I was seven when I nearly set the kitchen on fire trying to toast a peanut butter sandwich. My grandma just laughed, handed me a spatula, and said, “Every cook starts somewhere.” Fast-forward to my 40s, between parenting, deadlines, and exhaustion. I craved food that could keep up. That’s how protein bagels entered my kitchen. Packed with over 30 grams of protein, they gave me the fuel I needed without the crash. My kids love them, my husband grabs them on the go, and honestly? They taste better than anything store-bought. These aren’t just bagels, they’re my secret to staying strong, satisfied, and sane.
Table of Contents
Protein Bagels: The Best 30g High-Protein Bagels You’ll Love
- Total Time: 19 minutes
- Yield: 8 bagels 1x
Description
These protein bagels are crisp on the outside, soft on the inside, and pack over 30g of protein each. A quick, high-protein breakfast or meal prep essential made from 5 simple ingredients.
Ingredients
½ cup self-rising flour
½ cup unflavored protein powder
1 cup non-fat Greek yogurt
1 large egg white
Bagel toppings (optional: sesame, poppy, everything seasoning)
Instructions
1. Preheat oven to 350°F (180°C) and line a baking sheet with parchment paper.
2. In a mixing bowl, stir self-rising flour and protein powder together.
3. Add Greek yogurt and mix into a thick dough.
4. Transfer to a floured surface and knead until smooth.
5. Divide dough into 8 pieces, roll into ropes, and shape into bagels.
6. Place on tray, brush with egg white, and sprinkle toppings.
7. Bake for 15–17 minutes or until golden. Let cool before slicing.
Notes
Use a protein blend—not just whey—for softer texture.
Can be air fried at 400°F (200°C) for 12 minutes, flipping halfway.
Store at room temp for 3 days or freeze up to 6 months.
Reheat from frozen in toaster. Slice before freezing for easy use.
- Prep Time: 2 minutes
- Cook Time: 17 minutes
- Category: Breakfast
- Method: Baked
- Cuisine: American
Nutrition
- Serving Size: 1 bagel
- Calories: 132
- Sugar: 1g
- Sodium: 16mg
- Fat: 0.4g
- Saturated Fat: 0g
- Unsaturated Fat: 0.3g
- Trans Fat: 0g
- Carbohydrates: 12g
- Fiber: 0.4g
- Protein: 30g
- Cholesterol: 0mg
The Protein Bagel Backstory and Why They Matter
High-protein breakfast that actually satisfies
Mornings can feel like a sprint—get the kids dressed, check emails, and somehow make breakfast happen. I used to grab whatever was quick, but I’d crash by 10 a.m. That changed when I started making these protein bagels. They’re soft in the middle, golden on the outside, and packed with over 30 grams of protein each. Just 132 calories, and they actually stick with you. I didn’t expect much when I first tried them—but now, they’re a weekly staple.
What makes them special? The ingredients are simple: self-rising flour, unflavored protein powder, Greek yogurt, and egg white. It’s the kind of texture that makes you pause and say, wait, I made this? This recipe came out of my own quest for something quick, and healthy. Trust me, once you make them, there’s no going back.
While you’re here, if you love a high-protein start to your day, don’t miss my protein banana muffins or these 5-ingredient protein muffins. They’re weekday lifesavers in my house.
Why protein in a bagel works better than you’d think
Let’s break a myth: bagels aren’t just for cheat days. With the right tweaks, they become a daily powerhouse. Greek yogurt brings creaminess and extra protein, while protein powder fills the macro gap most breads leave behind. Egg white finishes the crust with a perfect golden sheen.
Better yet, you can make these in 20 minutes with pantry staples. They’re freezer-friendly, toast up beautifully, and fit into any meal plan, whether you’re watching calories, balancing macros, or feeding picky eaters. I even sneak them into lunchboxes for my daughter Mia with almond butter or turkey slices.
Pair them with my charro beans or a hearty kale and white bean salad for an unbeatable combo.
How to Make High Protein Bagels
This isn’t just another bagel recipe, it’s the high protein bagels recipe I rely on during packed mornings, after workouts, and before school runs. They’re soft, chewy, golden on the outside, and pack over 30 grams of protein per bagel. The best part? You need just 5 simple ingredients, and no yeast or fancy tools.
Everything fits in a bowl. Everything bakes in under 20 minutes.
