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Quick & Easy Protein Bagels with 14g Protein

Quick & Easy Protein Bagels with 14g Protein

These protein bagels are my take on the infamous “2 ingredient” dough.

Flour + Greek yogurt combines together to magically form a dough for bagels, bread, pretzels, you name it! It first burst onto the scene years ago as a Weight Watchers “hack,” but has since been used over and over in recipes.

I’ve used this technique for many of my own recipes, like my Protein S’mores Cinnamon Rolls, Breakfast Bagel Bombs, and Soft Pretzel Skillet With Beer Cheese Dip.

Now, I want to introduce you to my favorite use of this combination: protein bagels.

Protein Bagels

These protein bagels can be whipped up and ready to eat in under 30 minutes and require only a few key ingredients.

We actually have two versions here: one with some additional protein (14g per bagel) and the original version that still packs a solid 10g of protein.

Let’s explore them both.


Ingredients needed for protein bagels

The traditional “2 ingredient dough” consists of Self-Rising Flour & Greek Yogurt, but a lot of people don’t even know what self-rising flour is.

Self-rising flour is simply all-purpose flour that has baking powder and salt added to it. When you use it in recipes, it eliminates the need for any kind of leavening agent because the baking powder is already included.

I know it’s not a super common ingredient, so we’re rolling with regular all-purpose flour in these protein bagels. Don’t worry, if you DO prefer self-rising flour, the recipe includes directions for either!


Protein bagels without protein powder (the original recipe)

These bagels are what I make most often since the ingredients are very minimal. If you follow this version of the recipe, you’ll have bagels with 180 calories and about 10g of protein.

For the original protein bagels, we keep things very simple. We need:

  • All-Purpose Flour
  • Baking Powder
  • Salt
  • Plain Nonfat Greek Yogurt

Easy, huh?

If you have self-rising flour, you can simply omit the baking powder, then the rest of the recipe will be exactly the same.


Protein bagels with protein powder (the new & improved recipe)

I was curious what would happen if I swapped out a little bit of the flour for unflavored protein powder.

Not only can you not taste the protein powder in the slightest, but it bumps the protein content of each bagel up to 14g!

The ingredients for this high-protein version are exactly the same, with one key addition. For this protein bagel recipe, we’re going to use one fewer serving of all-purpose flour, and instead add in a scoop of unflavored protein powder.

We don’t want to add too much protein powder because it will severely dry out the bagels, so one scoop is the limit here.

Unflavored Quest Protein

I used Quest Nutrition’s unflavored protein powder here, which is a blend of whey & casein protein. I find that to work the best when it comes to baking, but since we’re only using a small amount here, regular whey should work just fine.


How to make protein bagels

Whether you choose to go with the original version of the new & improved extra-protein version, the process for making these protein bagels will be exactly the same.

Watch the quick 1-minute video below for a simple walkthrough, or keep scrolling down for some easy step-by-step instructions.

Step 1: Mix all your ingredients together in a ball until it becomes a dough. You’ll need to get in there with your hands for it to all come together.

Step 2: Break the dough up into 4 roughly equal-sized pieces.

Step 3: Roll out each piece of dough until they are roughly 6 inches or so (or about the size of your hand)

Step 4: Form each log into a bagel shape and pinch the edges together, then add to your air fryer.

Step 5: Brush each bagel with an egg wash, then add the seasoning/topping of your choice.

Step 6: Air fry at 350 degrees for 8-10 minutes. The exact time will depend on how well-done you like your bagels, but I prefer lighter, so I only go for 8 minutes.

Step 7: Let the protein bagels sit for 10-15 minutes so they firm up inside, then enjoy!


These protein bagels are a tad smaller than a traditional bagel, but still a great size.

For only 180 calories and 14g of protein, who’s complaining anyway?

And even with the addition of protein powder into these bagels, the inside stays soft and tender, exactly the way a bagel should be…

If you want to make these larger, you easily can!

