Health & Fitness, Recipes

Protein Bagels – Only Three Ingredients!

Are you ready to hear something truly amazing? Something that will revolutionize the way you feed your family and give everyone their daily dose of protein at breakfast time? We thought so! Introducing the most delicious, yet healthy, bagel recipe ever: Protein Bagel. All those mornings when all you’re stressed out trying to find an option between too much sugar or a boring toast – we gotcha covered with this winning combo! It’s filling and satisfying without all the guilt – even picky eaters can get on board for this one. Ready for greatness?! Let’s get cooking!

Easy Protein Bagel

Prep Time5 minutes
Cook Time25 minutes
Total Time30 minutes
Servings: 2 Bagels
Calories: 325kcal


  • Mixing Bowl
  • Sheet Pan



  • 150 Grams All Purpose Flour
  • 170 Grams Non Fat Greek Yogurt
  • 1 teaspoon Baking Powder
  • ½ teaspoon Salt (to taste)


  • 1 Egg Wash
  • Sprinkle of Everything Bagel Seasoning


  • Preheat your air fryer at 350 degrees
  • In a mixing bowl combine 150 grams of Flour and 170 grams of greek yogurt
  • Add in the Salt
  • Mix with your hands until a ball forms and there is no left over flour
  • Add the dough to a lightly floured surface
  • Break the dough into 2 roughly equal-sized pieces. Knead each ball of dough for about 30 seconds until it smooths out a bit, don't need to worry about kneading it for too long
  • Using your hands, roll out each ball into a rope. Bring the edges together to form a circle to see if the bagel is large enough. If not, you can roll it out a little bit more. The bagel will expand as it cooks, but you'll still want it to start with the bagel the size you are looking for
  • Bring the ends together and pinch them to make sure the bagel stays formed in a circle
  •  Next lightly brush each with an egg wash to help the seasonings stick, and to help them toast up nicely.
  • Add your toppings, we love everything bagel seasoning or parmesan cheese
  • Place on a sheet pan and place in your hot oven
  • Cook for 25-28 mins until golden brown
  • Remove from other and enjoy with cream cheese or butter


Each one of these bagels have 16g of protein! 
You can subsitute whatever flour you need in this recipe to fit your lifestyle and it's still so tasty!

Why Make a Protein Bagel vs Traditional Bagel?

A protein bagel is a great idea for those who are after a protein-packed and delicious breakfast. Compared to traditional bagels, protein bagels offer more protein with fewer carbohydrates, and their flavor can easily trump traditional bagels in a taste test!

My son loves bagels, but he is not a huge protein fan, so I had to start coming up with ways to increase his protein to fit his nutritional needs. I found this recipe originally for weight watchers and I adapted it from there to my tastes. This is now a weekly staple in our household, along with our perfect scrambled eggs, it comes together from start to finish in 30 mins and we eat them straight out of the oven!

We love that protein bagels come in all sorts of scrumptious flavors, so you can really get creative with it for something that’s not only nutritious but full of flavor. So if you’re looking for an indulgent yet health-conscious morning meal, protein bagel is the way to go – it’s sure to satisfy your cravings and your protein needs!

How to make smaller bagels with fewer calories

With this recipe, you can make bagels that are high in protein without having to worry about the calories being too high. Instead of forming two large bagels, as the recipe suggests, you can easily form four smaller bagels and still get plenty of protein while keeping the caloric content to a more manageable level.

Just simple divide the dough into 4 dough balls instead of 2. I do this a lot for my kids, the mini bagels are the perfect size for my kiddos!

Overall, by following this same recipe with a few adjustments, you can easily make delicious high-protein yet low-calorie bagels that suit your dietary needs perfectly. And when it comes to choosing what’s right for you and your body, there’s no one size fits all approach – it’s all about doing what works best for your lifestyle and calorie needs!

Topping Ideas

This recipe for delicious protein bagels calls for the use of homemade Everything Bagel Seasoning to sprinkle on top before baking. But there are so many other topping you can add, here are some ideas.

  • Chia seeds
  • Sesame seeds
  • Flax seeds
  • Poppy seeds
  • Sunflower seeds
  • Parmesan Cheese
  • Jalapeño and cheddar cheese
  • Cinnamon and Rasins

Filling Ideas

Once these bagels are done, you can pull out of the oven and slice in half and add what ever you are feeling. I always go with a classic cream cheese myself, but here are some other ideas!

  • Peanut butter and or with jam
  • Hummas
  • Egg – poached, fried or scrambled
  • Nutella and sliced banana
  • Smashed chickpea and avocado
  • Avocado, sprouts, tomato & cheese

If you are interested in a keto version of these, see the video below!


How do you add protein to a bagel?

Instead of cream cheese, try a topping such as peanut butter so that you’re getting all the yummy protein instead of extra calories. If this doesn’t sound enticing, you can also try a spread like avocado. Avocado is filled with vitamins, potassium, fiber and healthy fats. You Also can add in a bit of unflavored protein powder in the dough with making them.

Can you substitute sour cream for Greek yogurt in bagels?

Yes! Sour cream is an excellent substitute for Greek yogurt in your recipes. While you’ll be missing out on extra protein in your recipes, and the calories are slightly higher, the flavor and texture are incredibly similar.

Is a bagel healthier than a muffin?

It depends on how you prepare the bagel. But today’s giant bakery muffins contain from 340 to 630 calories each, without any butter or other spread. Bagels, on the other hand, can have fewer calories — if you are careful about portion size. The 2 ½-inch “mini-bagels” have about 72 calories.

Final Thoughts

Now that you’re armed with all the information about how fantastic these protein bagels are, when are you going to make them for your family? You can’t go wrong with a nutritious and delicious breakfast that will start everyone’s day off right. Head to the kitchen and get baking!

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