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Quick & Easy Protein Bagels with 19g Protein

These protein bagels are absolutely delicious.

In fact, I’m willing to bet that you’d never be able to tell that they are secretly packed with 19g of protein!

Poppyseed Protein Bagel

These protein bagels can be whipped up and ready to eat in under 30 minutes and require only a few key ingredients, which has made them a staple in my weekend breakfast rotation.

Protein bagels are my take on the infamous “two-ingredient” dough that you may have seen for various other recipes out there.

Flour + Greek yogurt combine together to magically form a dough for bagels, bread, pretzels, you name it. The Greek yogurt creates the airiness that you usually need to use yeast to accomplish, making it a much quicker process than messing with yeast.

Delicious Protein Bagel Recipe

This trick 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 Bavarian Pretzel, Pita Bread, and Breakfast Bagel Bombs.

By using this combination of ingredients, it allows us to create a protein bagel that has the same amount of calories as a typical bagel, but with double the protein!

We actually have two versions here: one that utilizes unflavored protein powder to kick the protein content up even higher, and one that does not require any protein powder at all (but is still protein-packed).

Let’s explore them both.


Ingredients needed for protein bagels

The traditional “2 ingredient dough” consists of self-rising flour & Greek yogurt, but many people don’t have self-rising flour laying around.

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 (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 19g!

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.

PEScience Multi-purpose Protein

When I originally developed this recipe, I used Quest Nutrition’s Multipurpose Protein, which worked great.

Since then, PEScience (the brand I use in all my recipes) released their own unflavored protein powder, so that is what I use now! Any unflavored protein powder should work in this recipe, but it’s important to note that both Quest and PEScience are whey & casein blends, so they will bake slightly differently than 100% whey protein.

Don’t forget that if you want to grab some PEScience protein powder, my code “Matt” will save you 10% on any order.


How to make protein bagels

Whether you choose to go with the original protein bagels, or the version with extra protein (my personal favorite), the process for making these protein bagels will be exactly the same.

Watch the quick 1-minute video below for a simple walkthrough (note that the video walkthrough will make 4 slightly smaller bagels), 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 3 roughly equal-sized pieces.

3 Pieces of Bagel Dough

Step 3: Knead each ball of dough for about 30 seconds or so until they smooth out. See the difference in this photo between the bagel dough that I kneaded (on the right) and the one that I did not. It doesn’t need to be completely smooth, but we want to work out any large cracks in the dough.

Kneaded bagel dough

Step 4: Roll out each piece of dough into ropes. Once you form them into a bagel shape, you’ll be able to see if you need to roll them out longer. Pinch the edges together to create the bagel shape.

3 Formed Bagels

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 10 minutes. After 8 minutes, flip the bagels to cook them for the final 2 minutes. As you can see in the below photo, the bottoms of the bagels are light, so flipping them for the final 2 minutes allows the entire bagel to have an even cook.

Protein bagels before flipping

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

High protein bagel breakfast sandwich


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


How to make smaller bagels with fewer calories

The only problem (if you can call it that) with this recipe is that the bagels may be higher in calories than you might like.

Don’t worry, you can EASILY follow this same recipe to make 4 slightly smaller bagels!

Protein Bagels

Instead of forming 3 bagels with this recipe, make 4 bagels instead.

When you turn this recipe into 4 protein bagels, the calories will be slightly lower, and the protein will still be plenty high.

For 4 bagels instead of 3, each bagel will have 180 calories, 0g Fat, 30g Carbs, and 14g protein.

The bagels will be slightly smaller than a traditional bagel, but still plenty big! In fact, this is the size I chose to go with for my Cinnamon Crunch Bagels.

And don’t forget that you can get creative with the types of bagels you make, too. While I love everything bagels the most, sometimes I’m just in the mood for a sweeter alternative.

Cinnamon raisin bagels are vastly underrated, and I recommend you give them a try! Simply toss some raisins into your dough with a couple of dashes of cinnamon and you’re good to go.

Not to toot my own horn, but the interior of these bagels is just perfect. Normally high-protein baked goods are dry, but these bagels are as authentic as you could hope for.

And if you find yourself with leftover protein bagels from this recipe, check out my Bagel Chips Recipe to put ’em to good use!


Protein bagel recipe

Quick & Easy Protein Bagels with 19g Protein

Yield: 3 Full-Sized 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, one that utilizes extra protein powder, and one that doesn't. The protein powder version tastes just as delicious and packs 19g of protein, but without it you will still have a solid 12g of protein.


