Nutritionist shares recipe for homemade 'high protein' bagels with just three ingredients
A nutritionist has shared her recipe for homemade bagels that are high in protein and only require three ingredients.
Emily English, a Number 1 Sunday Times bestselling author with a Bachelor of Science (BSc) degree in nutrition, posted a reel on Instagram demonstrating how to make the easy bagels that she says are “perfect” for prepping and freezing. Bagels can be enjoyed as a snack or as the main element for lunch with a variety of toppings and fillings.
Cream cheese and smoked salmon are a popular combination for bagels. Although bagels can easily be found in supermarkets, Emily has revealed how you can make your own healthy version at home, with a high protein content.
READ MORE: 'Foul' smelling odour that can mean you have hard-to-spot cancer with few symptoms
READ MORE: 'I'm a vet – five dog breeds I would never own with aggressive traits and health issues'
Her recipe calls for 120g of self-raising bread flour, she opted for wholemeal but you can use the regular version if you prefer. You will also need 240g of thick 0% Greek yoghurt which is a staple for many people trying to adopt a healthy diet as Greek yoghurt is commonly mixed with berries and granola for breakfast bowls.
Emily noted that runny yoghurt will make the dough wet so a thick consistency is needed. The recipe includes one egg to be used as a wash on top of the bagels and you can add optional toppings such as sesame seeds, poppy seeds, onion, garlic or cracked black pepper.
To make Emily’s homemade high protein bagels, begin by combining the flour and yoghurt and season with a pinch of salt. Use a fork to mix until the dough starts to form and then use your hands to bring it together.
Knead the dough for 30 seconds to a minute until you have a “smooth, non-sticky dough.” Divide it into four pieces that are the same size, roll into sausage shapes and “form the ends to seal well” or make a disc and create a hole in the middle.
Crack the egg into a small bowl and brush the bagels with an egg wash. Sprinkle on your toppings of choice or you can skip this step if you’d rather have your bagels plain.
Bake at 180C fan in the air fryer or 190C fan in the oven for 20 to 25 minutes until the bagels are a golden brown colour. Slice each bagel in half then toast them to enjoy.
Emily says to eat the bagels immediately or you can freeze them for later but you should freeze them once they have been sliced. The recipe makes four small bagels with 127 calories and 10g of protein, according to Emily.
She captioned her Instagram post: “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 reel has garnered 1.3 million views, 21,000 likes and more than 500 comments. An Instagram user who tested out Emily’s recipe said: “I tried making these after seeing your IG stories about them a couple of weeks back. So good!”
Another added: “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.”
A third 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 do appear to have more protein than popular bagels from the supermarket.
The New York Bakery Co original bagels have 8.3g of protein per bagel and 9.8g per 100g but the brand’s wholemeal bagels have 10g of protein in each one. Warburton’s original bagels contain 8.5g of protein per average bagel and 10.6g per 100g.
Eating a healthy, balanced diet is an important part of maintaining good health, and can “help you feel your best”, according to the NHS. The health body cites beans, pulses, fish, eggs and meat as good sources of protein, which is “essential for the body to grow and repair itself.”
