High Protein Bagels
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!
Equipment
Ingredients
- 125 grams (Approx. 1 cup) Vital Wheat Gluten, See note 1 below the instructions
- 125 grams (Approx. 1 cup) Lupin Flour, See note 2 below the instructions
- 20 grams (Approx. 1/4 cup) Nutritional Yeast, See note 3 below the instructions
- 1 Teaspoon Baking Powder
- ½ Teaspoon Granulated Garlic
- ½ Teaspoon Granulated Onion
- ¼ Teaspoon Iodized Salt
- 1 Cup + 1 Tablespoon Water, filtered preferred
- Optional Toppings, such as everything bagel seasoning or sesame seeds
Instructions
- 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.
- 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.
- 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.
- 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.
- 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 six 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 six balls of dough that are equal, then proceed with step 7.
- 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%.
- 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.
- 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.
- 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.
- Cool: Let them cool for at least 10 minutes before cutting one open. Let them cool fully to room temperature before storing.
- 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.
- 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.
Video
Notes
- 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).
Nutrition
Serving: 1 small bagelCalories: 168kcalCarbohydrates: 12.7gProtein: 26.6gFat: 2.9gSaturated Fat: 0.1gPolyunsaturated Fat: 0.1gSodium: 217.6mgPotassium: 324.1mgFiber: 8.6gSugar: 0.6gCalcium: 95.3mgIron: 2.7mg
Tried this recipe?Let us know how it was!