7 High Protein Bagel Ideas for Easy Meal Prep

Okay, so I’ve been eating bagels wrong my entire life.

Like, truly. I spent years thinking bagels were just these carb-heavy breakfast bombs that left me starving by 10am, but then I discovered you can basically turn them into protein powerhouses and suddenly my whole meal prep game changed. Now I’m that person who brings fancy bagel sandwiches to work and gets asked “wait, where’d you get that?” every single time.

These high protein bagel ideas are what saved my mornings when I realized I was spending way too much money on breakfast sandwiches from that place down the street (you know the one, where they charge $12 for eggs on bread). I started making these at home, meal prepping them on Sundays, and honestly? Game changer. Whether you need high protein bagel breakfast ideas for busy mornings or high protein bagel lunch ideas for work, I’ve got you covered.

Let me walk you through my favorite ways to load up bagels with protein. Some of these are fancy, some are basically organized chaos, but every single one keeps me full for hours. And yes, I’ve tested all of them multiple times because I’m slightly obsessed.

1. The Greek Yogurt Everything Bagel (My Accidental Discovery)

This one happened because I ran out of cream cheese one morning and panicked.

I opened my fridge, saw Greek yogurt, and thought “how bad could it be?” Spoiler: it was incredible. Now I actually prefer high protein bagels with Greek yogurt over regular cream cheese. The tanginess hits different, you know?

Why It’s Amazing: Greek yogurt has like 15-20g of protein per serving (depending on the brand), versus cream cheese which has maybe 2g if you’re lucky. Plus it’s creamy, spreads like a dream, and you can flavor it however you want.

What You Need:

• 1 whole wheat or protein bagel (I use Dave’s Killer Bread protein bagels when I can find them)
• 1/2 cup plain Greek yogurt (full-fat, don’t be scared of fat)
• Everything bagel seasoning (obviously)
• Cherry tomatoes, sliced (or don’t, I’m not your boss)
• Cucumber slices (the thin ones from those fancy English cucumbers)
• Red onion, super thin (I cry every time, even wearing my husband’s swim goggles)
• Smoked salmon if you’re feeling fancy (or turkey if you’re not)

How to Make It:

1. Toast your bagel. Don’t skip this. A soggy bagel is a sad bagel.
2. Mix the Greek yogurt with about half the everything seasoning. Taste it. Add more if you’re like me and have no self-control with seasoning.
3. Spread that yogurt mixture on both halves of the bagel like you mean it. Thick layer, none of that skimpy restaurant nonsense.
4. Layer on your veggies. I do tomatoes first because they’re wet and need something to grip onto.
5. Add your protein (salmon or turkey).
6. Top with more everything seasoning because why not.
7. Smash the halves together and try not to eat it over the sink like an animal (I usually fail at this step).

Real Talk: The yogurt can make things a little slippery if you’re trying to meal prep these. What I do is pack the yogurt mixture separately in a small container and assemble at work. Takes 30 seconds and your bagel doesn’t turn into mush.

Also, I’ve tried this with flavored Greek yogurt (don’t judge me, I was desperate) and honey vanilla Greek yogurt on a cinnamon raisin bagel is… actually not terrible? My kids loved it. Adults were confused.

2. Cottage Cheese Bagel Pizza That Changed My Life

I saw this trend on TikTok and rolled my eyes SO HARD. Then I tried it. Then I made it three days in a row.

Why It Works: Cottage cheese is ridiculously high in protein (like 25g per cup) and when you blend it, it turns into this creamy, ricotta-like situation that’s perfect for cottage cheese bagel toppings. Plus you can make a bunch at once and reheat them. They’re amazing.

Ingredients:

• Bagels (I use whole wheat but whatever floats your boat)
• 1 cup cottage cheese (I use the Good Culture brand, but any 4% works)
• 1/4 cup marinara sauce (Rao’s if I’m feeling fancy, jar of whatever if I’m not)
• Mozzarella cheese, shredded (pre-shredded is fine, don’t let anyone shame you)
• Italian seasoning (the shaker kind from the dollar store works great)
• Toppings: mini pepperonis, bell peppers, olives, mushrooms, whatever pizza toppings you like

The Process:

1. Preheat your oven to 400°F. Or 375°F. Honestly anywhere in that range works.
2. Blend your cottage cheese until it’s smooth. I use my immersion blender right in the container because I hate washing extra dishes.
3. Split your bagels and arrange them on a baking sheet.
4. Spread the blended cottage cheese on each bagel half. Like, a good thick layer.
5. Add a spoonful of marinara on top of the cottage cheese.
6. Sprinkle with mozzarella. Be generous. Life’s too short for sad pizza.
7. Add your toppings. I do pepperoni, my kids do just cheese, my husband adds so many vegetables it becomes a salad. Everyone wins.
8. Sprinkle Italian seasoning over everything.
9. Bake for 10-12 minutes until the cheese is melty and starting to brown.

Chaos Notes:

The first time I made these, I didn’t blend the cottage cheese and just spread it on chunky. It… worked? But it was weird. Blend it. Trust the process.

These freeze really well. I make a batch of 12, freeze them after assembly but before baking, then just pop them in the oven frozen. Add like 5 extra minutes to the bake time.

My kids eat these with MORE marinara for dipping. I don’t understand children.

3. The Protein-Packed Egg Bagel Sandwich (My Sunday Meal Prep MVP)

This is THE high protein bagel sandwich that started my whole meal prep obsession.

