Which Bagel Has the Most Protein? The Top Brands and DIY Options

December 19, 2025 •

4 min read

According to recent food research, some high-protein bagels now offer over 20 grams of protein per serving, rivaling the content of a standard protein shake. Understanding which bagel has the most protein can be a game-changer for those seeking to maximize their breakfast's nutritional impact without sacrificing taste or convenience. This article breaks down the options, from store-bought varieties to homemade alternatives.

Quick Summary

This article explores the bagels with the highest protein content, comparing traditional and high-protein varieties. It details leading brands, homemade options, and best toppings for a protein-packed meal.

Key Points

Leading brands like Thomas' and Western Bagel: High-protein bagels from brands like Thomas' and Western Bagel offer 19-20+ grams of protein per serving.
Homemade Greek yogurt bagels: Using Greek yogurt and self-rising flour is a popular and effective way to make high-protein bagels at home.
Traditional bagels are lower in protein: A conventional plain or whole wheat bagel provides significantly less protein, typically 9-12 grams.
Look for pea or soy protein: Branded high-protein bagels often use concentrated pea or soy protein isolates to achieve their high protein counts.
Add high-protein toppings: Eggs, smoked salmon, Greek yogurt, and cottage cheese can dramatically increase the overall protein content of your meal.
P28 offers one of the highest: The P28 brand is notable for its bagels that pack up to 28 grams of protein per bagel.

The Protein Power of a Bagel

While traditionally known for their high carbohydrate count, bagels have evolved to meet the demands of health-conscious consumers. For years, athletes and fitness enthusiasts have sought ways to integrate this satisfying breakfast staple into their high-protein diets. Food manufacturers have responded by developing specially formulated bagels that significantly boost protein content, often using plant-based blends like pea or soy protein isolates. This innovation has made bagels a more viable option for muscle repair and satiety.

Leading High-Protein Bagel Brands

For those looking for a grab-and-go option, several brands have stepped up to provide bagels with a substantial protein boost. These products are engineered to deliver a concentrated dose of protein while retaining a texture and flavor similar to their traditional counterparts.

Here are some of the most prominent high-protein bagel options:

Thomas' High Protein Bagels: Offers 20 grams of protein per bagel, utilizing a proprietary blend of plant-based proteins. They are available in classic Plain and Everything flavors.
Western Bagel Perfect 10+ Bagels: Known as "muscle bagels," these come in Healthy Grain and Everything varieties, providing 19-20 grams of protein. They are also soy-free and vegan-friendly.
P28 High Protein Bagels: A long-standing player in the high-protein bread market, P28's bagels deliver a powerful 28 grams of protein per serving.

These specialized bagels are a far cry from the 9-11 grams of protein found in an average conventional bagel, offering a simple way to elevate your morning fuel.

Comparing Protein Across Bagel Types

To put the protein numbers into perspective, it's helpful to compare the nutritional profiles of different bagel varieties. This table highlights the significant difference between a standard bagel and its high-protein alternatives. Note that nutritional information can vary by brand and size, so these are representative values based on market data.


Bagel Type	Protein per Bagel	Carbohydrates per Bagel	Primary Protein Source
Traditional Plain	~9-11 grams	~55-60 grams	Refined Wheat Flour
Whole Wheat	~10-12 grams	~50-55 grams	Whole Wheat Flour
Thomas' High Protein	~20 grams	Varies	Plant-Based Blend
Western Bagel Perfect 10+	~19-20 grams	~19 grams	Pea Protein
P28 High Protein	~28 grams	~25 grams	Soy, Wheat, Whey

The table clearly illustrates that purpose-built high-protein bagels offer a significant advantage, delivering twice or even three times the protein of a traditional bagel with a comparable or sometimes lower carbohydrate count.

Boosting Your Bagel's Protein at Home

If branded high-protein bagels aren't accessible or you prefer a homemade touch, you can still craft a high-protein bagel at home. The most popular method involves a simple two-ingredient recipe using Greek yogurt and self-rising flour, which dramatically increases the protein content.

The DIY Greek Yogurt Bagel Method

Combine Ingredients: Mix equal parts high-protein self-rising flour (or regular flour with added baking powder) and Greek yogurt to form a dough.
Knead and Shape: Knead the dough gently before dividing it into equal portions and shaping it into the classic bagel ring.
Toppings and Bake: Brush with an egg wash and add your favorite protein-boosting toppings before baking until golden brown.

Adding a scoop of unflavored protein powder to the dough mixture can further amplify the protein count, with some recipes reaching over 30 grams per bagel. For savory bagels, consider stirring in feta or cottage cheese into the dough as well.

Protein-Packed Topping Ideas

Beyond the base bagel, your choice of toppings can turn a moderate-protein meal into a powerhouse. Pairing your bagel with the right additions is crucial for a balanced, muscle-repairing meal.

Smoked Salmon: Rich in protein and healthy omega-3 fatty acids, smoked salmon on a bagel with low-fat cream cheese is a classic combination.
Greek Yogurt or Cottage Cheese Spread: Swap traditional cream cheese for Greek yogurt or cottage cheese for a significant protein boost. Add herbs like chives for extra flavor.
Lean Meats: Pile on grilled turkey breast or lean deli ham for a satisfying, protein-heavy sandwich.
Eggs: Scrambled, fried, or hard-boiled eggs are a time-honored way to pack protein onto any breakfast.
Nut Butter: For a sweeter option, choose a high-protein nut butter, but be mindful of portion sizes due to higher fat and calorie content.

Conclusion: Selecting Your Best Protein Bagel

For the highest possible protein content in a ready-to-eat format, specialized brands like Thomas' and Western Bagel's Perfect 10+ offer impressive 19-20 gram servings, making them ideal for a convenient, high-protein breakfast. These products have been formulated specifically for those with high protein needs and offer a significant nutritional advantage over traditional bagels. For those who enjoy baking, the Greek yogurt method provides a simple, customizable way to create a protein-packed bagel from scratch. Regardless of your choice, pairing your bagel with additional protein-rich toppings like eggs, cottage cheese, or smoked salmon is key to creating a balanced and satisfying meal that effectively supports muscle growth and keeps you feeling full longer.

For more information on the Perfect 10+ Bagel, you can visit Western Bagel's website.

Frequently Asked Questions

Among traditional types, a whole wheat bagel generally has slightly more protein than a plain bagel, but the difference is minimal, with both typically containing around 10-12 grams.

Traditional bagels are not considered a high-protein food, providing only a moderate amount (9-11g) compared to their high carbohydrate content. However, specially formulated high-protein bagels are an excellent source.

Food manufacturers typically enrich high-protein bagels with concentrated sources like pea protein isolate, soy protein isolate, or other plant-based protein blends to boost the final protein count.

Yes, you can easily make high-protein bagels at home using a two-ingredient method with Greek yogurt and self-rising flour. Adding unflavored protein powder to the dough can further increase the protein.

Yes, when paired with resistance training, the combination of complex carbohydrates and protein in high-protein bagels can help replenish energy stores and support muscle repair and growth.

Excellent high-protein toppings include eggs, smoked salmon, cottage cheese, Greek yogurt spread, and lean meats like turkey.

An average medium-sized, plain bagel contains around 9 to 11 grams of protein. This is substantially less than the 19-28 grams found in commercial high-protein versions.