The 4 Healthiest High-Protein Bagels to Try, According to Dietitians

If you’re already incorporating high-protein foods into your diet but still not hitting your protein goals, it may be helpful to start your day with a high-protein bagel, which can pack in up to 20 grams per serving.

What Exactly Is a Protein Bagel?

“To increase protein content, manufacturers usually add concentrated protein sources such as whey, soy, milk protein isolate, pea protein, or fava bean protein, and some brands also incorporate naturally protein-containing ingredients like seeds—sunflower, flax, pumpkin—or a combination of both.” Meaghan Ormsby, MS, RDN, a Seattle-based dietitian, told Verywell.

“All of these protein sources can be appropriate. The main recommendation I give consumers is to check the ingredient list for allergens that may be relevant to them,” she added.

Some ingredients in protein breads and bagels can be hard for people with digestive issues to tolerate, said Ormsby.

That said, these four high-protein breads are top choices, according to two dietitians.

1. Dave’s Epic Everything Bagels

• Protein: 13 grams
• Fiber: 6 grams

These are topped with flax, chia, quinoa, poppy, and sunflower seeds.

“I like to see at least some of the protein coming from whole food sources like seeds, which also provide beneficial unsaturated fats and fiber,” Ormsby said.

Though seeds are nice nutritional addition, it’s not a must. “Bread is typically eaten within the context of a varied diet, so it doesn’t have to provide everything,” Ormsby said.

2. Sola Bagels

• Protein: 14 grams
• Fiber: 29 grams

Sola makes multiple types of bagels, any of which can help you up your protein intake without sacrificing good nutrition. Flavors include blueberry, cinnamon-raisin, plain, and everything bagels.

“Sola bagels have 14 to 15 grams of complete protein per bagel with no added sugar in various flavors,” Lauren Manaker, MS, RDN, LD, a Charleston-based dietitian and author of Fueling Male Fertility, told Verywell.

“Sola delivers all essential amino acids for optimal protein absorption and muscle support,” she added.

3. Thomas High Protein Bagels

• Protein: 21 grams
• Fiber: 3 grams

Ormsby said she likes the taste of these bagels and that, as far as protein content goes, they pack a powerful punch.

“At 21 grams of protein per bagel, this is a lot more than [other] high-protein breads, so if someone is truly in need of higher protein products to help meet their protein needs, these are a solid choice,” she said.

4. Hero Classic Plain Bagel

• Protein: 19 grams
• Fiber: 21 grams

The Hero bagel contains zero grams of sugar. Bagel options with zero grams of sugar can help you avoid a blood sugar spike after eating, Manaker said.

How to Pick the Best Protein Bagel for You

Which option works best for you may simply come down to which you like the most.

“Taste and texture are highly individual,” Ormsby said. “Normally, a product that has a label bragging about having a lot of the currently popular ‘good stuff’ and little or none of the ‘bad stuff’ costs a lot and tastes like cardboard.”

Your best bet may be to try different varieties until you find one you’re actually excited to eat, she added.