When it comes to breakfast, bagels are a favorite choice for many people. However, traditional bagels are often high in refined carbs and low in protein, which can lead to quick hunger spikes. High-protein breakfast bagels solve this problem by offering a nutrient-dense alternative that keeps you full longer, fuels your body, and supports muscle recovery.
In this article, we’ll highlight the 7 best high protein breakfast bagels that are delicious, nutritious, and easy to make. Whether you’re looking for low-carb, vegan, or muscle-building options, there’s something here for everyone.
Table of Contents
Why Choose High Protein Breakfast Bagels?
Health Benefits of High-Protein Bagels
- Keeps You Full Longer – Protein takes longer to digest than carbs, keeping hunger at bay.
- Muscle Growth & Recovery – Essential for athletes and gym-goers.
- Better Blood Sugar Control – Helps prevent sugar crashes.
- Boosts Metabolism – The thermic effect of protein burns more calories.
Who Should Eat High-Protein Bagels?
- Athletes & Bodybuilders – For muscle maintenance and recovery.
- Busy Professionals – Quick yet filling breakfast option.
- Weight-Conscious Individuals – Helps reduce snacking.
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What Makes a Bagel High in Protein?
Key Ingredients for High-Protein Bagels
| Ingredient | Protein Content | Why It’s Great |
|---|---|---|
| Greek Yogurt | 10g per ½ cup | Adds moisture & protein |
| Egg Whites | 3.6g per egg | High-protein, low-fat |
| Protein Powder | 20-25g per scoop | Boosts protein content |
| Cottage Cheese | 14g per ½ cup | Creamy and protein-rich |
| Whole Wheat Flour | 4g per ¼ cup | More fiber and protein than white flour |
The 7 Best High Protein Breakfast Bagels
1. Classic Greek Yogurt High-Protein Bagel
- Protein: 12g per bagel
- Calories: 210
Ingredients:
- 1 cup whole wheat flour
- ½ cup Greek yogurt
- 1 egg white
- ½ tsp baking powder
This bagel is soft, chewy, and protein-rich, making it a perfect breakfast option.
2. Cottage Cheese Protein Bagels
- Protein: 15g per bagel
- Calories: 250
Made with cottage cheese for extra protein, these bagels have a creamy texture.
3. Vegan High-Protein Bagels (35g Plant-Based Protein)
- Protein: 35g per bagel
- Calories: 280
This vegan-friendly option uses pea protein and chickpea flour for a protein boost.
4. Low-Carb, High-Protein Bagel Sandwich
- Protein: 20g per bagel
- Calories: 220
Made with almond flour and eggs, this bagel is perfect for keto diets.
5. Air Fryer Protein Bagels
- Protein: 18g per bagel
- Calories: 230
Bakes in just 15 minutes and offers a crispy exterior with a soft center.
6. Smoked Salmon & Avocado Protein Bagel
- Protein: 22g per bagel
- Calories: 350
Topped with smoked salmon, avocado, and cream cheese, this is a gourmet high-protein choice.
7. Muscle-Building Egg & Turkey Bacon Bagel
- Protein: 30g per bagel
- Calories: 400
A bodybuilder’s dream, this bagel includes turkey bacon, eggs, and cheese for maximum protein.
How to Increase Protein in Your Breakfast Bagel
- Add Egg Whites – Mix into the dough or as a topping.
- Use Greek Yogurt or Cottage Cheese – High-protein dairy options.
- Sprinkle Seeds – Hemp, flax, and chia seeds boost protein.
The 5 Best Mango Dessert Recipes You Must Try – Pair your pancakes with a tropical mango dessert for a refreshing combination.
How to Make the Perfect High-Protein Bagel at Home
If you love freshly baked bagels and want to control the ingredients, making high-protein bagels at home is a great option. Homemade bagels allow you to add more protein while keeping them low in sugar and preservatives.
Ingredients for High-Protein Bagels
Here’s a basic recipe that’s easy to make and packed with protein:
| Ingredient | Amount | Protein Content |
|---|---|---|
| Whole wheat flour | 1 cup | 8g |
| Greek yogurt | ½ cup | 10g |
| Egg whites | 2 large | 7g |
| Protein powder (whey or plant-based) | ¼ cup | 20g |
| Baking powder | ½ tsp | 0g |
| Salt | ¼ tsp | 0g |
Instructions: Step-by-Step Guide
- Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
- Mix dry ingredients (flour, protein powder, baking powder, salt) in a bowl.
- Add Greek yogurt and egg whites. Mix until a dough forms.
