High Protein Bagels

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Delicious and easy to make High Protein Bagels are perfect for breakfast, lunch, post-workout meals, snacks, and more. These homemade bagels are super simple to mix up and bake in under an hour and make enough for the work week!

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Are you looking to increase your protein intake? These high protein bagels are super delicious and loaded with protein, fiber, and flavor.

Top them with my Tofu Cream Cheese, my Butter Bean Scramble, my new Lemon Dill Cannellini Dip, Oil-Free Pesto, or any of my delicious hummus recipes such as my Classic Creamy Hummus, Butter Bean Hummus, Spinach Artichoke Hummus, Beet Hummus, or even my Pizza Hummus for a fun flavor combo!

I’ve (well, we both have) been pushing harder at the gym these days, so I’ve adjusted my protein intake to help me put on a little muscle. This has also had a nice side effect of helping me feel fuller in between meals.

I started playing around with a high protein bagel recipe mostly because I really missed bread.

At the beginning of my journey, I did enjoy a little Ezekiel bread now and then, especially with my Hummus Veggie Sandwich. But I found it hard to stay away from while I was still building better habits around my relationship with food, so I stopped eating any sort of bread.

Almost 2 years after working very hard on my weight loss and improving my relationship with food (and my body), I’ve started to experiment with allowing food into the house that tempts me. I’m working to tell myself that while we have a big batch of something, that doesn’t mean I need to eat it all that day. It won’t disappear and I can enjoy a moderate portion size of it each day and enjoy it.

Of course, this is easier said than done, but I’m working on it. There are some things I do ask my partner to put out of my reach. That 12 inch height difference really comes in handy!

But I’ve been making some form of bagel or bun each week for the past few months and I’ve been very good about having just one per day. I am still counting my calories, and I find that does keep me accountable in some ways. But we are working on those healthy habits and I’m confident I’m making progress.

Okay, let’s get back to these high protein bagels! Now, this is NOT a traditional bagel recipe. If you’re looking for delicious vegan bagels, my (and my spouse’s) other blog ZardyPlants is the place for that.

This high protein bagel recipe is different. These bagels are not yeasted, they’re not boiled, and they’re not going to be a light and fluffy texture that you’d find in bakery-style bagels.

They’re a little chewier and more dense however I believe they’re delicious (especially with a little tofu cream cheese on top!) and they’re high in protein, low in carbs and fat, and they’re super easy to make. I definitely believe they’re worth any sacrifice, though honestly I don’t feel like I’m sacrificing a thing. Plus I get to stay on plan!

Anyway, if you’re ready to try my protein bagel recipe, just keep reading!

Ingredients

See the recipe card below for the full ingredients list (with amounts) and instructions.

• Vital Wheat Gluten: This is wheat flour with everything but the protein stripped away. It’s very high in protein and often used to make a meat alternative called seitan. Some people who follow a WFPB diet don’t use this product because it is somewhat processed. I use it and I’m fine with it, but if you choose to use something else, it will be an experiment, since I have not tried any other recipe.
• Lupin Flour: This is also high in protein but gives a somewhat more bread-like texture to the recipe, making it more similar to regular bagels in my opinion anyway. It’s made from lupini beans and it works very well in this recipe. Substitution ideas below if you don’t have it but I highly recommend picking this up and trying it!
• Non-Fortified Nutritional Yeast: This adds flavor and a little bit more protein to this recipe; it’s delicious! But I’ve experimented a lot with using vital wheat gluten i recipes and I find that nutritional yeast also really adds to the texture.
• Baking Powder: This is our leavening agent as this protein bagel recipe is not a yeasted recipe.
• Spices: I use granulated onion and granulated garlic in this recipe to give the protein bagels some flavor.
• Iodized Salt: Okay, now most of you who are familiar with me know I try to keep my sodium low. Based on some dialogue with my doctor and personal experimentation, I have added a small amount of salt back into my diet with great results. If you would prefer to use miso paste in this recipe you can do that.
• Water
• Optional Toppings: If you’d like to top your bagels with anything before baking them, you certainly can! I used everything bagel seasoning, but sesame seeds would be lovely, as would dehydrated garlic or dehydrated onion, or even some vegan cheese shreds!

Substitutions

• Vital Wheat Gluten: I’m sure you could use regular all purpose flour, bread flour, whole wheat flour, or a good 1:1 gluten-free flour baking blend in this recipe, but I just want to warn you that I have not tested any substitutions so anything you substitute will be an experiment. That being said, it’s a pretty easy recipe to make, so feel free to experiment if you feel comfortable!
• Lupin Flour: Same comment as above! A few substitutions I think would work well (but have not tested): oat flour, garbanzo bean flour, or all purpose flour.
• Nutritional yeast: I don’t recommend leaving this out, but if you can’t have it, add an additional 20 grams of either of the flours.
• Baking Powder: You could absolutely experiment with making a yeasted bagel recipe this way but I don’t know how the vital wheat gluten and lupin flour would affect the rise. And if you wanted to use baking soda instead of baking powder, you would need to add at least a tablespoon of an acidic liquid like apple cider vinegar to the recipe to activate the baking soda (and again, I haven’t tested it).
• Spices: Feel free to choose different seasonings or add. Dried chives would be a lovely addition.
• Salt: Feel free to use miso paste if that suits your needs better (I haven’t tested it, but it should work fine as long as you dissolve it in the water in the recipe before adding it to the flour mixture).
• Water: You could try using unsweetened soy milk to add more protein and make a richer bagel. I haven’t tested it but I can’t see why it wouldn’t work.