5-Ingredient Protein Bagels (Tap to Check Before You Mix)
✔ ½ cup self-rising flour
✔ ½ cup unflavored protein powder (use a blend, not whey isolate)
✔ 1 cup non-fat Greek yogurt
✔ 1 large egg white (for brushing before baking)
✔ Toppings of your choice:
— Sesame seeds
— Poppy seeds
— Everything bagel seasoning
These ingredients create the perfect balance of flavor, protein, and that bakery-style texture, without the long rise or waiting around.
Step-by-Step: How to Make High Protein Bagels
Step 1: Preheat your oven
Set it to 350°F (180°C).
Line a baking sheet with parchment paper so cleanup is easy.
Step 2: Mix the dry ingredients
In a large mixing bowl, combine:
- ½ cup self-rising flour
- ½ cup unflavored protein powder
Use a whisk or spoon to stir until fully blended.
Step 3: Add the yogurt
Spoon in 1 cup of non-fat Greek yogurt.
Use a sturdy spatula to mix.
It will look sticky and shaggy, this is perfect.
Step 4: Knead the dough
Lightly flour a clean surface and your hands.
Knead the dough for 2 minutes until it becomes elastic and smooth.
Too wet? Add a bit more flour.
Too dry or crumbly? Add a spoon of yogurt.
Step 5: Shape your bagels
Divide the dough into 8 equal pieces.
Roll each piece into a rope.
Then form a circle and seal the ends.
Use your finger to widen the center hole.
Make the hole slightly larger, because it will shrink while baking.
Step 6: Top and prep
Place each bagel on your lined baking tray.
Beat 1 egg white in a small bowl.
Use a spoon or brush to coat each bagel top.
This helps them brown and crisp perfectly.
Now, sprinkle your favorite toppings:
- Sesame
- Poppy
- Everything seasoning
Or leave them plain if you prefer.
Step 7: Bake until golden
Place tray in oven.
Then, Bake for 15 minutes, or until lightly golden on top.
Let them cool on the tray for at least 5 minutes before slicing.
Want to air fry instead?
Preheat air fryer to 400°F (200°C).
Place shaped bagels in basket, spaced apart.
Air fry for 12 minutes, flipping at the halfway mark.
They’ll be extra crispy with a chewy center.
Nutrition per Protein Bagel
| Nutrient | Amount |
|---|---|
| Calories | 132 kcal |
| Protein | 30g |
| Carbs | 12g |
| Fat | 0.4g |
| Fiber | 0.4g |
| Sugar | 1g |
| Sodium | 16mg |
| Calcium | 30mg |
| Iron | 0.2mg |
These protein bagels give you all the satisfaction of a bakery treat, without the crash or guilt. They’re great for muscle recovery, energy, or just staying full longer.
Want to build a meal around your bagels? Serve with my charro beans or a chilled white bean kale salad for a balanced plate of fiber, flavor, and protein.
Top Your Protein Bagels Like a Pro & Make Them Last All Week
Once you’ve baked your first batch of protein bagels, it hits you, they’re more than just breakfast. They’re fuel. They’re comfort. They’re the kind of food that actually works for your life.
And honestly? They hold up just as well toasted with almond butter at 7 AM as they do stacked with turkey and tomato at 2 PM.
That’s what I love most about this high protein bagels recipe, it doesn’t just fit your macros. It fits your reality.
Toppings That Turn Basic Into Brilliant
These bagels are a blank canvas. Whether you’re craving savory, spicy, or sweet, there’s a way to keep it high-protein, wholesome, and totally delicious.
Here are a few of my go-to topping ideas that boost flavor and nutrition:
✔ Everything Bagel Seasoning – my daily pick
Garlic, onion, sesame, poppy, it’s classic for a reason.
✔ Grated parmesan or sharp cheddar
Add before baking for crispy, melty golden edges and bonus protein.
✔ Chia or flax seeds
Toss them on top for extra fiber and healthy fats.
✔ Cinnamon + monk fruit
For a naturally sweet version that’s amazing with almond butter.
✔ Thin-sliced jalapeños
Bake into the top for bold flavor. Dan loves this one before workouts.
Want a full breakfast combo? Pair your bagel with a blueberry protein muffin and black coffee, and you’re set till lunch.
Storage Tips: Bake Once, Eat All Week
One of my favorite things about this high protein bagels recipe is that it’s perfect for make-ahead mornings. Here’s how I store them to keep the flavor fresh:
Same Day
Let them cool fully. Store in an airtight container at room temperature up to 3 days.
