• Edin Sehovic

Everything But the Guilt Bagels (Less than 100kcal)

Updated: Jan 21


Remember to tag me in your bagel-making endeavors! @EvidenceNutrition on Instagram, Twitter, or TikTok


You want a bagel. Whether it's on the way to work, school, the gym, or just some random snack between zoom calls, bagels are something that is craved regularly. Why? maybe it's the soft interior, and the crunchy, toasted exterior. Maybe it's the convenience associated with the round grab-and-go snack? OR Maybe it's the salty toppings that draw us in. Whatever it is, bagels are usually plagued with this reputation of being calorically dense, and not in a good way. When my clients talk to me about some of their biggest insecurities with the way they eat, having the desire to eat bagels -- yes, this simple baked good -- seems to top the list for many on things they can't give up in their routine. The difference between a "life coach", an "online coach," or your local gym bro and a certified, educated nutrition professional (like me... *cough*) is that along with that education, and experience in the field we learn how to best reach your goals without promoting dietary habits that take you away from the things you love. Some of the goals we find ourselves chasing when trying to carve out lifestyle changes are lower-calorie and higher protein alternatives of our favorites! IF bagels are something you love, or if finding a new low-calorie (and maybe high protein) baked good to spread your happiness (Nutella) onto sounds like something you want, then this recipe is for you!


Ingredients

You read this right... there are only 4-5 ingredients, depending on what you want to top the bagel. That's it. 4-5 things 🤯. You're welcome 😉 !


Recipe Makes 4 Bagels

  • 1 cup greek yogurt (coconut yogurt works for my vegan friends)

  • 1 cup flour (Almond flour/ all-purpose both work) (3/4 cup if you're using coconut flour )

  • 1.5 tsp baking powder

  • 1/2 tsp salt

  • 1.5 tbsp egg whites w/ 1 tbsp water ( for egg wash)

  • Topping: Everything But the Bagel Seasoning (or sesame seeds/cheese/plain etc)

Instructions


  1. Preheat your oven to 375F

  2. In a large mixing bowl, combine flour, baking powder, salt

  3. Add 1 cup of yogurt and mix with a spatula/your hand until you have a sticky dough

  4. Dust a clean work surface with some more flour (i did it in a baking tray to help contain the mess -- Thank you, Amanda, for this life-changing hack)

  5. Knead your sticky dough on the dusted work surface until the dough is no longer sticky and is soft to touch.

  6. Split the dough into 4 even pieces and roll them into long ropes (similar in shape to a rolling pin)

  7. Form into bagel shape (circle... duh)

  8. Lightly brush your egg wash (eggwhite stirred together with water) onto as much of the bagel as possible.

  9. Top as desired (I use everything but the bagel seasoning) and bake for 24-26 minutes or until golden brown exterior

  10. Enjoy! 🤤





For Storage:



Wait until the bagels cool (to avoid unwanted moisture in package) and store in the fridge for increased shelf-life, either in a Ziploc bag or in a sealed Tupperware container (to keep other scents out of the bagel)




Special shout out to @themodernnonna on TikTok for the original recipe inspiration! I just had to make it a bit "healthier"/lower in calories.

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V7A 1V6, Canada

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Tel: 1-905-818-5466

BASC. Nutrition & Food

Sport Nutrition, IOC

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