Low Calorie Bagels

low calorie bagels

Holy Guacamole! While traveling this weekend, my husband and I could only find a Duncan Donuts to grab some breakfast at in the airport (Manchester, NH is a lovely airport with very limited choices first thing in the morning! haha!) Like all great states, the calories were listed next to the options— bagels had just as many calories as donuts!! Which reminds me of the time a boss commented on my breakfast choice of a bagel... she said something along the lines of "you could have just gotten a donut". Now while bagels may have the calories that donuts do, they in no means have the sugar content; which can lead to energy crashes earlier than warranted!

So I was pleasantly surprised when my mother-in-law Eleanor made us low calorie, high protein bagels for breakfast! So pleased that I wanted to share the recipe with you! I am not sure who I can give credit to for this super easy recipe (I think Weight Watchers) but whomever you are out there... this is amazing! I am going to experiment more in the coming weeks to see if this could be made gluten free with almond flour to increase the protein even more!

Six ingredient bagels:


  • 1 cup all purpose flour

  • 2 tsp baking powder

  • 3/4 tsp salt

  • 1 cup non-fat greek yogurt

  • 1 egg white

  • seasoning of your choice


  • Preheat oven to 375 F

  • Combine dry ingredients and whisk thoroughly

  • Add yogurt to dry ingredients and mix until dough resembles small crumbles

  • Lightly dust flour onto work surface and pour dough onto flour; kneed dough until no longer sticky.

  • Divide dough into 4-6 balls and roll into 3/4 in ropes. Connect ends of "ropes" to form bagel shape

  • Brush with egg white and add seasoning of your choice ( I made a combo of sesame seed, poppy seeds, and garlic powder; Trader Joe's actually sells "Everything Bagel seasoning" you may add... however you can do minced garlic, sunflower seeds, pumpkin seeds, etc... the world is your oyster!)

  • Bake for 25-30 minutes until golden brown

150 cals/bagel versus 245!

Chris and I took our bagels one step further and meal prepped them for the week. I cooked "soy-sage", eggs, and cut up cabot cheese to make breakfast sandwiches for our week. We both are working the next 4-6 days, so in order to not eat junk the entire time, we have made meal prepping a priority! So when I am running out the door at 6 am, I can grab one of these delicious bagels and scarf it down in route to the hospital!

Let me know if you give these a try! I would love your feedback and thank you again, Weight Watchers for the amazing idea! I will update this post with gluten free options once I experiment more!

Happy Eating!!