In the Fridge
Wrap tightly and refrigerate for up to 7 days. I pop them into lunchboxes straight from the fridge.
Freezer Ready
Want to stock up? Freeze in a ziplock bag (sliced or whole).
They’ll keep for up to 6 months. Just toast straight from frozen.
Pro Tip: Slice before freezing. That way you can pop them in the toaster directly without waiting on defrost time.
Ways We Eat Protein Bagels (In Real Life)
These protein bagels are more than a recipe, they’ve become part of our routine. I make a batch Sunday night, and they get devoured by Wednesday.
Here are a few combinations that are on regular rotation in our house:
🟢 For me: Avocado, chili flakes, soft-boiled egg
⚪ For Dan: Grilled turkey, sharp cheddar, spinach
🔵 For Mia: Strawberry cream cheese + banana slices
🟣 For Jordan: Peanut butter + cinnamon + honey drizzle
🟡 Weekend brunch: Toasted bagel with lox, capers, and herbed yogurt
You can even use these bagels as a base for mini pizzas. Just add marinara, mozzarella, and your favorite toppings. Bake or air fry for 5–7 minutes. Perfect for after-school snacks.
Or go savory and serve one with my charro beans and dense bean salad, the ultimate power plate.
Final Thought for This Part
This high protein bagels recipe isn’t about perfection. It’s about ease. It’s about fueling your body in a way that doesn’t feel like a compromise. It’s about making something that your family actually asks for again.
And the best part? You made it from scratch. You controlled the ingredients. You made breakfast better.
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FAQ – Your Protein Bagels Questions, Answered
What can I put in my bagel for protein?
Turkey or chicken slices
✔ Cottage cheese or Greek yogurt spread
✔ Eggs (hard-boiled, scrambled, or poached)
✔ Nut butter (almond or peanut)
✔ Smoked salmon
✔ Hummus + edamame
These turn your high protein bagels into full meals that work for breakfast, lunch, or recovery snacks.
Is protein bagel healthy?
Absolutely. Each bagel in this recipe has:
✔ 30g protein
✔ Just 132 calories
✔ No added sugar
✔ Low fat and low sodium
Because they’re made with simple, whole ingredients and no refined oils, these bagels are a healthy, high-protein option for anyone balancing energy and nutrition, just like I needed during my own health reset.
What are the ingredients in protein bagels?
You only need 5:
Self-rising flour
Unflavored protein powder
Greek yogurt
Egg white
Optional toppings (like sesame, poppy, or cheese)
That’s the full ingredient list for this easy, clean high protein bagels recipe.
What are the two ingredients in protein bagels?
If you’re going ultra-minimal, you can technically make bagels with just:
Self-rising flour
Greek yogurt
But to hit that 30g protein mark and improve texture, I always include protein powder, egg white for browning, and toppings for flavor. It’s worth it.
What is the best protein for bagels?
Use an unflavored protein powder that’s a blend (not just whey isolate). Why?
Because whey-only powder can dry out baked goods. A plant-based or whey-casein blend keeps texture soft and chewy.
My go-to is a neutral blend with no sweeteners, this keeps the bagels versatile for both sweet and savory toppings.
What is the healthiest topping for a bagel?
Try chia seeds, sesame seeds, or avocado slices.
These options add healthy fats, fiber, and nutrients without overloading sugar or sodium.
If you’re in the mood for something sweet but still balanced, try almond butter + banana + cinnamon.
Is it OK to eat a bagel every day?
Yes—when it’s this bagel.
These aren’t empty-carb bakery bombs. They’re high-protein, low-fat, and keep blood sugar more stable than traditional options.
They’ve become a daily staple in our house. I eat one with avocado and egg most mornings. Dan adds hummus and sliced veggies for lunch. And the kids? They’ve stopped asking for store-bought bagels altogether.
Conclusion: Bagels That Actually Work for Real Life
I created this high protein bagels recipe for need of energy, simplicity, and food that didn’t leave me crashing two hours later.
In the chaos of motherhood, work, and rebuilding my health, I needed something strong, satisfying, and repeatable. These bagels checked every box, and they passed the toughest critics: my family.
You deserve recipes that fuel you, not just fill you. You deserve meals that feel homemade but work on your busiest days. You deserve food that helps you feel good again.
So here’s your first step: Make the bagels. Toast one. Load it with what you love. And take a bite into something that actually keeps up with you.
Want more recipes like this? Try my:
…and stick around. My kitchen is your kitchen now.