4 Ingredient Protein Bagels
- Feb 2
- 3 min read
Incredibly easy bagels that are soft, fluffy and a macro friendly version. No excessive kneading & no waiting for the dough to rise. Just simple ingredients and fresh bagels ready in under an hour!
In my last post on high-protein tortillas, someone mentioned that the base ingredients are the same ones used for protein bagels. Naturally, I had to test it out and add my own twist.
Traditional bagels are often much larger than what most of us need in one sitting. They are mostly made up of refined carbohydrates, which can leave you feeling hungry again not long after eating. Some store-bought bagels—especially flavored ones—also contain more fat than expected, which can quickly lead to an excess of calories.
I wouldn't consider this a "high" protein food, but rather a more macro- friendly option. This recipe offers a more balanced option by pairing carbs with protein, helping meals feel more satisfying while keeping portions more intentional. Also, you can use wheat flour for an extra fiber boost! This recipe is meant enjoying a bagel version that better supports fullness, energy, and everyday eating habits.
Why You’ll Love This Recipe!
Macro friendly upgrade ✅– The Greek yogurt boosts protein without needing protein powder. It's more balanced in macronutrients & less calorie dense compared to regular bagels!
Only 4 ingredients✅– Simple, budget-friendly, and pantry staple friendly.
Quick to make ✅– You don't need fancy baking tools, it's ready under an hour & super easy to make! Even for newbies in the kitchen!
Super versatile ✅– Perfect for breakfast sandwiches or you can make several different variations such as cinnamon sugar, cheddar jalapeno or everything bagel.🙌🏼
4 Ingredient Protein Bagels
Prep Time: 25 minutes
Cook Time: ~20 minutes
Yields: 4 Bagels
Ingredients
1 cup plain non fat greek yogurt
1 cup all purpose flour or whole wheat flour + ~ 1/4 cup for dusting/kneading
2 teaspoon baking powder
1 egg beaten (for egg wash)
Pinch of salt
Optional Toppings:
Everything Bagel seasoning
Cinnamon sugar
Low fat cheddar & jalapenos
Directions:
Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
In a bowl, whisk together the flour and baking soda.
Stir in the Greek yogurt with a spoon until dough is somewhat formed and held together.
Lightly flour a surface and knead the semi-formed dough for 1–2 minutes until completely formed and smooth. Sprinkle in a little more flour if the dough is sticky. Let it rest for about 10 minutes
Divide dough into 4 equal pieces. Roll each into a rope and form into a bagel shape (or shape into rounds and poke a hole and stretch gently).
Dip one side of bagels with egg wash and the optional toppings. Set on lined baking sheet.
Bake for 22–25 minutes, until puffed and lightly golden.
Cool for 5–10 minutes before slicing. Enjoy!
Notes:
You can use half all purpose flour and half whole wheat flour if you want a less dense bagel.
The optional toppings will change the calories and macronutrient totals depending on the type you use.
Nutrition per serving: ~165 calories |11gm Protein |25 gm carbohydrates |2gm Fat|4gm Fiber (1 gm with all purpose flour)
Printable version:
Get 7 High Protein Meals that you can make in less than 15 minutes!
Comments