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You can make low calorie bagels right in your own kitchen with a few simple swaps.
These homemade bagels cut a massive amount of calories compared to traditional bakery versions, and they still deliver that chewy, satisfying texture you crave.
If you’ve been searching for ways to make low calorie bagels that actually taste good, you’ve landed in the right place.
In this post, we’ll break down the best ingredients for low calorie bagels, walk you through the step-by-step process, and share tips to keep them fluffy, golden, and around 120–150 calories each.
Let’s get right into it.
Why You Should Make Low Calorie Bagels At Home
Making low calorie bagels at home gives you total control over every single ingredient.
Store-bought bagels often pack 300–400 calories each, mostly from refined white flour and added sugars.
When you make low calorie bagels yourself, you swap heavy dough for protein-rich alternatives.
You also avoid preservatives and unnecessary additives that sneak into commercial products.
Plus, homemade low calorie bagels are fresher, cheaper, and way more fun to customize.
1. The Magic of Greek Yogurt and Self-Rising Flour
The most popular method for low calorie bagels uses just two ingredients, plain non-fat Greek yogurt and self-rising flour.
This combination mimics gluten development without the extra fat and calories.
Greek yogurt adds protein, which helps these low calorie bagels stay filling for hours.
Self-rising flour includes baking powder and salt, so you don’t need to add anything else.
The result is a soft, slightly tangy dough that bakes into a decently chewy bagel.
2. Cauliflower for Extra Volume and Fewer Calories
Cauliflower is a game-changer when you’re learning how to make low calorie bagels.
Finely grated cauliflower can replace a portion of the flour, adding bulk without many calories.
You’ll need to squeeze out excess moisture from the cauliflower before mixing.
This veggie-packed version of low calorie bagels tastes milder than you’d think.
It’s a fantastic way to sneak in a serving of vegetables before you even eat breakfast.
3. Cottage Cheese Bagels for an Extra Protein Boost
Another killer technique for low calorie bagels involves blended cottage cheese.
Blend low-fat cottage cheese until smooth, then mix it with flour and a little baking powder.
Cottage cheese gives these low calorie bagels an ultra-soft crumb and a serious protein punch.
You can even use this dough for bagels, flatbreads, or pizza bases.
It’s versatile, delicious, and perfect for anyone tracking macros.
Step-by-Step Guide: How to Make Low Calorie Bagels
Now, let’s get into the actual process of making low calorie bagels from scratch.
You don’t need a stand mixer or any fancy equipment.
Just a bowl, a baking sheet, and your hands will do the trick.
Step 1 – Mix Your Dough
Start with one cup of self-rising flour and one cup of non-fat plain Greek yogurt.
Stir them together with a spatula until a shaggy dough forms.
Then, turn it out onto a lightly floured surface.
Knead the dough for about five minutes until it’s smooth and no longer sticky.
If you’re making the cauliflower version, combine 1 cup of squeezed cauliflower with 1 cup of flour and ¾ cup of yogurt.
The dough for low calorie bagels should hold together without cracking.
Step 2 – Shape the Bagels
Divide the dough into four equal pieces for medium-sized bagels.
Roll each piece into a ball, then poke your thumb through the center.
Gently stretch the hole to about the size of a quarter.
Remember that low calorie bagels will puff up as they bake, so make the holes wider than you’d think.
Place the shaped low calorie bagels on a baking sheet lined with parchment paper.
Step 3 – Boil Before You Bake
This is the secret to that classic bagel chewiness.
Bring a large pot of water to a gentle boil.
Drop one or two low calorie bagels in at a time, leaving space between them.
Boil for 30 seconds on each side, no longer than a minute total.
This step sets the crust and locks in moisture.
It makes your homemade low calorie bagels taste like they came from a deli.
Step 4 – Add Toppings and Bake
After boiling, brush the top of each bagel with a little egg white or milk.
Sprinkle on everything bagel seasoning, sesame seeds, or flaky salt.
Bake the low calorie bagels at 375°F (190°C) for 20–25 minutes.
They’re done when they’re deep golden brown and sound hollow when tapped.
Let them cool on a wire rack for at least 10 minutes before slicing.
How to Keep Low Calorie Bagels Tasty and Filling
The key to enjoying low calorie bagels is how you serve them.
Nobody wants a dry, sad bagel, so let’s make sure yours stay exciting.
1. Pair With Protein-Rich Spreads
Instead of full-fat cream cheese, use whipped cream cheese, low-fat cottage cheese, or Greek yogurt mixed with chives.
These spreads add creaminess and protein without blowing up the calorie count.
You can even mash avocado with a squeeze of lime for a healthy fat option.
The possibilities for low calorie bagels are endless.
2. Load Up on Veggies and Lean Protein
Turn your low calorie bagels into a full meal by stacking them with smoked turkey, cucumber slices, and sprouts.
Add a handful of spinach or arugula for extra crunch and nutrients.
This way, you’re building a balanced sandwich that keeps you full until lunch.
The bagel becomes the vessel, not the main calorie source.
3. Store and Reheat Properly
Low calorie bagels tend to dry out faster than regular ones because they have less fat.
Store them in an airtight container or a zip-top bag at room temperature for up to two days.
For longer storage, freeze them and pop one in the toaster straight from the freezer.
Toasting revives the crust and makes the inside soft again.
So you’ll always have a warm breakfast ready in minutes.
So, How Do You Make Low Calorie Bagels Worth It?
You make low calorie bagels worth it by focusing on flavor, texture, and smart toppings.
These homemade versions come in around 130–160 calories each, which is less than half a standard store-bought bagel.
They’re high in protein, free of refined junk, and incredibly satisfying.
You can whip up a batch in under 45 minutes, and the whole family will love them.
Whether you go the Greek yogurt route, the cauliflower route, or the cottage cheese route, the basic method is the same.
Boil, bake, and enjoy.
So next time you’re craving a bagel, skip the bakery and head to your kitchen.
With these simple tricks, making low calorie bagels is easy, quick, and totally delicious.
Try one version today and see just how good a guilt-free bagel can taste.