I never thought I’d be the kind of person who gets excited about bagels at 6 a.m.—but these protein sourdough bagels completely changed the game for me. I’m talking chewy, golden rings of joy that deliver real, lasting energy without the mid-morning crash. And thanks to my sourdough starter (who’s basically a member of the family at this point), these beauties come packed with protein and gut-friendly benefits.
What I love most about protein sourdough bagels is how naturally they fit into my weekly prep. They’re like breakfast, lunch, or snack insurance—all rolled into one. And with a few tweaks (hello, Greek yogurt and egg whites), they’ve become my go-to fuel for early morning school runs and late-night writing sessions.
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Protein Sourdough Bagels
- Total Time: 40 minutes
- Yield: 6 bagels 1x
Description
These protein sourdough bagels are chewy, tangy, and perfect for fueling your day. Made with sourdough starter, Greek yogurt, and protein powder, they’re a wholesome, high-protein upgrade to traditional bagels.
Ingredients
1 cup sourdough starter (active or discard)
1/2 cup Greek yogurt
2 egg whites
1 scoop vanilla or unflavored protein powder (25–30g)
1 tbsp sweetener of choice (optional)
1 cup all-purpose or bread flour
1 tsp baking powder
1/2 tsp salt
Optional: everything bagel seasoning, sesame seeds, poppy seeds
Instructions
1. In a large bowl, whisk together the sourdough starter, yogurt, egg whites, sweetener, and protein powder until smooth.
2. Stir in flour, baking powder, and salt. Mix until a sticky dough forms.
3. Knead gently until smooth and elastic. Cover and rest 20 minutes.
4. Give the dough 1–2 sets of stretch and folds. Then cover tightly and refrigerate overnight (8–12 hours).
5. In the morning, divide and shape dough into bagels. Place on a parchment-lined sheet.
6. Let rise at room temp for 1 hour until puffy.
7. Mist with water and sprinkle with desired toppings.
8. Bake at 425°F (218°C) for 18–22 minutes or until golden and crisp.
Notes
Store in an airtight container for up to 5 days. Freeze in a zip-top bag up to 2 months. Toast before serving.
- Prep Time: 20 minutes
- Cook Time: 20 minutes
- Category: Sourdough Breads
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 bagel
- Calories: 180
- Sugar: 2g
- Sodium: 230mg
- Fat: 2g
- Saturated Fat: 0g
- Unsaturated Fat: 2g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 1g
- Protein: 12g
- Cholesterol: 10mg
If you’ve been looking for a smarter bagel option that doesn’t skimp on flavor or nutrients, these high-protein sourdough bagels might just become your new favorite bake.
Table of Contents
Why I Make Protein Sourdough Bagels Every Week
Protein sourdough bagels are officially my weekly meal prep hero. I bake a fresh batch every Sunday—sometimes even a double batch—because these bagels are everything I need in the morning: hearty, satisfying, and packed with high-quality protein. With the help of sourdough starter and smart mix-ins like Greek yogurt, egg whites, and a scoop of protein powder, these protein sourdough bagels come out delightfully chewy and packed with the kind of fuel I need to power through busy mornings.
I love how protein sourdough bagels strike the perfect balance between indulgence and nutrition. The sourdough fermentation gives them that signature tangy flavor, while the protein keeps me full for hours. Whether I’m topping one with avocado and a jammy egg or using it to sandwich some crispy turkey bacon, I know I’m getting fuel that actually lasts. And on mornings when I’m running behind (a.k.a. most of them), just grabbing a toasted protein sourdough bagel with cream cheese keeps me going without a crash.
Fermented grains are a huge part of my wellness routine because they’re easier to digest, and these bagels are no exception. The slow rise from the sourdough starter gives the dough time to develop flavor and break down gluten—a big win for gut health. Want more baked goodness that supports digestion and energy? You’ll love my sourdough protein pancakes, which use discard for added tang and texture, plus loads of protein to keep you satisfied.
And for those of you diving deeper into creative bakes, check out my Best Sourdough Inclusions guide for both sweet and savory ideas. I even mention a few bagel-friendly mix-ins like shredded cheese, herbs, and chopped nuts—because protein sourdough bagels can flex for brunch or lunch in a snap.
How to Make Protein Sourdough Bagels (Step-by-Step)
Protein sourdough bagels are way easier to pull off than you’d think—no boiling required, no special equipment, just a few bowls, a baking sheet, and a little patience.
