3 Ingredient Bagels for Athletes

I am so excited to share with you how to make my 3 ingredient bagels high in protein! These bagels are the perfect healthy breakfast to fuel before or after training.

This is hands down my most popular recipe for my athletes! Seriously, they love it. And so will you! I have broken down the directions in this post and I also have step by step directions in my Instagram highlights.

Gather Your Ingredients

First, it’s time to gather your ingredients. You can find the full list of ingredients below. You will need flour, Greek yogurt (0% or 2%), sesame seeds or everything but the bagel seasoning (I use Trader Joe’s) and baking powder (if you’re not using self-rising flour). Optionally you can use an egg to add glaze and allow the toppings to stick better on top. After you have gotten all of your ingredients, preheat the oven to 350 F degrees.

Dry Ingredients

Mix your dry ingredients (flour and baking powder) in a mixing bowl. Mix until everything is well combined and make sure that the baking powder is spread evenly through the flour.

For those of you using self-rising flour, you can skip adding baking powder all together but for those of you using a white flour, gluten free flour, or a whole wheat flour this step is necessary for your bagels to rise.

Wet Ingredients

After you have thoroughly combined your dry ingredients, add the wet ingredients into the bowl. Scoop 1 cup of Greek yogurt into your measuring cup and add to your dry mixture. I recommend a plain Greek yogurt. In my experience, this recipe has worked equally as well with a 2% and 0% fat yogurt. I have NOT tried it with a dairy free yogurt but if you do, let me know in the comments below!

It is extremely important to make sure your yogurt is completely stirred up. You want to avoid putting the liquid that sits on the top of your yogurt, directly into your bagel mixture because it will make your dough very, VERY sticky.

Don’t throw out the liquid on the top! I see a lot of athletes do this! That is actually whey protein on top of the yogurt so make sure to mix it in and not throw it out!

 Make sure to not forget about this step! If that does happen, add a little more flour to your dough until it becomes a firm, solid and “un-sticky” ball again.

Mix It Up

Make sure to not over-mix your bagel mixture! This will “break the gluten” resulting in a sticky ball. If this does happen, simply add some additional flour to your mixture until it becomes a solid ball.

Next mix and the knead the dough. I suggest using your hands. It’s a little bit more dirty but it’s super effective and a lot more fun! Be careful that you don’t over kneading your dough. I recommend kneading the dough for about 30 seconds and that usually seems to do the trick. Make sure the ingredients are well combined but you don’t mix them too much or your dough is going to get super, super, super, super sticky. And if this happens just like we did earlier you can just add a little more flour to your mixture.

Build Your Bagels

Once you have done all that it will come out in one big ole ball. Then you’ll divide it up into four even smaller balls of dough. These “balls” are going to be your bagels! They should be about the size of small snowballs and easily fit in the palm of your hand.

Now we’re going to make our bagels. Lightly powder a dry flat surface (I used a cutting board but a countertop works just fine as well) with flour and grab one of your bagel balls. Using both hands, roll it out to about an inch thick. Then you can start to wrap it to form a bagel shape. Press in at the ends so the ends stick together. Easy right? You’re going to do this 3 more times until all your bagels are formed. After we have formed our little bagels then we’re going to place them on a baking sheet.


Now time to add some toppings. The first thing we need to do is get our egg, crack it, and mix it up to make sure the egg yolk and egg white are combined. Then we’re going to top the bagel with this egg wash. You can either use a fork or a food brush to spread the egg mixture on top of the bagel. No matter if you used a brush or a fork it’s good to go over your bagel with a paper towel after adding the egg wash to make sure the egg is evenly placed on top of the bagel so you’ll get an even coat of topping and a nice even brown coloring on top.

Next, it’s time for you topping flavor. For mine I decided to make a sesame bagel with sesame seeds from the bulk section of Sprouts. I often rotate between sesame seeds and Everything but the Bagel seasoning from Trader Joe’s and they both turn out great! If you want to get creative, you can even make your own Everything but the Bagel Seasoning.

Now it’s time to throw our bagels into the oven for about 22-25 minutes.  After they are done cooking you can either let them sit out before eating or you can broil them for about 1-2 minutes to make them even more brown on the top.  Either way works but don’t be afraid to dig in!

Thanks again, and always, for all your support. I am so excited for you guys to try these 3 ingredient bagels. Be sure to let me know when you’re going to make them because I love seeing your creations. Until next time, happy fueling!

3 ingredient bagels. high protein bagels

3 Ingredient Bagels

Reilly Beatty MS, RD
These 3 ingredient bagels are easy to make and are high in protein to help repair and build muscle. Enjoy them pre or post workout for a delicious breakfast!
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Course Breakfast
Servings 4


  • oven


  • 1 cup plain Greek yogurt (non-fat or 2% fat)
  • 1 cup Self Rising Flour
  • 1 egg
  • Toppings: Sesame seeds, Traders Joe's Everything But the Bagel seasoning, garlic flakes, Salt and Pepper


  • Preheat oven to 350 and grease baking sheet.
  • Mix yogurt + flour in medium mixing bowl.
  • Lightly dust flour on a work surface and knead the dough for about 15-20 times until the dough is not sticky.
  • Divide dough into 4 even balls and roll out into thick ropes. Join end of ropes to make a circle.
  • Dust top of bagel with egg wash and toppings of choice.
  • Bake for 23-25 minutes.
  • Option to broil for 1-2 mins in oven to brown top of bagel.
Keyword 3 ingredient bagel, high protein bagels



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