You want a simple, filling option that fits a calorie-controlled plan. These high protein bagels for weight loss (under 200 calories) give you the chew of a bagel with more protein and fewer carbs. You’ll learn how to mix, shape, bake, and store protein-packed bagels that stay roughly under 200 calories each. Quick, hands-on, and pin-worthy.
What You’ll Need (ingredients + tools)
Ingredients (makes 6 small bagels, approx 170–190 calories and 15–20g protein each):
- 1 cup (120 g) oat flour
- 1 cup (110 g) whey protein isolate (vanilla or unflavored)
- 1 cup (240 g) nonfat Greek yogurt
- 2 large egg whites
- 1 tsp baking powder
- Pinch of salt
- Optional: 1 tbsp seeds (sesame, everything bagel)
Tools:
- Mixing bowl, spatula, baking sheet, parchment paper, measuring cups, oven preheated to 375°F (190°C).
Tip: Weigh ingredients for the most consistent results. Use protein isolate for lower carbs and higher protein.
Preparing Your Ingredients
- Sift the whey protein and baking powder together to avoid lumps.
- Stir oats into the dry mix if you want a slightly denser crumb.
- Let the Greek yogurt come to room temperature for easier mixing.
- Pre-measure seeds if you’ll top the bagels.
Pro tip: If batter feels too dry, add 1–2 tbsp water. If it’s too wet, add 1 tbsp oat flour at a time.
Step-by-Step Instructions (bake high protein bagels for weight loss)
- In a large bowl, whisk 1 cup Greek yogurt and 2 egg whites until smooth.
- Add the sifted 1 cup whey and 1 cup oat flour, plus 1 tsp baking powder and pinch of salt. Stir until a thick dough forms.
- Divide into 6 equal pieces (about 65–70 g each). Roll into ropes and join to form rings.
- Place on parchment-lined sheet. Brush with a touch of water or egg white and sprinkle 1 tbsp seeds.
- Bake at 375°F (190°C) for 14–18 minutes, until lightly golden. Cool on a rack.
Warnings:
- Don’t overbake; protein breads dry quickly.
- If bagels crack on top, they baked too hot or dough was too dry.
Shortcut: For a quicker option, make 4 larger bagels (increase baking time to 18–22 minutes). Calories will rise per bagel.
Serving and Storage Tips (best ways to enjoy protein bagels)
- Serve warm, toasted, with 2 tbsp cottage cheese or 1 tbsp light cream cheese + spinach for extra protein.
- To keep them under 200 calories, watch toppings: 1 tbsp cream cheese ≈ 35–40 calories.
- Store cooled bagels in an airtight container for 2 days at room temp, or freeze for up to 1 month.
- Reheat from frozen in a toaster (low setting) or oven at 350°F (175°C) for 8–10 minutes.
Variation ideas:
- Swap half the oat flour for almond flour for a lower-carb version.
- Use cinnamon and a touch of stevia to make a sweeter, breakfast-style bagel.
These high protein bagels for weight loss are a reliable go-to when you want a hearty breakfast that supports goals. They’re easy to scale and simple to freeze, and the chew mimics a traditional bagel without the calorie hit.
You just learned a repeatable method to make high protein bagels for weight loss (under 200 calories) at home. Ready to try one this week? Pin this guide for your next meal prep, save it for later, and share with a friend who’ll love a protein boost. Which topping will you try first?