This Easy 3-Ingredient Bagel Recipe Is Higher in Protein, Lower in Carbs + Bakes Up Fast (2024)

Do you ever feel sluggish after eating a bagel? The chewy breakfast favorite is carb heavy, meaning it can cause a blood sugar spike and then a drop in about an hour. (No wonder my favorite poppy seed and cream cheese bagel leaves me feeling sleepy mid-morning — a time when I need as much energy as I can get!) However, I am determined not to give up my favorite morning treat, and so I went digging online for low-carb recipes. That’s what led me to this easy, delicious recipe for baked bagels. The best part? One homemade bagel has about 30% less carbs than the store-bought kind. Keep reading to learn how to make low-carb bagels using just 3 pantry staples!

The ingredients in traditional bagels

Traditional bagels are made with a dough containing flour, yeast, salt, sugar and other ingredients. Unless they’re left plain, the bagels are topped with sesame seeds, everything bagel seasoning or poppy seeds before baking. This creates a bagel with a soft and chewy interior and crunchy exterior. But it’s also high in carbs — which can lead to a slow metabolism and weight gain when consumed in excess. The good news: You don’t have to give your morning bagel entirely. Simply use 3 ingredients to make a batch of low-carb yet filling bagels!

Making 3-ingredient bagels

Unlike standard bagels, the low-carb kind only requires Greek yogurt, self-rising flour and an egg. The yogurt and flour are combined to form a dough, shaped into bagels, brushed with beaten egg and then baked. Before you know it, you’ll have soft and tangy bagels that require very little kneading and no lengthy rise times. Plus, a 3-ingredient bagel contains about 24 grams of carbs along with 10 grams of protein (another nutrient that supports a healthy metabolism). This is largely thanks to the yogurt, which goes through a straining process to develop its thick consistency and boost its nutritional content. By comparison, a small store-bought bagel provides 36 grams of carbs and 7 grams of protein. These homemade bagels are the clear winner as they’re pillow, nutritious and easy to make from scratch. (Click through to our story on protein bread for weight loss.)

How to make 3-ingredient protein bagels

Below, you can find this quick bagel recipe from the Best Recipe Box food blog. To make this bagel more filling, turn it into a sandwich by stuffing it with sliced turkey breast or thinly-sliced tofu and your favorite salad greens or condiments. You can also fill it with sautéed egg whites, spinach and cheese. Yum!

Easy Baked Bagels

This Easy 3-Ingredient Bagel Recipe Is Higher in Protein, Lower in Carbs + Bakes Up Fast (1)

Ingredients:

  • 1 cup self-rising flour + more
  • 1 cup non-fat Greek yogurt
  • 1 large egg, beaten
  • Sesame seeds, everything bagel seasoning or other coatings (optional)

Directions:

  • Yield: 4 bagels
  1. Preheat oven to 400°F. Line baking sheet with parchment.
  2. Combine flour and yogurt in bowl. Knead about 30 seconds. Dough should be slightly sticky. Add a few extra tsp. flour if too sticky. (Note: Don’t add too much flour, which will make bagels tough.)
  3. Split dough into 4 even-sized parts. Lightly flour hands. Roll each piece into ball. Lightly flour finger; poke hole through center. Gently stretch out the center to create 1-inch opening.
  4. Place bagels on prepared baking sheet. Let them rest and rise; 15 minutes. Brush bagel tops with beaten. Sprinkle seasonings on bagels, if desired.
  5. Bake 25 to 30 minutes, or until golden. Rotate sheet pan halfway through bake. Once lightly browned, increase temperature to 400°F. Bake another 4 to 5 for deeply browned crust.
  6. Remove from oven and cool on wire rack about 10 minutes. Enjoy!

My Taste Test

I have to admit it: I was a little skeptical that these bagels would taste good. I love an authentic boiled, chewy bagel, so I worried that mine wouldn’t have the right texture. Fortunately, I was pleasantly surprised. Though they didn’t taste or look exactly like authentic bagels, they were pretty darn good — they came out incredibly soft and moist. The slight sourness from the yogurt and squishy texture reminded me of a British crumpet. Also, they look somewhat burned (they browned very quickly at the end!), but didn’t have a burned flavor. I even melted a slice of provolone cheese on one, which made for a delicious, savory option.

Unfortunately, the holes I created entirely disappeared when the dough rose in the oven; of course, this didn’t affect the taste at all! But if you want yours to resemble traditional bagels, make sure you really stretch out the center holes before baking. Overall, I’m so happy I discovered this recipe — I plan to make a couple trays of bagels in bulk and freeze them, so I always have some handy for a quick breakfast.

For more delicious and nutritious breakfast options, check out these dishes below!

These Egg White Frittata Bites Are a Tasty Protein-Packed Treat + Bake in 15 Minutes!

Whip up Valerie Bertinelli’s 10-Minute Healthy Breakfast Cookies (Yes, You Read That Right!)

