Low Calorie Bagels Recipe – High Protein

Low Calorie Bagels Recipe – High Protein

It is hard to find substitutions for certain foods when the original is so amazing and doesn’t have that many ingredients. Breads are one of those foods for sure. I did not expect much from the bagels recipe that was circulating on so many social media platforms. I read the ingredients: flour? OK, yogurt? hmmm, interesting… low in calories and high in protein?? I should try them. And oh man! I am so thankful I did!

This low calorie bagels recipe should be called: ‘I can’t believe it’s bagel’. I am glad I did make these bagels because they are amazing! I did make some changes to the original recipe (of course:).

Few things that I learned: First, make sure you do not forget to knead the dough. I did omit the step the first time I made them. They were good but the texture was not so great. Kneading the dough for these bagels is a crucial step. Second, make sure you bake them at the highest rack of your oven. They tend to get too crispy at the bottom if I bake them on the middle rack of the oven. And I prefer them lightly crispy all around:).

The dough gets very sticky when you handle it. Do not worry about it. You can continue adding flour while kneading to make it more manageable. If you are using an electric mixer you will probably not experience that. For step by step instruction and to witness my own mistakes while I was making the bagels for the first time, visit my YouTube bagels recipe video.

How do you make bagels less calories?

By mixing flour and non fat yogurt, you add volume to the flour for less calories and you are adding protein. This is a great little trick to make bagels that have less calories. Flour is what makes bagels so heavy in calories (with 110 calories for only 30 grams) and bagels are made mostly out of flour and water. Some recipes call for extra oil that adds to the calories tremendously.


How many calories are homemade bagels versus these low calorie bagels?

Bagels usually have 210 plus calories per bagel, depending on the size. If you make them at home it is very easy to determine the amount calories per homemade bagel by weighing the flour and sugar before mixing the dough. The rest of ingredients are usually yeast, water, salt which have no calories. There are 110 calories per 30 grams of flour and 15 calories in 4 grams of sugar.

Once your dough is ready to portion into individual bagels, weigh each bagel to make sure they are similar in size. For example, if your recipe calls for 440 grams of flour and 20 grams of sugar, that is 1,710 calories per whole dough. If the recipe yields 8 bagels, that is 214 per bagel.

These low calorie bagels are 160 calories and 10 grams of protein per bagel. You can have them everyday and still be in your calorie budget, doesn’t matter how low or high it is… well, if you care… But if you do not care it still won’t hurt if you try them because they are so much easier and faster to make than regular bagels.

What is the healthiest thing to put on a bagel?

  • Eggs are a great thing to put on this bagel. Sunny side up, fried or poached, all are great options
  • Smoked salmon, tomato and onion
  • Avocado
  • Ham and low calorie cheese
  • Low sugar preserve or jam
  • Farmers cheese and green onions
  • Mozzarella, tomato and onion with balsamic glaze drizzle
  • Tuna Salad
Bagel with sunny side up egg

Protein Bagels

Low Calorie Bagels Recipe

These bagels are quick and easy to prepare. They are low in calories and high in protein. Most importantly these bagels taste sooo good!
4 from 4 votes
Prep Time 20 minutes
Cook Time 35 minutes
Total Time 55 minutes
Course Breakfast
Cuisine American
Servings 4 servings
Calories 160 kcal


  • 5 oz All purpose flour
  • 1 cup Non fat Greek Yogurt (Fage)
  • 1 large egg
  • 1 tsp sea salt
  • 2 tsp baking powder
  • 1 tsp brown sugar


  • To a large bowl add flour
    flour for bagels
  • Add salt, baking powder, sugar and yogurt.
    Add beaten egg reserving just a little bit for egg wash for the bagels
    prepare bagel ingredients
  • Combine all the ingredients well
    combine bagels ingredients
  • Move the dough into well floured surface and knead for 5 minutes (you can also use electric mixer)
    kneading dough
  • Divide into 4 pieces
    bagel dough
  • Roll each into a cylinder
    roll bagel dough
  • Form bagels
    form bagels
  • Preheat the oven to 350 F. Line bagels onto baking sheet lined with silicone matt or parchment paper. Apply egg wash on bagels.
    apply egg wash to bagels
  • Bake on the highest rack of the oven for 20 – 25 minutes
    They should look slightly browned
    high protein bagels


Keyword bagels, healthy bagels, high protein bagels, low calorie bagels, protein bagels, yogurt bagels






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14 thoughts on “Low Calorie Bagels Recipe – High Protein”

  • Can’t wait to try. Just curious though, most bagel recipes require you to boil them before baking. This doesn’t need to be done with these?

    • No, these are completely different. They have greek yogurt in them and I am sure they would fall apart. They are lower calorie option than regular bagels.

  • 5 stars
    These are fabulous! However, I just found out I have a gluten intolerance… have you ever tried making these gluten free?

    • I have not, but I think you can replace the all purpose flour with almond flour. Lately I have been baking tons of treats with oats. Grinded oats or oat flour can also be a good choice. And you can find gluten free oats in stores. I also baked muffins with mix of buckwheat and garbanzo bean flour – they do have a different texture but they were pretty good.

  • You say these are 160 calories however, with 5 oz of flour I’m coming up with 521 calories per bagel. What am I missing?

  • 3 stars
    Really wet dough. I had to add a Lot more flour to get these to roll. The bagels taste good but are really dense & heavy. Figured. I ended up using about 6oz of flour, divided by 4 = 155cal plus other ingredients.

    • Lori, the dough is very wet and hard to work with indeed. I do not recommend adding more flour though because the bagels will become dense, just like you said. You can use electric mixer with paddle attachment to knead the dough – it is much easier to deal with the dough. When you roll it, you have to lightly touch the dough, avoiding pressing it. It takes time to get used to it.

  • I doubled the recipe to make 8 bagels and then divided the ingredients by 8 and each bagel equaled 520 calories. Something isn’t adding up. :/ what did I do wrong?

    4,160 / 8 = 520

    • If you doubled the recipe you used 10 oz of flour (280g). there is about 110 calories per 30 g of flour = about 1000 calories for flour. 2 cups of non fat greek yogurt (120 calories per one cup) = 240 calories. 2 eggs = 140 calories. There should be about 1,400 calories per doubled dough, divided by 8, there should be 170-180 calories per bagel.

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