Ingredients You’ll Need
Let’s talk real food. To make these protein sourdough bagels, I mix pantry staples with high-protein upgrades:
- 200g active sourdough starter (fed and bubbly)
- 150g plain Greek yogurt (2% or whole)
- 1 scoop vanilla or unflavored protein powder (about 25–30g)
- 200g bread flour
- 50g whole wheat flour
- 2 egg whites (or one whole egg if you prefer richness)
- 5g salt
- 1 tbsp honey or maple syrup (optional)
- Optional toppings: everything bagel seasoning, sesame seeds, or poppy seeds
I like to toss in a pinch of cinnamon or garlic powder sometimes, depending on the vibe I’m going for.
Step-by-Step Instructions
Protein sourdough bagels come together in just a few solid steps. Here’s my go-to routine:
- Mix & Rest
In a large bowl, stir together the sourdough starter, Greek yogurt, egg whites, and sweetener. Then mix in the flours, protein powder, and salt. Knead until a soft, slightly tacky dough forms. Let it rest for 30 minutes to hydrate fully. - Stretch & Fold
Do two gentle sets of stretch and folds, spaced 30 minutes apart. This builds structure without overworking the dough. - Bulk Ferment Overnight
Cover the bowl and let your protein sourdough bagel dough rise overnight in the fridge (8–12 hours). This slow ferment deepens flavor and enhances digestibility. - Shape the Bagels
Divide the dough into 6 equal pieces. Roll each into a ball, poke a hole in the center with your finger, and stretch it into a ring. Place shaped bagels on a parchment-lined tray. - Second Rise
Let them rise for 1–2 hours at room temp until slightly puffy but not over-proofed. Preheat your oven to 425°F during this time. - Bake
Lightly mist the tops with water and add your toppings. Bake the protein sourdough bagels for 18–22 minutes until golden brown and crisp on top.
Why This Works
The combination of sourdough starter and protein-rich ingredients makes these protein sourdough bagels surprisingly tender but satisfyingly dense. They have that authentic chewy pull you want from a good bagel, but they’re lighter on the gut thanks to fermentation.
And yes—you can totally meal prep these. I freeze mine in batches and just toast them straight from the freezer on busy mornings.
Storage & Freezing Tips for Protein Sourdough Bagels
Once my protein sourdough bagels cool completely on a wire rack, I store them in a large airtight container or reusable silicone bag. Room temp works just fine for a day or two, but if it’s humid or I’ve added perishable ingredients like cheese or egg whites, I stash them in the fridge. They stay fresh and chewy for 4–5 days without losing that signature sourdough texture.
For longer storage, I always freeze a few. First, I slice them in half (because let’s be honest, nobody wants to slice a frozen bagel), then I wrap each half in parchment paper and drop them into a labeled freezer-safe bag. You can also flash-freeze them whole by placing them on a tray in a single layer until solid—then transfer to your bag or container of choice.
When I’m ready for breakfast or a protein-packed snack, I just pop one in the toaster straight from the freezer. No need to defrost! They toast up beautifully—crisp on the outside, soft and tangy on the inside. That’s the magic of fermented bread: it freezes like a champ and still delivers flavor.
These protein sourdough bagels are my go-to for busy mornings. They hold up to cream cheese, avocado, or even a fried egg sandwich without falling apart. Honestly, they’re one of the most meal-prep-friendly high protein sourdough recipes I’ve baked.
Want more sourdough-friendly storage tips? I found this guide from King Arthur Baking on freezing sourdough bread super helpful, especially when prepping ahead for the week.
Storage & Freezing Tips for Protein Sourdough Bagels
Once my protein sourdough bagels cool completely on a wire rack, I store them in a large airtight container or reusable silicone bag. Room temp works just fine for a day or two, but if it’s humid or I’ve added perishable ingredients like cheese or egg whites, I stash them in the fridge. They stay fresh and chewy for 4–5 days without losing that signature sourdough texture.
For longer storage, I always freeze a few. First, I slice them in half (because let’s be honest, nobody wants to slice a frozen bagel), then I wrap each half in parchment paper and drop them into a labeled freezer-safe bag. You can also flash-freeze them whole by placing them on a tray in a single layer until solid—then transfer to your bag or container of choice.
When I’m ready for breakfast or a protein-packed snack, I just pop one in the toaster straight from the freezer. No need to defrost! They crisp up with golden edges while staying tender and slightly tangy in the middle—everything I want in a toasted sourdough bagel.
