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March 3, 2025 · 4 Comments

The Best Protein Bagel Recipe

Food

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Surely you’ve seen this 3 ingredient protein bagel recipe (sometimes 2 ingredients!) floating around on your fyp or reels page. With just flour, Greek yogurt, and baking powder, it’s hard not to be intrigued. I have tried making this recipe a number of times now (if you’ve been following my 75 medium series, you can attest to this!), and I think I have finally figured out the tricks to make the BEST protein bagel!

If you are trying to eat high-protein, or just want to make some easy homemade bagels, I can’t promise that these will be as good as a classic New York bagel, but they are still really good!

The Best Protein Bagel Recipe

Protein Bagel Protein Breakdown

In total recipe (4 servings):

2 cups bread flour = 32 grams of protein

1.5 cups Greek yogurt = 36 grams of protein

= 68 grams of protein / 4 servings

= 17 grams of protein per bagel

This compared to a regular store-bought bagel that is about 10 grams of protein or the 13 grams in one of the Dave’s Killer Bread bagels (which are a great store bought option of bagels!)

If you make one of these bagels into a sandwich though, by adding 1 fried egg (6 grams of protein), 1 piece of turkey bacon (6 grams of protein), and a slice of cheese (~4 grams of protein) and you are looking at about 33 grams of protein for breakfast!

The Best Protein Bagel Recipe

Secrets to the perfect protein bagel

A lot of people say that the Fage non-fat Greek yogurt is the best for this recipe, but I have used full-fat Greek yogurt many times while trialing this and had success, so I say use whatever Greek yogurt you want!

What I find works best and is different from most protein bagel recipes:

Using Bread Flour

Bread flour has a higher protein content than all-purpose flour, so you can develop more gluten when using it which will give you an airier bread vs a dense bread. I use King Arthur organic bread flour.

Bread Flour vs All-Purpose (via Bob’s Red Mill):

  • Bread flour has a higher protein content (around 13% more), which leads to more stability, form and rise in the dough, allowing it to lift and hold shape
  • All purpose flour has a lower protein content, resulting in lighter, shorter breads, which makes it an ideal flour for cookies, cakes and more
  • All purpose flour contains less gluten than bread flour
  • The higher content of gluten in bread flour makes it ideal for airy, chewy bread, rather than dense bread

Boiling the bagels before baking

This is another step that I see a lot of protein bagel recipes skip! Real bagels are boiled and then baked to give it that classic bagel chew. I boil mine with a bit of baking soda and honey in it for just 30 seconds per side.

The Best Protein Bagel Recipe

Flavor Combinations

Personally, I love a cheddar and jalapeño or an everything bagel, but I’ve also made a cinnamon sugar, garlic & salt, and plain cheese bagel with this recipe! If you add things like cheese or jalapeno within the dough, just note that you may have to bake a little bit on the longer end!

P.S. If you enjoy this post, you may like this post about my favorite high-protein breakfast burrito recipe!

Best High Protein Breakfast Burrito (34 grams & Freezer-Friendly!)
The Best Protein Bagel Recipe
Print

The Best Protein Bagels

Servings 4 bagels

Ingredients

  • 1.5 cups Greek yogurt
  • 2 cups bread flour
  • 2 tsp baking powder
  • 1 egg whisked
  • bagel toppings as desired (cheese, cinnamon sugar, everything bagel seasoning, etc.)
  • 1 tsp honey
  • 1 tsp baking soda

Instructions

  1. Preheat oven to 350℉.

  2. Get a medium/large pot and fill with water. Add baking soda and honey and bring to a boil over high heat.

  3. In a bowl, mix bread flour, Greek yogurt, and baking powder. Mix until completely combined and then knead within the bowl for an additional minute or two.

  4. Divide dough into 4 equal parts. Roll each piece into a ball and then I use my finger to create a hole in a middle and form the piece into a bagel shape. Try to flatten it a bit and so it is all the same thickness.

  5. Once all of your bagels are formed, and working in batches if you need to, gently place the bagels into the boiling water/honey/baking soda mixture. Cook for 30 seconds and then flip and cook for an additional 30 seconds. Then drain and transfer to a parchment lined baking sheet.

  6. Brush the tops of each bagel with the whisked egg wash and then add additional toppings as desired.

  7. Cook in oven for 35-45 minutes. Cool for 5 minutes before cutting in

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Comments

  1. Harriet J. Hartley says

    March 8, 2025 at 1:52 am

    Love a simple, high-protein recipe—especially when it’s just a few ingredients! Excited to see your tips for making the best version since these bagels have been all over my feed. Can’t wait to try them out!

    Reply

Trackbacks

  1. 75 Medium: Week 9 Recap, Meals, Workouts, and Tips - The Regular Folks says:
    March 20, 2025 at 2:22 pm

    […] everything protein bagel with turkey bacon and egg white + coffee with […]

    Reply
  2. Protein Packed Sausage Breakfast Muffins (Easy & 5 Ingredients!) - The Regular Folks says:
    April 8, 2025 at 2:47 pm

    […] If you are looking for some protein breakfast recipes, you may also be interested in my protein bagel recipe or my protein breakfast […]

    Reply
  3. 75 Medium: Week 10 Recap, Meals, Workouts, and Tips - The Regular Folks says:
    April 11, 2025 at 2:51 pm

    […] everything protein bagel with turkey bacon and egg white + coffee with […]

    Reply

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I’m Sara Ann and am a big fan of fresh flowers, traveling, and eating a pint of Ben & Jerry’s in one sitting. I share my life, loves, ideas, and everything in between with the hope to inspire and help make the lives of regular folks (maybe like you!) simpler, happier, and healthier.

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