Eating This “Lazy” Cake for Breakfast is Totally Healthy (And It’s Fast To Make, Too!)

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

This Easy 3-Ingredient Bagel Recipe Is Higher in Protein, Lower in Carbs + Bakes Up Fast (2024)

FAQs

How do I add more protein to a bagel? ›

Protein powder– Optional, but swapping out half the protein flour for unflavored protein powder will increase the protein content of each bagel to 30 grams. Greek yogurt– Non-fat Greek yogurt has over 21 grams of protein per half cup.

What is a bagel with a lot of protein? ›

If you mix yogurt and almond flour, roll it into balls, coat in everything bagel and air fry them, you get healthy, high protein bagel bites.

What is a low carb bagel? ›

Our low carb NY Style Bagels are crafted with our high protein and fiber bagel flour, and free of processed sugars. They have just 2g net carbs per half bagel and an amazing texture that is every bit as good as a traditional bagel.

What is the healthiest bagel? ›

The healthiest bagel is one made with whole grains. For a healthy bagel option, look for whole wheat or rye bagels. Sourdough bagels are also a healthy option, since sourdough bread varieties are more nutritious than white bread options.

Are high-protein bagels good for you? ›

Here are some reasons why consuming high-protein bagels may be beneficial: Increased satiety: Protein is known to promote feelings of fullness and satisfaction. By incorporating protein-rich ingredients into bagels, such as using protein powder or adding nuts and seeds, you can enhance the satiety factor of the meal.

How much protein is in a low carb bagel? ›

Nutritional information
Per 100g/mlPer Serving
Energy976878
Protein10.59.45
Total Fat1.581.42
Saturated Fatless than 1less than 1
4 more rows

Are egg bagels higher in protein? ›

Why is an egg bagel healthier? Because these bagels contain eggs, they are good sources of protein, iron and vitamins A and B12. Regular bagels have about half the amount of protein and iron as egg bagels and have zero vitamin A or B12.

How many carbs are in a protein bagel? ›

Nutrition Information
Typical ValuesPer 100gPer Average Bagel (60g)
Carbohydrate - of which sugars40.7g 3.2g24.4g 1.9g
Fibre5.0g3.0g
Protein13.5g8.1g
Salt0.90g0.54g
2 more rows

Do low carb bagels exist? ›

Low-carb bagels aren't exactly new — similar products exist on shelves at Walmart and Kroger.

Does toasting a bagel reduce carbs? ›

Toasted bread calories aren't any fewer than untoasted bread calories. Toasting also doesn't affect carbohydrates or gluten; it may lower the glycemic index of bread, which is an advantage.

Can I eat a bagel on a low carb diet? ›

If you have diabetes or are following a lower-calorie diet, it's recommended to eat even fewer carbs—about 45 to 60 grams per meal. One bagel can easily push you over your carb limit. And that's not including spreads or toppings.

How much protein is in 2 ingredient bagels? ›

Directions
Per serving
Total Carbohydrate (g)43
Dietary Fiber (g)1
Total Sugars (g)2
Protein (g)11
4 more rows

Are homemade bagels healthier than store-bought? ›

Homemade is Better Than Store-Bought

Store-bought options are not usually the healthiest. Many are made with more sugar than necessary and unhealthy ingredients. Making bagels at home allows you to see exactly what is being put into your mix.

Why do you put baking soda in bagel water? ›

Baking soda makes the water more alkaline, giving the bagels a pretzel-like quality that contributes to their chewiness. Just one teaspoon helps the bagels develop a shiny, dark-brown exterior as they bake. One thing to keep in mind: Keep the water bath at a constant simmer.

What to eat with bagels for protein? ›

Whether you choose to slice or mash, an avocado is a great way to add healthy fats to your bagel. For an extra boost of protein with your avocado, you can add fried, scrambled or sheet pan eggs. This combination is perfect for a nice savory breakfast your whole family will love.

What to put on bagels for bulking? ›

Bagels, Peanut Butter, Banana and Honey

Split the bagel in half, spread the peanut butter, cut up the banana and place on top of the peanut butter, then drizzle with honey. One of these alone will help you bring in an extra 646 calories, 20g protein, 107g carbs and 18g fat. Simple and effective.

What can I add to breakfast for more protein? ›

32 high-protein breakfasts
  • Poached eggs with broccoli, tomatoes & wholemeal flatbread. ...
  • Easy protein pancakes. ...
  • Mushroom baked eggs with squished tomatoes. ...
  • Scrambled eggs with basil, spinach & tomatoes. ...
  • One-pan egg & veg brunch. ...
  • Porridge with blueberry compote. ...
  • Spinach & pepper frittata. ...
  • Healthy pepper, tomato & ham omelette.

How do they add protein to bread? ›

While protein powder is the key ingredient in protein bread, you can try making a protein bread recipe that uses other high-protein ingredients like almond flour, chickpea flour, or buckwheat flour.

References

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