How to Make High Protein Bagels

Watch me make this recipe or follow the step-by-step instructions below.

1. Note About Measuring Flours in Baking: I highly recommend using a food scale to weigh your dry ingredients (especially the two flours). When we dig our measuring cup into a bag of flour, we could be packing in much more flour than the recipe calls for. The only other method that is decently accurate is the spoon and level method, where you spoon the flour from the bag into your measuring cup (over a bowl, preferably) and level it off with the flat side of a butter knife. However, nothing is as accurate (and will produce as good and dependable results) as weighing your dry ingredients and food scales are an inexpensive and indispensable must-have gadget for any kitchen.
2. Prep: Preheat the oven to 350 degrees F (180 degrees C) and line a baking tray with parchment paper. A silicone baking mat will work, but for this recipe I’ve had better results with the paper.
3. Combine Dry Ingredients: Add your vital wheat gluten, lupin flour, nutritional yeast, baking powder, granulated onion, granulated garlic, and salt to a large mixing bowl. Whisk until well combined.
4. Add Water: Use a spatula to create a well in the center of the dry ingredients and add the water. Mix until just combined (do not over-mix). If the dough seems too dry, you can mix in a tablespoon of water. If it’s too sticky, add a tablespoon of either flour and mix in.
5. Optional Step: If you’d like each bagel to be the same size (and therefore the same calories and macros), you can weigh the dough. Place a plate on your food scale and zero out the scale. Add all the dough to the plate. Divide that number by 6 to get the approximate weight for each bagel. Zero the scale out again and take a ball of dough from the plate until the scale says -(whatever the number is). When you get to that number, you can zero it out again and repeat the process until you have 6 balls of dough that are equal, then proceed with step 7.
6. Divide Dough: If you did not want to do Step 5 (that’s fine!), simply divide the dough into six relatively equal pieces. Note that this recipe makes bagels that are about the size of the palm of an adult hand, not large bagels like you’d find in the grocery store. If you prefer larger bagels (keep in mind the calories and macros will increase), you can divide the recipe into four relatively equal pieces OR increase the recipe by 50%.
7. Make Bagel Shapes: Using damp hands, compress each ball of dough for a minute in your hand, turning it and compacting it in your hands to ensure no air pockets. Roll it into a sphere shape with your palms, then slightly flatten into a thick disk. Using the end of a silicone spatula or your finger, create a hole in the center of the bagel. If the dough cracks on the sides, you can pinch it back together. Place each bagel on the lined baking tray with at least 2 inches of breathing room. They won’t expand that much, but I find the breathing room creates a nice texture on the bagels.
8. Optional Topping: If you’d like to top your bagels, follow this step. Add your topping (like everything bagel seasoning or sesame seeds) to a bowl. Wet the top of one bagel (I like to use a little spray bottle with filtered water, but you can just using your fingers or a silicone basting brush) and turn it upside down and gently press it into the topping. Shake off the excess and place back (face up) on the tray. Repeat with as many bagels as you’d like to coat.
9. Bake: Bake for 20-25 minutes on the center rack until the bagels are lightly golden brown and slightly firm to the touch. Don’t over bake them; check the bottoms with a spatula. They will have a medium brown shading to the underside of them when they’re done.
10. Cool: Let them cool for at least 10 minutes before cutting one open. Let them cool fully to room temperature before storing.
11. For Serving: I like to slice any bread with a serrated knife for best results (after toasting). Serve with my Tofu Cream Cheese or the topping of your choice.
12. For Storing and Reheating: Store cooled bagels in an airtight container in the refrigerator for up to 6 days (there are no preservatives; I wouldn’t chance storing these unrefrigerated). When reheating, I like to place high protein bagels whole in the toaster oven or air fryer and reheat, then slice and serve.

Serving Suggestions

These high protein bagels are great with just about anything on them!

For savory bagels, try any of the following (mix and match if you’d like!):

• Tofu Cream Cheese
• Tomato slices
• Sliced onions
• Capers
• Fresh herbs like dill or chives
• Fresh avocado or try my Edamame Guacamole
• Healthy Chickpea Tuna Salad
• Lemon Dill Cannellini Dip
• Classic Creamy Hummus
• Butter Bean Hummus
• Beet Hummus
• Pizza Hummus
• Spinach Artichoke Hummus
• Oil-Free Pesto
• Butter Bean Scramble

For sweet bagels, try any of the following (mix and match on these too if you’d like!):

• Nut Butter or Seed Butter of Choice
• Sliced Fruit (Apples, Bananas, Strawberries, Peaches, etc.)
• Instant Pot Soy Yogurt
• Oil-Free Granola
• 3-Ingredient Plant Based Chocolate Sauce
• You could make the tofu cream cheese sweet by adding your favorite sweetener instead of seasonings (I’d add half the salt) and you could even fold in some finely chopped fruit like strawberries or even blueberries!
• Date Paste (learn how to make this in my free e-book!) which to me tastes like caramel dip

More Fun and Healthy Plant Based Recipes

• Bell Pepper Nachos
• Portobello Pizzas
• Mac and Cheese with my Silken Tofu Cheese Sauce
• Plant Based Burrito Bowl
• Pasta Salad with Balsamic Oil-Free Vinaigrette
• Pizza Flavored Savory Oats
• Creamy Potato Salad

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