If you already include high-protein foods in your diet but still aren’t hitting your protein goals, it can be helpful to start your day with a high-protein bagel, which can pack up to 20 grams per serving.
What exactly is a protein bagel?
“To increase protein content, manufacturers typically add a concentrated protein source such as whey, soy, milk protein isolate, pea protein, or fava bean protein, and some brands also include naturally protein-rich ingredients such as seeds—sunflower, flax, pumpkin—or a combination of the two,” says Meghan Ormsby, MS, RDN, a Seattle-based nutritionist.
She added: “All sources of protein can be suitable. The main recommendation I give to consumers is to check the ingredient list for allergens that may be associated with them.”
Some ingredients in protein bars and bagels can be hard to tolerate for people with digestive problems, Ormsby said.
That said, these four high-protein meals are excellent choices, according to two nutritionists.
1. Dave’s Epic Everything Bagels
Image courtesy of Zack Angelin for Better Health; Dave’s killer dinner
- Protein: 13 grams
- Fiber: 6 grams
It’s topped with flax, chia, quinoa, poppy and sunflower seeds.
“I like to see at least some protein coming from whole food sources like seeds, which also provide beneficial unsaturated fats and fiber,” Ormsby said.
Although seeds are a good nutritional supplement, they are not necessary. “Bread is usually eaten in the context of a varied diet, so it doesn’t need to provide everything,” Ormsby said.
2. Sola Beagle
Image courtesy of Zack Angelin for Better Health; Sola
- Protein: 14 grams
- Fiber: 29 grams
Sola makes several types of bagels, each of which can help you get your protein intake without sacrificing good nutrition. Flavors include blueberry, cinnamon-raisin, plain, and everything bagel.
“Sola bagels have 14 to 15 grams of complete protein per bagel with no added sugar in a variety of flavors,” says Lauren Maniker, MS, RDN, LD, a Charleston-based dietitian and author. Boosting male fertilityvery well said.
“Sola provides all the essential amino acids for optimal protein absorption and muscle support,” she added.
3. Thomas’ High Protein Bagels
Image courtesy of Zack Angelin for Better Health; Thomas
- Protein: 21 grams
- Fiber: 3 grams
Ormsby said he 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, it’s a lot more than that [other] A high-protein meal, so if someone really needs a high-protein product to help meet their protein needs, it’s a solid choice,” she said.
4. Hero Classic Plain Bagel
- Protein: 19 grams
- Fiber: 21 grams
Hero Bagels have zero grams of sugar. Bagel options with zero grams of sugar can help you avoid post-meal blood sugar spikes, Maniker said.
How to Choose the Best Protein Bagel for You
Which option works best for you may simply come down to what you like best.
“Taste and texture are very individual,” Ormsby said. “Normally, a product labeled as having most of the currently popular ‘good stuff’ and little or no ‘bad stuff’ costs a lot and tastes like cardboard.”
Your best bet may be to try different varieties until you find one you’re really excited to eat, she added.
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