High protein Bagels (gluten-free & vegan)

If you’re looking for a recipe that’s nourishing, filling, and naturally high in protein, this pea-based bagel is a game changer. Made primarily from dried peas, this recipe delivers a soft, sliceable bagel that’s completely vegan and gluten-free.

Unlike traditional breads that rely heavily on refined flour, these bagels get most of their structure and nutrition from legumes, making them particularly high in plant-based protein. It’s perfect for savory breakfasts, sandwiches, or as a hearty side with soups and salads.

Despite its simplicity, the flavor is mild and comforting, and the sesame seed topping adds just the right crunch. Bonus: it’s a great alternative for anyone looking to increase protein intake on a vegan or gluten-free diet.

Calories and protein per bagel (1 of 5)

Calories: ~140 kcal
Protein: ~6.8 g
Carbohydrates: ~20 g
Fat: ~3.8 g
Fiber: ~7.4 g

Why these bagels are nutritionally interesting

• High in fiber: Over 7 g of fiber per bagel, thanks to peas, quinoa flour, and psyllium
• Good plant protein: Nearly 7 g of protein per bagel, entirely plant-based
• Naturally gluten-free & vegan
• Very filling: The combo of fiber + protein + healthy fats makes them especially satiating

How to make these high protein bagels:

1. Soak the peas
   Place the dried peas in a large bowl, cover generously with water, and soak overnight.
2. Activate the yeast
   The next morning, mix lukewarm water with the dry yeast. Let it sit for 10 minutes until foamy.
3. Blend the base
   Rinse and drain the soaked peas. Add them to a blender with the salt, olive oil, quinoa flour and psyllium husks. Blend until you get a sand-like batter, keeping a few small chunks of peas for texture.
4. Add flour and yeast
   Add the water and yeast mixture to the blender. Pulse enough to combine everything until smooth.
5. Prepare for baking
   Pour the batter onto a baking sheet lined with parchment paper, creating 5 buns and then poking a hole in the middle with a wet finger.
6. Add topping
   Sprinkle sesame seeds over the top (white, black, or a Everyhing but the Bagel mix).
7. Rest and bake
   Let the dough rest for 30 minutes. Bake at 180°C / 350°F for 30-35 minutes, until golden on top.
8. Cool
   Remove from the pan and let the bagel cool completely on a wire rack before slicing.

High protein pea bagels

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Course: SidesCuisine: AmericanDifficulty: Medium

Servings

5

servings

Prep time

15

minutes

Cooking time

35

minutes

Calories (1 bagel)

140

kcal

Cook Mode

Keep the screen of your device on

Ingredients

• ½ cup dry peas (100 g)

• ½ cup quinoa flour (60 g )

• 1,5 tbsp psyllium whole husks

• 1 tbsp oil (15 g)

• ½ cup water (120 g)

• 1 tsp dry yeast (2 g)

• 1 tsp baking soda

• 1 tsp salt

How to

• Soak the peas: place the dried peas in a large bowl, cover generously with water, and soak overnight.
• The next morning, in a small bowl mix lukewarm water with the dry yeast. Let it sit for 10 minutes until foamy.
• Rinse and drain the soaked peas. Add them to a blender with the salt, baking soda, and olive oil.
• Blend until you get a thick batter, keeping a few small chunks of peas for texture.
• Add the water and yeast mixture to the blender. Pulse long enough to combine everything until smooth.
• Pour the batter onto a baking sheet lined with parchment paper, dividing into 5 balls of dough. Wetting your hands, give them a round shape and poke a hole in the middle.
• Add topping: sprinkle sesame seeds over the top (or any other seeds).
• Let the dough rest for 30 minutes.
• Bake at 180°C / 350°F for 30-35 minutes, until golden on top.
• Remove from the pan and let the bagels cool completely on a wire rack before slicing.

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