These protein sourdough bagels are my go-to for busy mornings. They hold up to cream cheese, avocado, or even a fried egg sandwich without falling apart. Honestly, they’re one of the most meal-prep-friendly high protein sourdough recipes I’ve baked.
Want more sourdough-friendly storage tips? I found this guide from King Arthur Baking on freezing sourdough bread super helpful, especially when prepping ahead for the week.
Storage, Freezing & Reheating Protein Sourdough Bagels
Protein sourdough bagels store incredibly well—making them perfect for weekly meal prep or snack stashes. Once fully cooled, I keep mine in an airtight container at room temperature for 1–2 days. For longer storage, I transfer them to the fridge, where they stay fresh and chewy for up to 5 days.
To freeze, I slice the bagels in half, wrap each piece individually in parchment paper, then seal everything in a reusable silicone bag. When I want one, I just pull it out and toss it straight into the toaster. No need to thaw first—protein sourdough bagels bounce back with that signature tang and chew, even after freezing.
And pro tip? If I’m planning to load one up with smashed avocado, almond butter, or a fried egg, I’ll reheat it in the oven at 350°F for about 6–8 minutes instead of the toaster. It crisps the outside and warms the center without drying it out. That perfect combo of high-protein energy and sourdough magic makes these bagels one of my go-tos.
For more sourdough storage ideas, check out my guide on Best Sourdough Inclusions—it’s packed with real-world tips on keeping sourdough-based bakes tasting their best.
FAQ: Protein Sourdough Bagels, Answered
Can I use whey protein in sourdough bagels?
Absolutely. Whey protein works beautifully in protein sourdough bagels—just be sure it’s unflavored or vanilla to keep the flavor balanced. If your whey clumps easily, sift it first before mixing. I’ve also tried blends with pea protein and collagen, and while the texture varies a bit, they still deliver that hearty, satisfying bite.
How do I make my sourdough bagels chewy?
The key to chewy protein sourdough bagels is a combo of high-protein flour, a proper ferment, and a hot bake. Using Greek yogurt and egg whites boosts the structure, while an overnight rise deepens the flavor. Don’t skip the stretch and folds—that’s what builds that ideal bagel chew.
What toppings go best with protein sourdough bagels?
Toppings are where things get fun! I love adding everything bagel seasoning, flaky sea salt, or sesame seeds before baking. Once toasted, I’ll spread on cream cheese, almond butter, or even a scoop of leftover cottage cheese chocolate mousse for a sweet-savory twist (yes, really—it’s killer).
Are these good for post-workout fuel?
Oh, 100%. I keep a batch of these protein sourdough bagels on hand just for that reason. They’re dense with nutrition—slow-digesting sourdough carbs + fast-absorbing protein = ideal recovery. Pair with a hard-boiled egg or cottage cheese for a full-on recovery meal.
More Sourdough Power Moves: Recipes You’ll Come Back To
If these protein sourdough bagels have you hooked, wait until you dig into a few of my other go-to bakes from the High Protein Sourdough Recipes for Healthy Energy collection. These recipes blend the slow-fermented benefits of sourdough with protein-rich ingredients to power you through busy mornings, long workouts, or snack attacks that sneak up mid-afternoon.
My High Protein Sourdough Muffins are a total favorite—each bite is fluffy, protein-packed, and fridge-friendly for up to a week. I always bake extra and stash them for busy weekdays.
Need something freezable and fast? Protein Sourdough Pancakes are my secret weapon. I reheat a stack in seconds and feel full for hours thanks to the balanced carbs and protein combo.
And when my sweet tooth kicks in? Sourdough Protein Bars are the answer. Almond butter, dark chocolate, and that signature sourdough tang make them taste like dessert—without the crash.
Final Thoughts: Why I Keep Coming Back to Protein Sourdough Bagels
These protein sourdough bagels aren’t just another trendy bake—they’re the kind of thing I rely on all week long. They’re packed with real, nourishing ingredients, hold up to anything from a smear of cream cheese to a full breakfast sandwich, and still deliver that fermented flavor I crave.
Once you’ve made a batch (or three), you’ll see how versatile they are. I love them toasted, topped with eggs, or even just slathered with almond butter. And thanks to the combo of sourdough starter, protein powder, and Greek yogurt, they’re way more satisfying than your average bagel.
If you’re ready to make sourdough work harder for your health goals without giving up flavor, protein sourdough bagels are your next go-to bake.