Extra Protein Version (19g protein per bagel)

Original Version (12g 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 protein 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 3 roughly equal-sized pieces. You can weigh the dough and divide the weight by 3 if you want them to be exact, but I find eyeballing to do just fine. Knead each ball of dough for about 30 seconds until it smooths out a bit (we don't need to worry about kneading it for too long)
  5. Using your palms, roll out each ball into a rope. 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. The bagel will expand as it cooks, but you'll still want it to start as a full-size bagel.
  6. Bring the edges together and pinch them to make sure the bagel stays formed. Continue for all 3.
  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 10 minutes, flipping the bagels after 8 minutes to allow the bottoms to brown during the final 2 minutes.
  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 before slicing.


  • No air fryer? You can bake these bagels in the oven at 375 degrees F for about 10-12 minutes.
  • If you want slightly smaller bagels with fewer calories, follow the same recipe but make 4 bagels instead of 3. Each bagel will have 180 calories and 14g 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.
  • To make these dairy-free: I've found the best 1:1 substitute for Greek yogurt is Kite Hill Protein Yogurt. The resulting bagel has a more subtle flavor, but it works great.
  • 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. To see how different types of protein powder affect bread recipes, check out my Ultimate Protein Powder Substitution Guide.
  • 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 3 Serving Size 1 Bagel
Amount Per Serving Calories 240Total Fat 0gCarbohydrates 40gProtein 19g

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Wednesday 3rd of May 2023

I make these all the time, love them!! I typically make large batches to eat throughout the week - is counter storage ok, or is it better in the fridge?


Thursday 11th of May 2023

I've found that they only last a few days on the counter because of the yogurt. They actually freeze really well if you wanted to keep them frozen, then take them out in the morning when you need them! They thaw pretty quickly, or you can toss them in the microwave for a really quick thaw.


Saturday 29th of April 2023

Thanks for providing these recipe ideas! I chose to make little flatbreads , around 3" diameter, with this recipe and they turned out great. I used protein powder and Oikos Pro plain yogurt (25g protein/6oz serving, low sugar). I'm a low-sodium person and used the salt-free Dash brand of the "everything" seasoning, which was still good to me. That's not to say I didn't want more salt, especially in the dough itself, but the cream cheese and salmon did the trick. I'll be experimenting with this recipe in the future, savory and sweet (cinnamon raisin and glazed with stevia powdered sugar). Thanks again!


Wednesday 29th of March 2023


I’m so excited to try these! I have unflavored protein powder but it’s iso whey. Will that make a difference or make it come out different?

Thanks in advance! Jerrie


Saturday 29th of April 2023

@Jerrie, I used a whey protein powder as well (Isopure) and was not able to detect any issues.


Thursday 6th of April 2023

It may make the TINIEST difference, but whey protein should absolutely work for this one!


Tuesday 28th of February 2023

Can i substitute all purpose flour with almond flour?


Tuesday 28th of February 2023

Since almond flour is gluten-free, you'll need an ingredient to help bind it, so it won't work as a 1:1 replacement. If you Google "almond flour bagels" it seems like there are lots of options that have people have successful used though!


Monday 20th of February 2023

Hey so the nutrition label posted on the page is for a yield of 3 with the protein powder. What's the nutrition info (carb, protein, calories) for a yield of 3 without the protein powder?


Saturday 25th of February 2023

@Matt, I tried the math out and I resulted in 248 calories each. I did the flour and yogurt total calories divided by 3 and got that.


Friday 24th of February 2023

235 calories, 0g fat, 47g carbs, 12g protein

About Matt Rosenman

With over 15 years of experience in health and fitness, Matt Rosenman is the expert voice behind Matt’s philosophy is simple: no foods are off-limits, and a healthy lifestyle shouldn't be complicated or restrictive. As a certified personal trainer with a bachelor’s degree in Health Behavioral Sciences, Matt brings well-rounded expertise to his blog. From revamping classic recipes with a nutritious twist to debunking health myths, he guides his readers through the maze of fitness fads with science-backed advice. Featured in major publications and with a strong following on social media, Matt is committed to making “healthy” uncomplicated—proving there's no need for a cheat day when you’re enjoying delicious, better-for-you meals every day. Join Matt on his mission to simplify health without sacrificing flavor. Learn More

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