Protein Bagels: What You Need to Know

Protein bagels are showing up in grocery stores and social media. They are sold as a smarter choice for people who want more protein in their diet. But are they really that different from a regular bagel?

Here is what you should know before you add them to your cart.

What Is a Protein Bagel?

A protein bagel is a bagel made with added protein. The extra protein can come from things like Greek yogurt, cottage cheese, egg whites, protein powder or plant-based blends. Some brands use pea, rice or fava bean protein.

A regular bagel has about 8 to 11 grams of protein. A protein bagel can have around 15 to 21 grams. That sounds like a big jump but it may not be as large as you think once you look at the full picture.

Why Does Protein Matter?

Protein plays a key role in how your body works. It helps build and repair muscle. It helps you feel full after a meal. And it plays a part in keeping your blood sugar steady. This is helpful for people who are managing diabetes or prediabetes.

Many people do not get enough protein at breakfast. Getting enough protein throughout the day is important for energy, recovery and overall health. A protein bagel may help fill that gap, especially if you pair it with other healthy foods like eggs, nut butter or veggies.

Things to Keep in Mind

Protein bagels can be a decent option, but they are not a magic fix. If you are working toward a weight loss goal, a protein bagel alone is not enough.

Here are a few things to keep in mind:

• They are still high in carbs. Most protein bagels have around 35 to 45 grams of carbs. That is less than a regular bagel but still a lot.
• Check the label. Some brands add a long list of fillers and sodium to boost the protein count. This is worth watching if you are focused on your heart health. Look for short ingredient lists with items you can pronounce. Just because something looks and sounds healthy, doesn't mean that it is healthy.
• Pair them wisely. A protein bagel on its own is not a balanced meal. Add a source of healthy fat and some veggies to round it out.
• You can also enhance a regular bagel. Topping a whole-grain bagel with eggs, turkey or avocado can give you just as much protein without the added cost.

The Bottom Line

You do not need a protein bagel to hit your protein goals. But if you enjoy them and they fit your budget, they can sometimes be a reasonable part of a balanced diet. The key is to read the label, watch the portion size and think about what you are putting on top.

If you have questions about your diet or want help building a nutrition plan, talk with your Baptist Health primary care provider. If you don't have one, you can find a provider using our provider directory.