Low Calorie Bagels


5 from 333 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 333 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



  • 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


  • 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.


* 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. 


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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Recipe Rating


  1. 5 stars
    made these many times. They are so so good. Thank you Armin for this. Nice to have some bread type that is not just bread. Goes lovely with a salad.

  2. 5 stars
    The bagels are amazing! I made everything and I also made a blueberry bagel with frozen blueberries! They are a some you can’t even tell they were made with 3 ingredients, they are so good! My only gripe is that the dough gets very wet with the Greek yogurt so I would either use less Greek yogurt or more flour your choice, they are small bagels but you could always make more dough, I had my gallbladder removed and I really wanted a bagel but all the of bagels you find are high in Fat, so I would highly recommend these to anyone!! And they do not brown like the pictures but they are still soft and crunchy at the same time

  3. Is there a vegan yogurt brand that would work in this recipe? Or is there another substitute that would work that is vegan?

  4. 5 stars
    Super easy to make and nice and chewy. When I made them, they came out a bit dense and a little bitter (I’m guessing from the Greek yogurt). Is there anything I can do to make them fluffier and maybe a little sweeter/less tart?

  5. 5 stars
    I must say im more than happy ! They are soo easy and also cheap to make! They taste so good and they are soo fluffy ! They fit my low calorie diet :)) as a 15y.o with no skills this was fun and easy, i enjoyed them, as Well my brother. Thank you! Now i need to try more of your recipes !

    1. 5 stars
      AMAZING !! I was sure it couldn’t be as good as you said. I was wrong!! So good!!! Thank you SO much. These will be added to the rotation for sure.
      Thanks again

  6. 5 stars
    So yummy, soft and chewy. They’re not the size of a regular bagel (I thought they would be) and if you’re using a salty topping (I used everything bagel seasoning) I would omit some salt from the recipe unless you like it salty. Awesome recipe tho, so easy and quick !!

  7. 5 stars
    This recipe was really good! I had to scale down my yoghurt because it’s really drippy so it makes this type of dough too sticky if I put the full amount. My only grief is that it never gets a nice browning on top it stays sheet white even though I put olive Oil on top. Fsr the bottoms browns though they were fully cooked So I don’t understand the problem any suggestions?