g net carbs, grain-free) and Franz Keto (4g net carbs) — currently meet keto thresholds. Franz has the widest retail distribution, available at Walmart and select grocery chains. Mikey's is more commonly found in natural food stores and online. If neither is available locally, baking your own with a keto bread mix is a reliable alternative.

What does "dirty keto" mean on a product label?

"Dirty keto" is not an official certification — it is a community term used by databases like Sure Keto to flag products that fit keto macros but contain processed ingredients like modified starch, seed oils, or artificial additives. A product labeled "Dirty Keto" still has low net carbs; the distinction is about ingredient quality, not carb count. Whether that matters depends on your personal approach to keto.

How should I store keto bread products?

Most keto buns and bagels have shorter shelf lives than conventional bread. Hero recommends consuming within 10 days or freezing for up to 6 months. Carbonaut's FAQ gives about 10 days at room temperature or 6 months frozen. Great Low Carb Bread Co. products require frozen storage from the start. Buying in bulk and freezing individual portions is the most practical strategy.

Sources

• Sure Keto — Best Keto Buns
• Sure Keto — Best Keto Bagels
• Sure Keto — Best Keto English Muffins
• Hero Bread — Burger Buns product page
• HEB — Hero Classic Hamburger Buns listing
• Safeway — Hero Classic Burger Buns listing
• Amazon — Hero Classic Hamburger Buns
• Better Health Market — Hero Bread storage info
• Netrition — Carbonaut Low Carb Hamburger Buns
• Carbonaut — GF Hamburger Buns
• Carbonaut — GF Plain Bagels
• Carbonaut — FAQ page
• The Low Carb Grocery — Carbonaut buns shelf life
• mybest — ThinSlim Foods bagel ingredients
• Sola Company — Bagels collection
• Walmart — Franz Keto English Muffins
• Amazon — Franz Keto English Muffins
• Wholesome Provisions — Franz Keto English Muffins
• Jennifer Banz — Keto English Muffin availability
• Step Away From The Carbs — Low Carb Buns roundup
• GFI Foods — Hero Bread Hamburger Bun
• Spoonful App — Hero Classic Burger Buns ingredients