What is the healthiest spread to put on a bagel?

January 3, 2026 •

3 min read

While traditional cream cheese is a bagel staple, a typical serving can be surprisingly high in saturated fat and calories. Finding what is the healthiest spread to put on a bagel is about seeking nutrient-dense alternatives that provide sustained energy through protein, fiber, and healthy fats.

Quick Summary

Compare nutritious bagel toppings like hummus, avocado, and Greek yogurt for a satisfying, protein-packed breakfast. Learn which options offer fiber and healthy fats for sustained energy.

Key Points

Nut Butters: Offer high protein and healthy fats, ideal for sustained energy.
Avocado: Rich in heart-healthy monounsaturated fats and fiber for a satisfying spread.
Hummus: A great plant-based option providing fiber and protein with a savory flavor.
Greek Yogurt Cream Cheese: A homemade, high-protein alternative to traditional cream cheese that's low in fat.
Cottage Cheese: High in protein and lower in fat than many creamy spreads, offering a versatile base.
Tofu Cream Cheese: Provides a low-calorie, dairy-free alternative for those with dietary restrictions.
Choose a Whole Grain Base: For added fiber, always pair your healthy spread with a whole grain bagel.

Bagels are a popular breakfast choice, but their nutritional value heavily depends on the spread. Moving beyond calorie-dense butter or high-fat cream cheese to more nutritious options can transform a simple breakfast into a healthy, satisfying meal. This guide explores several alternatives, detailing their benefits and comparing their nutritional profiles.

Comparing Healthy Bagel Spreads

Making a healthier choice starts with understanding what's in your schmear. Here's a look at some of the most popular nutritious alternatives and how they stack up.


Spread	Approx. Calories (per 2 tbsp)	Approx. Protein (g)	Healthy Fats	Fiber	Key Benefit
Nut Butter	190-200	7-8	Yes	Some	High in protein and healthy fats
Avocado	60-70	1	Yes	Yes	Rich in heart-healthy fats and fiber
Hummus	50-60	2-3	Some	Yes	High in fiber, vegan-friendly
Greek Yogurt Cream Cheese	40-50	8-10	Low	No	Protein-packed, low-fat alternative
Cottage Cheese	40-50	8-10	Low	No	High protein, lower fat content
Tofu Cream Cheese	~60	1	Low	No	Low-calorie, dairy-free alternative

Nut Butters: A Protein Powerhouse

Natural peanut, almond, or cashew butter provides a significant dose of protein and healthy fats, which are crucial for feeling full and energized. This is an excellent choice for a filling breakfast. When choosing a nut butter, opt for natural versions with minimal added sugar and salt. Pairing it with sliced bananas or apples adds fiber and vitamins, creating a well-rounded meal.

Avocado: The Heart-Healthy Choice

Avocado is a superstar spread, packed with heart-healthy monounsaturated fats and dietary fiber. A simple mash of avocado with a squeeze of lemon juice, salt, and pepper offers a creamy texture without the added saturated fat of traditional spreads. Top it with everything bagel seasoning, chili flakes, or sliced tomatoes for extra flavor and nutrients.

Hummus: The Fiber-Filled Alternative

Made from chickpeas, hummus is a fantastic plant-based spread that is lower in calories and higher in fiber than many traditional choices. It provides a savory flavor that pairs well with fresh vegetables like cucumbers, spinach, and shredded carrots. For an extra nutritional boost, sprinkle on some seeds like chia or flax.

Greek Yogurt Schmear: High-Protein Creaminess

For those who love the tang of cream cheese but want more protein, a Greek yogurt schmear is the answer. By straining Greek yogurt, you can create a thick, creamy consistency similar to cream cheese but with significantly more protein. Mix it with herbs like dill or chives for a savory spread or with berries and honey for a sweeter option.

Cottage Cheese: An Unexpected Protein Source

Cottage cheese may not be a traditional bagel topping, but it's a stellar choice for a protein boost. You can blend it to create a smooth, creamy spread that is lower in fat and calories than cream cheese while being exceptionally high in protein. Combine it with herbs and garlic for a savory spread or with fresh fruit and a drizzle of honey for a sweet one.

Tips for Making the Healthiest Choice

Choosing the right spread is just one part of a healthy bagel breakfast. Here are other factors to consider:

Choose the right bagel base: Opt for whole grain or sprouted grain bagels over refined white flour versions for higher fiber content, which helps you feel fuller longer.
Control portion sizes: Bagels can be calorie-dense. Consider eating half a bagel or choosing smaller versions to manage calorie intake effectively.
Add extra toppings: Enhance any spread with fresh vegetables, fruit, or seeds to increase fiber, vitamins, and minerals. Fresh cucumber, tomato, and microgreens are excellent savory additions.
Try DIY spreads: Making your own spreads, like this easy Basic Nut Butter Recipe, gives you control over the ingredients and can help avoid unnecessary additives.

Conclusion

While the definition of "healthiest" can vary based on individual dietary needs, the best spreads for bagels are those that add nutritional value rather than just empty calories. Avocado offers heart-healthy fats, hummus provides fiber, and Greek yogurt or cottage cheese boosts protein. The ultimate choice depends on your personal taste and health goals, but moving away from traditional high-fat spreads is a simple step toward a more nutritious breakfast. Pair your selection with a whole-grain bagel for a truly beneficial and delicious start to your day.

Frequently Asked Questions

While it is a classic choice, traditional cream cheese is high in saturated fat and calories, especially in typical bagel shop portion sizes, making it a less healthy option compared to many alternatives.

Excellent dairy-free options include mashed avocado, hummus, and nut butters. Vegan tofu-based cream cheese is also a flavorful and low-calorie alternative.

For a protein boost, choose spreads like cottage cheese, Greek yogurt cream cheese, nut butters, or hummus. You can also add protein-rich toppings like smoked salmon, egg salad, or seeds.

Mashed avocado is a top choice for heart health due to its high content of heart-healthy monounsaturated fats and omega-3 fatty acids. Pairing it with seeds can further increase its benefits.

Yes, many healthy spreads are simple to make at home. You can create Greek yogurt cream cheese by straining yogurt or blend ingredients for custom nut butters or hummus, allowing you to control ingredients and avoid additives.

Natural peanut butter is a healthy choice, offering a great source of protein and fats that help keep you feeling full. It's important to choose versions without excessive added sugars and salts.

Options like hummus, tofu cream cheese, and spreads based on Greek yogurt or cottage cheese tend to be lower in calories than traditional cream cheese or butter while still providing nutritional value.

The healthiest bagel spread depends on your dietary needs, but popular options include high-protein spreads like Greek yogurt and cottage cheese, fiber-rich hummus, or avocado, which provides healthy fats.