- Shape the dough into bagels and place them on the baking sheet.
- Optional: Brush the tops with egg wash and sprinkle with sesame seeds.
- Bake for 20-25 minutes until golden brown.
- Let cool before slicing and serving.
Tips for Making Perfect High-Protein Bagels
- Use Greek yogurt instead of regular yogurt—it adds more protein and creates a soft texture.
- Add protein powder to the dough to boost protein content without affecting texture.
- Use whole wheat flour for extra fiber and nutrients compared to white flour.
- Experiment with flavors! Add cinnamon, vanilla, or everything bagel seasoning for variety.
Now, you can enjoy fresh, homemade high-protein bagels anytime while keeping them healthy and delicious!
Print
The Best 7 High Protein Breakfast Bagels for a Healthy Start
- Total Time: 30 minutes
- Yield: 4 bagels 1x
- Diet: Low Fat
Description
These homemade high-protein breakfast bagels are a nutritious way to start your morning. Packed with Greek yogurt, whole wheat flour, and protein powder, they provide a dense, chewy texture with a boost of protein. Whether you enjoy them plain, toasted, or as a sandwich, they’re a great way to fuel your day!
Ingredients
- 1 cup whole wheat flour (8g protein)
- ½ cup Greek yogurt (10g protein)
- 1 scoop whey or plant-based protein powder (20g protein)
- 2 egg whites (7g protein)
- ½ tsp baking powder
- ¼ tsp salt
- Optional: 1 tbsp sesame or poppy seeds for topping
Instructions
1️⃣ Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
2️⃣ Mix dry ingredients (flour, protein powder, baking powder, and salt) in a large bowl.
3️⃣ Add Greek yogurt and egg whites, then mix until a dough forms.
4️⃣ Knead the dough on a lightly floured surface for about 2 minutes.
5️⃣ Divide the dough into 4 equal portions and roll them into small balls.
6️⃣ Shape each ball into a bagel by poking a hole in the center and stretching slightly.
7️⃣ Place bagels on the baking sheet, brush with an egg wash (optional), and sprinkle with sesame seeds.
8️⃣ Bake for 20-25 minutes until golden brown.
9️⃣ Let cool for 5 minutes before serving. Enjoy plain or with your favorite high-protein toppings!
Notes
✔ For extra protein: Use almond flour instead of whole wheat or add an extra ½ scoop of protein powder.
✔ Storage: Keep bagels in an airtight container for up to 3 days or freeze for longer freshness.
✔ Serving Suggestions: Top with avocado, smoked salmon, or turkey bacon for a power-packed meal.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 bagel
- Calories: 180
- Sugar: 2g
- Sodium: 250mg
- Fat: 3g
- Saturated Fat: 0.5g
- Unsaturated Fat: 2.5g
- Trans Fat: 0g
- Carbohydrates: 24g
- Fiber: 5g
- Protein: 20g
- Cholesterol: 5mg
Keywords: High Protein Breakfast Bagels, Best Protein Bagels for Breakfast, Healthy High-Protein Bagels
Which Bagel is the Healthiest?
| Bagel Type | Health Rating |
|---|---|
| Whole Wheat Bagel | ⭐⭐⭐⭐⭐ |
| Multigrain Bagel | ⭐⭐⭐⭐ |
| White Bagel | ⭐⭐ |
Whole wheat or multigrain bagels are the best choices due to higher fiber and protein content.
FAQs About High Protein Breakfast Bagels
Are high-protein bagels healthy?
Yes, they are a great source of protein, fiber, and healthy fats, making them a balanced breakfast option.
How do you add protein to a bagel breakfast?
You can add Greek yogurt, eggs, turkey bacon, nut butter, or smoked salmon as toppings.
What is the highest protein breakfast you can eat?
A breakfast containing eggs, cottage cheese, protein powder, and lean meats can provide the highest protein content.
What do bodybuilders put on bagels?
They usually top them with peanut butter, eggs, turkey bacon, avocado, or smoked salmon.
Can I eat a bagel every day?
Yes, but opt for whole wheat or high-protein versions and balance it with healthy toppings.
Which bagel is healthiest?
Whole wheat, sprouted grain, and high-protein bagels are the healthiest options.
Conclusion
These 7 best high protein breakfast bagels are an amazing way to fuel your day with energy and nutrition. Whether you prefer vegan, low-carb, or muscle-building options, there’s a high-protein bagel for everyone.
Try these recipes and enjoy a healthier, more satisfying breakfast!
