Healthy Bagels

Protein & Fiber Packed Bagel

All purpose flour & greek yogurt bagels are very solid. I've made them for the past 4 years or so, but I always felt they could be improved upon.

After months of work and many iterations, here we are! A bagel that has almost 30g of protein, 5g of fiber, for a measly 330 calories.

These overnight cold fermented bagels have a crisp exterior, chewy bite, and soft interior that gets surprisingly close to a real bagel shop's taste & texture. 

The secret is balancing bread flour with vital wheat gluten, using casein instead of whey, kneading for ten minutes, and cold fermenting the dough overnight for better flavor and texture.

Ingredients

Dry Ingredients

• 70g bread flour
• 30g whole wheat flour
• 25g vital wheat gluten
• 5g oat fiber
• 10g vanilla casein protein powder
• 3g instant yeast
• 4g or ¾ tsp sugar 
• 5g or ½ tsp salt

Wet Ingredients

• 50g 0% Greek yogurt
• 30g liquid egg whites
• 60ml warm water
• 12g olive oil

Directions

1. Make the dough

In a medium bowl, whisk together:

• Bread flour
• Whole wheat flour
• Vital wheat gluten
• Oat fiber
• Casein protein
• Instant yeast
• Sugar
• Salt

Add the Greek yogurt, egg whites, warm water, and olive oil.

Using a stand mixer will 100% make this process easier. If you don't have one, just mentally prepare... Mix the ingredients until a shaggy dough forms. The dough should feel firm and slightly tacky, but not dry.

2. Knead

Transfer the dough to a lightly floured surface and knead for 8–10 minutes until smooth, elastic, and tight.

Because this dough is higher in protein and fiber, proper kneading is important for developing chew and structure.

3. Shape the bagels

Divide the dough into 2 equal portions.

Roll each portion out into a long, cylindrical, snake-like rope. Pinning one end of the dough between your thumb and palm, twist the dough around your hand, and connect the ends. You might find you need to press the ends together a bit more.

Place the shaped bagels onto a parchment lined tray.

4. Cold ferment

Cover the tray tightly with plastic wrap or place in an airtight container, and refrigerate overnight for 12–48 hours.

Before baking, the bagels should look slightly puffed with a smooth surface.

The next day, start by adding a water filled loaf tin to the oven and preheat to 500°F.

5. Boil

Bring a pot of water to a gentle boil.

Optional but highly recommended:

• Add 1 tsp honey or sugar to the water for better browning and crust development.

Boil each bagel for about:

• 30-45 seconds each side

Transfer back to the parchment lined tray.

6. Bake

Bake at 500°F for 16-18 minutes, or until deeply golden brown with a crisp crust. The loaf tin filled with water will mimic a steam oven.

You can leave the bagels on the parchment, but I would recommend adding them to a wire rack for a bit of airflow. Halfway in, you can remove the parchment paper.

Let cool for at least 10 minutes before slicing.

 

Nutrition (Per Bagel)

• Calories: 333
• Protein: 28g
• Carbs: 31g
• Fiber: 5g
• Fat: 8g