If you follow the same recipe but make 3 bagels instead of 4, they’ll not only be the size of a standard bagel, but they’ll be packed with extra protein…

For 3 bagels instead of 4, each bagel will have 240 calories, 0g Fat, 40g Carbs, and 19g protein.


Once you make these protein bagels, they’re going to become a staple in your rotation! Between these protein bagels and my Breakfast Bagel Bombs, I’ve got your breakfast sandwiches covered!


Protein Bagel Recipe

Quick & Easy Protein Bagels with 14g Protein

Yield: 4 Bagels
Prep Time: 5 minutes
Cook Time: 10 minutes
Inactive Time: 10 minutes
Total Time: 25 minutes

Now you can have fresh, delicious bagels in under 30 minutes! We have two protein bagel options to choose from, ranging from 10-14g of protein per bagel depending on which you choose to go with.


Extra Protein Version (14g protein per bagel)

Original Version (10g protein per bagel)

  • 180g (1.5 Cups) All-Purpose Flour (can also use self-rising flour)
  • 180g (2/3 Cup) Plain Nonfat Greek Yogurt
  • 2 Tsp Baking Powder (omit if using self-rising flour)
  • 1/2 Tsp Salt
  • 1 Egg for Egg Wash
  • Seasoning of Choice


No matter which option you choose to go with, the process for making these protien bagels is going to be exactly the same:

  1. Add all your dry ingredients to a large bowl and mix them up.
  2. Add the Greek yogurt to the bowl, then use a silicone spatula to mix everything up. Once it starts to come together, use your hands to form it into a ball of dough in your bowl.
  3. Add the dough to a lightly floured surface.
  4. Break the dough into 2 roughly equal-sized pieces, then break those up in half again, leaving you with 4 balls of dough. You can weigh the dough and divide the weight by 4 if you want them to be exact, but I find eyeballing to do just fine.
  5. Using your palms, roll out each ball until it's about 6 inches or so. If you are unsure about the length, bring the edges together to form a circle to see if the bagel is large enough. If not, you can roll it out a little bit more.
  6. Bring the edges together and pinch them to make sure the bagel stays formed. Continue for all 4.
  7. Preheat your air fryer at 350 degrees F for about 3 minutes. Preheating doesn't take long, but it really helps with the cooking process.
  8. Add your bagels to the preheated air fryer basket, then lightly brush each with an egg wash to help the seasonings stick, and to help them toast up nicely.
  9. Add the toppings of your choice, then air fry at 350 degrees for 8-10 minutes depending on how toasted you would like your bagels (I personally pull them at 8 minutes because I prefer them lighter).
  10. Remove from the air fryer and let the protein bagels sit for 10-15 minutes. Letting them cool is crucial to allow them to firm up inside!


  • No air fryer? You can bake these bagels in the oven at 375 degrees F for about 10-12 minutes.
  • If you want slightly larger bagels with even more protein, follow the same recipe but make 3 bagels instead of 4. Each bagel will have 240 calories and 19g of protein!
  • The amount of Greek yogurt you need may vary based on how liquidy the yogurt is, so feel free to adjust if needed. A little bit extra will work totally fine.
  • The unflavored Quest protein powder I used is a blend of whey/casein protein. Since it's a small amount, using an unflavored whey should work as well. A plant-based protein will not work quite as well.
  • Don't try to get fancy and add extra protein powder to these or you will really dry your bagels out. Too much protein = dry and dense.
  • These bagels freeze very well for meal prep! Slice them up, freeze them, then toast them when you're ready to eat.

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Nutrition Information
Yield 4 Serving Size 1 Bagel
Amount Per Serving Calories 180Total Fat 0gCarbohydrates 30gProtein 14g

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Thursday 25th of March 2021

I made these into bagel poppers(???) Instead of traditional round bagels i just rolled little balls out and added them to the air fryer. They took about 7 minutes in the air fryer and they were the perfect on the go snack.


Tuesday 20th of October 2020

Thank you Eden!

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