In New York (where I’m from), bagels are a way of life—and they’re totally delicious. But let’s face it, these doughy delights are typically made with refined, junky white flour, are void of nutrition, and can set you back more calories and carbs than you care to count—and that’s before you spread on your topping of choice.

Protein Bagels on a baking sheet next to a protein bagel on a white plate.

These better-for-you bagels pack 10 grams of protein, 4 grams of fiber, and a whole host of vitamins and minerals. That’s because they’re made with whole-grain flour, which contains more fiber and minerals than standard flour; chia seeds, which are filled with fiber and omega-3 fats; and protein-rich Greek yogurt.

A few topping suggestions, if I may… 😉

For a sweet start to your day, I recommend my 2-Ingredient Blueberry Chia Jam or Dark Chocolate Peanut Butter Spread. If you prefer to use your bagel as a vehicle for a protein-packed meal, layer on my Creamy & Crunchy Chicken Salad, Tarragon Chicken Salad, or Mediterranean Chopped Salad. You can also try this Cacio e Pepe Egg Salad.

Now that’s what I call ba-GOALS!

Note: These bagels freeze wonderfully; read the note section below for full details on freezing and storage, as well as alternative flours you can use.

Love these bagels? Try my Cinnamon Raisin Protein Bagel for a little variety.

Protein Bagels on a baking sheet next to a protein bagel on a white plate.
(4.67 stars) 6 ratings

Protein Bagels

These better-for-you bagels pack 10 grams of protein, 4 grams of fiber, and a whole host of vitamins and minerals.
Servings: 8 bagels
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Print Recipe Pin Recipe Leave a Review

Ingredients
 

  • 2 cups white-whole wheat flour
  • 1 tablespoon baking powder
  • 1 tablespoon chia seeds
  • 1½ teaspoon kosher salt
  • 2 cups non-fat plain Greek yogurt, thicker brands work best*
  • * Pour off liquid before measuring

Instructions
 

  • Preheat oven to 350°F. Line a baking sheet with parchment paper and set aside.
  • Combine the flour, baking powder, chia seeds, and salt in a large bowl. Add the yogurt and mix until all the ingredients are incorporated into a batter.
  • Using your hands, press and fold the flour into the yogurt until all of the pieces come together to form an elastic dough.
  • While at first the dough will be fussy and crumbly, after about 1 minute of pressing and folding it will come together. Divide into 8 balls.
  • One at a time, roll each ball between your palms and form into a long rope (if it breaks apart, just squish it back together).
  • Lay the rope on the parchment paper and form it into a circular shape, cinching the ends to complete a closed bagel. Leave space between each bagel on the baking sheet so they’re not touching.
  • Dip the tops into any preferred seasonings, if desired.
  • Place in the oven and bake for 25 minutes. Let cool before slicing.

Notes

• This recipe works with a variety of flour: all-purpose flour, bread flour, whole wheat-white flour, standard whole wheat flour, whole wheat pastry flour, or gluten-free baking flour (use a type that’s a one-to-one swap for all-purpose flour). I’ve tried other flours, like oat flour and almond flour, but it hasn’t resulted in the same doughy bagel texture.
• I’ve found that thicker brands of yogurt work best with this recipe. Don’t forget to pour off the liquid on top before measuring and blending.
• Feel free to add your favorite bagel toppings before baking. You can opt for sesame seeds, poppy seeds, a delicious combo or store-bought seasoning blend, like Trader Joe’s Everything But the Bagel. I sprinkle the toppings out on a flat plate (not a bowl with rounded edges) and press the bagel top into it so it sticks to the entire top of the bagel. For extra flavor, you can dip the second side as well, so both sides are coated.
Storing your bagels:
• Leftover bagels can be kept in a sealed bag for up to 3 days in the refrigerator.
• You can also freeze your bagels for up to 3 months. First, let them cool. Then slice them and wrap each one individually (both halves together) and store the batch in the freezer in a freezer bag or sealed container.
• To thaw your frozen bagels, either set on the counter to naturally thaw at room temperature (one at a time, as needed), or defrost in the microwave, heating in 30-second intervals until soft and warmed. Or, you can toast in the oven directly from the freezer since they’re already sliced. Works great!
Author: Joy Bauer, MS, RDN, CDN

Nutrition Information per serving

Serving Size: 1 bagelCalories: 140Carbohydrates: 24gProtein: 10gTotal Fat: 1.5g— Unsaturated Fat: 1.5g— Saturated Fat: 0gCholesterol: 5mgSodium: 390mgFiber: 4gTotal Sugar: 2g— Natural Sugar: 2g— Added Sugar: 0g
Nutrition information is calculated using a leading industry software. That being said, brands can vary, and there may be slight fluctuations in the numbers.
I’m hoping you loved this recipe! If you made it and want to share feedback, I’d be so grateful to hear from you. Please leave a review below or tag @joybauer on Instagram!