This bagel recipe is simple to make and has a high protein content (stock photo) (Image: Getty)
A nutritionist has shared her simple yet nutritious recipe for homemade bagels that pack a protein punch and require just three ingredients.
In an reel, Emily English, a Number 1 Sunday Times bestselling author with a Bachelor of Science (BSc) in nutrition demonstrates how these “perfect” bagels can be prepped and frozen, making them an ideal snack or the star of a lunchtime spread with various toppings and fillings.
While cream cheese and smoked salmon remain a classic bagel pairing, Emily’s offers a healthier alternative that you can easily whip up in your own kitchen. Those keen on boosting their protein intake can do so with Emily’s bagel .
She uses 120g of self-raising bread flour—wholemeal for added health benefits, though regular flour works too—and combines it with 240g of thick 0% Greek yoghurt, a favourite among health enthusiasts often enjoyed with berries and granola. The thickness of the yoghurt is crucial, as runny varieties could result in a too-wet dough.
An egg is included in the for an egg wash finish, and for those who fancy a bit of extra flavour, optional toppings like sesame seeds, poppy seeds, onion, garlic, or cracked black pepper can be sprinkled on top. To create these high-protein delights, start by mixing the flour and yoghurt with a pinch of salt.
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A fork will help combine the ingredients until the dough begins to take shape, after which hands are used to fully bring the mixture together. To create the dough, knead it for 30 seconds to 1 minute until a smooth, non-sticky texture is achieved.
Divide the dough into four equal pieces and shape each into a sausage or a disc with a hole in the middle. Seal the ends well to form the bagel shape. Crack an egg into a small bowl and brush the egg wash onto the bagels.
Add your desired toppings or leave them plain. Bake the bagels in the air fryer at 180C or in the oven at 190C for 20-25 minutes, or until they are golden brown.
Slice each bagel in half and toast to enjoy. According to Emily, the bagels are best consumed immediately or can be frozen for later use, but should be sliced before freezing.
This yields four small bagels with 127 calories and 10g of protein. Emily shared her on , saying: “HIGH PROTEIN HOMEMADE BAGELS. I saw these bagels going around social media; honestly, they are as good as they look.
“It’s so easy to do, perfect for prepping and freezing (make sure you slice first! ) and toast up really well. Only a few simple ingredients get you a bagel fix this year.”
The post has gained 1.3 million views, 21,000 likes, and over 500 comments. One user who tried Emily’s commented: “I tried making these after seeing your IG stories about them a couple of weeks back. So good!”
One enthusiastic baker wrote: “Just made these, they were so easy and delicious. I used 10% fat Greek yoghurt as that’s what I eat and added 2 tsp of baking powder to my strong wholemeal bread flour. Lovely.”
Another fan commented: “I just made these with my 3 year old and they were SO easy and SO tasty! Thank you!” Emily’s high protein bagels appear to have more protein than popular supermarket bagels.
For example, New York BakeryCo original bagels contain 8.3g of protein per bagel and 9.8g per 100g, while their wholemeal bagels have 10g of protein each. Warburton’s original bagels have 8.5g of protein per average bagel and 10.6g per 100g. The a balanced diet to maintain good health, citing beans, pulses, fish, eggs, and meat as good sources of protein, which is “essential for the body to grow and repair itself.”