A Simple Bagel with More Protein Than the Traditional Version

Bagels are typically very carb-heavy and low in protein, which can lead to blood sugar spikes and feeling hungry not long after eating. This recipe isn’t meant to turn a bagel into a protein shake — but it does offer more protein than a traditional bagel, using simple, whole-food ingredients.

By swapping in Greek yogurt, you get a better balance of carbohydrates and protein, making this a more supportive option for breakfast, post-workout, or a snack — especially when paired with additional protein or healthy fats.

Greek Yogurt Bagels (Higher-Protein Option)

Makes: 4 bagels Protein: ~15–18 grams per bagel (varies by yogurt brand)

Ingredients

• 1 cup plain Greek yogurt (2% or whole; thicker yogurt works best)

• 1 cup all-purpose flour

• 2 tsp baking powder

• ½ tsp salt

Optional toppings

• Everything bagel seasoning

• Sesame or poppy seeds

Instructions

1. Preheat oven to 375°F.

2. In a bowl, mix yogurt, flour, baking powder, and salt until a dough forms.

3. Lightly knead on a floured surface for 1–2 minutes.

4. Divide dough into 4 equal portions.

5. Roll each portion into a rope and shape into a bagel.

6. Place on a parchment-lined baking sheet.

7. Add toppings if desired.

8. Bake for 20–25 minutes, until lightly golden.

How to Make It a More Balanced Meal

Since this bagel provides more protein — not a high-protein meal on its own — pair it with:

• Eggs or egg whites

• Smoked salmon or turkey

• Cottage cheese or cream cheese

• Nut butter for a snack option

Gluten-Free Variation

This recipe can also be made gluten-free by using a 1:1 gluten-free baking flour designed to replace all-purpose flour.

Recommended Gluten-Free Flour Options

For best results, use a measure-for-measure blend that already includes a binder (such as xanthan gum):

• Bob’s Red Mill 1:1 Baking Flour

• King Arthur Baking Company Measure for Measure Gluten-Free Flour

These blends are formulated to mimic the structure of traditional flour and work well in simple baked goods like this.

Gluten-Free Ingredients

• 1 cup 1:1 gluten-free baking flour (see brands above)

• 2 tsp baking powder

• ½ tsp salt

• 1 cup plain Greek yogurt (thick consistency works best)

Helpful Tips for Best Results

• Expect the dough to be softer and slightly stickier than the wheat version.

• If the dough feels too wet, add 1–2 tablespoons of additional flour.

• Let the dough rest for 5 minutes before shaping to allow hydration.

• Lightly oil your hands when shaping instead of over-flouring.

Texture Note

Gluten-free bagels will be slightly denser than traditional bagels. This is normal and doesn’t affect flavor — just structure.

This recipe is about small upgrades that add up — fewer ingredients, less processing, and a bit more protein than a traditional bagel. Simple, realistic, and easy to fit into everyday life.