Low Calorie Bagels

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5 from 338 votes
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These low calorie bagels have just 80 calories EACH and look, taste, and feel like real bagels! Made with just 3 ingredients, there is NO yeast or frying needed!

low calorie bagels

Bagels are one of my staple breakfast foods. Throughout the years, I’ve been on various diets, and they have always remained a part of my daily food intake. From keto bagels to no yeast bagels, I feel like quite the expert by now.

Over the past few months, I’ve been on contest prep for a fitness combination, which requires me to follow a lower calorie diet. As someone who refuses to cut out the foods I love, I’ve simply made lower calorie versions of my favorite things. This new diet includes cookies, ice cream, candy, and yes, even bagels!

Why this low calorie bagels recipe will be a weekly staple in your household too-

  • 3 Ingredients and NO yeast. Just yogurt, self rising flour and salt. No yeast, resting time, or boiling needed.
  • Easy to customize. Sesame seeds, garlic flakes, onion powder…the possibilities are endless!
  • Baked, not fried. No boiling or frying is needed, as these bagels are baked!
  • Less than 80 calories. This recipe makes 8 generous sized bagels, and each one has just 79 calories!

What I love about this recipe is that even though they are low in calories, they taste just like any good bagel and have the perfect texture- Chewy and soft in the middle with a firm and golden brown crumb.

Perfect with some low calorie cream cheese or a generous slathering of low calorie peanut butter, you can enjoy bagels while keeping the calories in check!

How do you make low calorie bagels?

The Ingredients.

  • Non-fat yogurt– Greek non-fat yogurt contains just 80 calories in an entire cup and 13 grams of protein. You can use another plain yogurt, but the calories will be higher. 
  • Self rising flour- A combination of all purpose flour, baking powder, and salt. Skip the pre-packaged kind and simply make your own.
  • Salt– Just a pinch, to add some flavor. 
  • Toppings– Sesame seeds, everything but the bagel seasonings, etc. 
  • Butter– Optional, but brushing melted butter onto the tops of the bagels helps the toppings stick to them. 

The Instructions.

Start by mixing the yogurt, self rising flour and salt until a thick dough remains. Transfer the dough onto a floured surface and gently knead until smooth. 

Next, divide the dough into eight small or four large portions. Roll the portions of dough into a thin, hot dog shape and connect the ends to form a bagel. 

Now, place the bagels onto a lined baking sheet. Using a pastry brush, brush the melted butter over the tops of each bagel. Sprinkle the toppings of choice and bake them for 15-20 minutes, or until golden brown. Remove the bagels from the oven and let them cool slightly, before slicing, toasting, and enjoying! 

how to make low calorie bagels

Tips to make the best recipe

  • If you find the dough to be too thick, add extra yogurt. If the dough is too wet, add extra flour.
  • Lightly flour your hands before working with the dough. It prevents it sticking to your fingers and helps smooth it out. 
  • Bake the bagels on the middle rack of the oven to prevent the toppings from burning. 

Dietary and flavor variations

  • Make them vegan. Use plant based plain yogurt or coconut yogurt. 
  • Make them gluten free. Use a gluten free self rising flour blend, like Dove Farms. 
  • Sweeten them up. Add some cinnamon, brown sugar substitute, and/or a powdered sugar substitute
  • Add dried fruit. Blueberries, raisins, and currants are fantastic mix-in ideas.

Storing, freezing, and serving instructions

  • To store: Leftovers can be stored in the refrigerator, covered, for up to one week.
  • To freeze: Place bagels in a ziplock bag and store them in the freezer for up to 6 months. 
  • Serving: Slice bagels in half and toast them before adding cream cheese or your favorite spreads/fillings.
low cal bagels

More low calorie breakfast recipes to try

Frequently Asked Questions

What is the lowest calorie bagel?

These homemade bagels are easily one of the lowest calorie bagels on the market. The full sized bagels clock in at around 100 calories each, and the smaller ones are around 60 calories each.

How many calories are in a single bagel?

Traditional bagels average around 275 calories each, with very little fiber or protein. Flavored and filled bagels can contain up to 600 calories per serving.

Are bagels less healthy than bread?

Bagels are traditionally more calorie dense than bread and are considerably less satisfying.

low calorie bagel recipe

Low Calorie Bagels

5 from 338 votes
These low calorie bagels are chewy and soft in the middle and have a golden and tender crumb! 3 Ingredients, NO yeast, and less than 80 calories each!
Servings: 8 bagels
Prep: 5 minutes
Cook: 15 minutes
Total: 20 minutes

Video

Ingredients  

  • 1 cup Non fat Greek Yogurt
  • 1 cup self rising flour
  • 1/4 teaspoon salt
  • 1 tablespoon light butter optional
  • 2 tablespoons sesame seeds * See notes

Instructions 

  • Preheat the oven to 180C/350F. Line a large baking sheet with parchment paper and set aside.
  • In a large mixing bowl, add the flour, non-fat yogurt, and salt, and mix until a thick dough remains. Using your hands, gently shape into a smooth ball.
  • Lightly flour a kitchen surface. Transfer the ball of dough on top of it. Divide the dough into 8 large or 12 small portions. Using your hands, roll out the dough into a hot dog shape then connect the sides to form bagels. Place them on the lined baking sheet.
  • Brush the tops of each bagel with the melted light butter. Sprinkle with sesame seeds and/or your favorite bagel toppings.
  • Bake the bagels for 15-20 minutes, until golden brown on top. Remove the bagels from the oven and let them cool completely, before slicing in half and serving.

Notes

* I used dairy free butter, but you can use almond milk, egg white, or even cooking spray. 
TO STORE: Leftovers can be stored in the refrigerator, covered, for up to one week.
TO FREEZE: Place bagels in a ziplock bag and store them in the freezer for up to 6 months. 
 

Nutrition

Serving: 1bagelCalories: 79kcalCarbohydrates: 15gProtein: 4gFat: 1gSodium: 81mgPotassium: 41mgFiber: 1gVitamin A: 1IUCalcium: 3mgIron: 1mgNET CARBS: 14g
Course: Breakfast
Cuisine: American
Author: Arman Liew
Tried this recipe?Give us a shout at @thebigmansworld or tag #thebigmansworld!

Arman Liew

I’m a two time cookbook author, photographer, and writer, and passionate about creating easy and healthier recipes. I believe you don’t need to be experienced in the kitchen to make good food using simple ingredients that most importantly, taste delicious.

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    1. 5 stars
      I never bake things especially not bread and this seemed too good to be true low calorie and quick and easy but ALAS they came out literally perfect I can’t believe it!! I put rock salt and garlic on the top and omg so amazing

  1. 5 stars
    I never made bagels before. When you write self raising flour, can I use regular one and put baking powder?

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