Introduction
Ditch the traditional, time-consuming yeast recipe and welcome the High Protein Pumpkin Bagel—a seasonal delight that’s ready in under an hour! These bagels utilize the famous ‘two-ingredient dough’ method (Greek yogurt and self-rising flour), elevated with creamy pumpkin puree and warm spices. Not only do they deliver that satisfying chew we crave in a bagel, but they also pack a substantial protein punch, making them an excellent choice for a fueling breakfast or post-workout snack. They capture the essence of autumn in a healthier, easier-to-make package.
Ingredients
- 1 ½ cups (180g) Self-Rising Flour (plus extra for dusting)
- ¾ cup (180g) Plain Greek Yogurt (0% or 2% fat recommended)
- ½ cup (120g) Pure Pumpkin Puree (not pumpkin pie filling)
- 1 teaspoon Pumpkin Pie Spice
- ¼ teaspoon Salt
- 1 tablespoon Maple Syrup or Honey (optional, for sweetness)
- 1 large Egg White (for egg wash)
- Toppings: Everything Bagel Seasoning, or Cinnamon Sugar mix
Step-by-step Preparation
Preheat and Prep: Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper. In a large bowl, whisk together the self-rising flour, pumpkin pie spice, and salt.
Tip: If you don’t have self-rising flour, substitute with 1 ½ cups standard all-purpose flour mixed with 2 teaspoons baking powder and ½ teaspoon salt.
Form the Dough: Add the Greek yogurt, pumpkin puree, and maple syrup (if using) to the dry ingredients. Use a spatula to mix until a shaggy dough forms. Turn the dough out onto a lightly floured surface.
Knead and Divide: Knead the dough gently for 3 to 5 minutes until it forms a smooth, slightly tacky ball. Be careful not to over-knead, as this can make the bagels tough. Divide the dough into 4 or 6 equal pieces, depending on your desired bagel size.
Shape the Bagels: Roll each piece into a thick rope (about 6 inches long). Join the ends of the rope together and pinch firmly to seal the seam, forming a ring. Alternatively, roll the dough into a ball and use your finger to poke a hole in the center, stretching it gently.
Wash and Top: Whisk the egg white in a small bowl. Brush the tops and sides of each bagel with the egg wash. Immediately sprinkle generously with your chosen topping (cinnamon sugar works beautifully with the pumpkin flavor).
Bake: Bake the bagels for 20–25 minutes. They are done when they are golden brown on the outside and sound hollow when tapped. Let them cool slightly on the pan before slicing and serving.
Nutritional Information
These High Protein Pumpkin Bagels are a fantastic alternative to traditional white flour bagels. Using Greek yogurt dramatically increases the protein content (approximately 10–12g of protein per bagel, depending on size and yogurt fat content) while reducing overall fat and carbohydrates. Pumpkin adds beneficial Vitamin A and fiber, aiding digestion and promoting satiety. They average around 180–220 calories per serving (based on 6 bagels per batch).
Storage
Allow the bagels to cool completely before storing. They can be kept in an airtight container at room temperature for up to 2 days, or refrigerated for up to 5 days. For longer storage, slice the bagels, wrap them tightly in plastic wrap or foil, and place them in a freezer bag. They will keep well in the freezer for up to 3 months. To reheat, toast them directly from the freezer or warm them briefly in the microwave.
Conclusion
These pumpkin bagels are incredibly versatile. While delicious on their own, they pair perfectly with a spiced cream cheese spread (try mixing cream cheese with a dash of honey and extra pumpkin spice) or simply a smear of butter. For a savory twist, use them as the base for a turkey and cranberry sandwich. Enjoy the satisfying texture and guilt-free goodness of this high-protein autumn treat!