I got tired of stopping at drive-thrus every morning, spending money I didn’t have on breakfast sandwiches that made me hungry an hour later. So I started making these in bulk every Sunday, wrapping them in foil, and grabbing them on my way out the door all week.

What You’re Working With:

• Bagels (I buy a bag of 6 and this makes all my breakfasts)
• 6-8 eggs (depends on how many sandwiches you’re making)
• 6 slices of cheese (cheddar, American, whatever you like)
• 6 sausage patties OR 12 slices of bacon OR 6 slices of deli ham (protein options!)
• Salt, pepper, garlic powder
• Optional: spinach, tomato slices, avocado (I add these fresh, not in meal prep)

How I Do This Every Sunday:

1. Cook your meat first. I do sausage patties in a skillet, but bacon in the oven is easier if you’re doing a bunch. Just don’t forget about them like I did last week (smoke alarm, whole thing, very embarrassing).
2. For the eggs, I crack all 6-8 into a bowl, whisk them up with salt, pepper, and garlic powder, then pour into a greased 9×13 baking dish. Bake at 350°F for about 15-20 minutes until they’re set. This gives you a perfect rectangle of eggs you can cut into squares that fit on bagels. Life hack.
3. While the eggs bake, toast all your bagels. I use my oven broiler and watch them like a hawk because I’ve burned so many bagels it’s actually concerning.
4. Assembly line time: bottom bagel half, egg square, cheese slice, meat, top bagel half.
5. Wrap each sandwich in foil or parchment paper. I write what’s inside with a Sharpie because I’ve definitely grabbed my husband’s everything bagel when I wanted my cinnamon raisin.
6. Stick them all in a big freezer bag. They last in the fridge for 4-5 days, or freeze them for longer.

To Reheat: Unwrap, microwave for 60-90 seconds. Or keep it wrapped and throw it in a 350°F oven for 10 minutes if you want it less soggy.

Real Life Tip: The egg square thing changed my life. Before this, I was making individual fried eggs and they never fit right on the bagel and the yolk would run everywhere. Baking them all together is SO much easier and they’re already the perfect shape.

Also, I’ve tried making these with just egg whites for “extra protein” and they were sad and rubbery. Use whole eggs. Your soul will thank you.

4. Peanut Butter Protein Power Bagel (Sweet Tooth Solution)

Okay, this one sounds like something a gym bro would eat, but I swear it’s actually delicious.

I came up with this when I was craving something sweet but needed to hit my protein goals for the day. It’s basically a high protein bagel breakfast that tastes like dessert but won’t make you crash.

You’ll Need:

• 1 bagel (cinnamon raisin or whole wheat, both work)
• 3 tablespoons peanut butter (or almond butter, but peanut butter has more protein)
• 1 scoop protein powder (vanilla or chocolate, I use vanilla)
• 1 banana, sliced
• Cinnamon (the real stuff, not just for show)
• Honey drizzle (optional, but come on)
• Chia seeds if you’re feeling extra healthy (I usually am not)

How to Build This Thing:

1. Toast the bagel. Why do I keep saying this? Because people DON’T and then complain it’s soggy. Toast it.
2. Mix your peanut butter with the protein powder. This will be THICK. Like, stupidly thick. Add a tiny bit of water or milk (like a teaspoon at a time) until it’s spreadable. It should look like really thick frosting.
3. Spread this protein peanut butter on both bagel halves. Use the back of a spoon and some muscle.
4. Add banana slices. Overlapping is fine, we’re not making art here.
5. Sprinkle cinnamon on top of the bananas.
6. Drizzle with honey if you want (I always want).
7. Add chia seeds if you’re trying to convince yourself this is a health food.

Important Notes:

This is MESSY. The banana makes it slippery, the peanut butter is thick, and if you try to eat this in your car you WILL get it on your shirt. I meal prep these by packing the peanut butter mixture in a container and adding the banana fresh. Otherwise the banana turns brown and weird.

My kids won’t eat this because “it’s too healthy looking” but then they see me eating it and suddenly they want a bite. Classic.

I’ve also done this with apple slices instead of banana and it’s fire. More crunch, less mess, same protein content basically.

5. Tuna Salad Bagel That Doesn’t Taste Like Cat Food

I know, I know. Tuna salad sounds boring. But this version is loaded with protein and actually tastes good, I promise.

I hated tuna growing up because my mom would just mix it with mayo and call it a day. This version has actual flavor and is one of my go-to high protein bagel lunch ideas when I need something fast.

Ingredients:

• 2 cans of tuna (in water, drain it well)
• 3 tablespoons Greek yogurt (see, we’re using it again)
• 2 tablespoons mayo (light or regular, your choice)
• 1 celery stalk, diced small (adds crunch, don’t skip)
• 2 tablespoons red onion, minced (or less if you have meetings later)
• 1 tablespoon lemon juice (fresh if you have it)
• Salt, pepper, garlic powder to taste
• Everything bagels (this is important, plain bagels don’t do it justice)

Making the Tuna Salad:

1. Drain your tuna like your life depends on it. I press it down with a fork in the strainer to get all the water out. Watery tuna salad is gross.
2. Dump tuna in a bowl and break it up with a fork.
3. Add Greek yogurt, mayo, lemon juice, and seasonings. Mix it up.
4. Fold in the celery and red onion. Don’t overmix or the celery gets sad and mushy.
5. Taste it. Add more salt, pepper, lemon, whatever it needs.

To Serve: Toast your everything bagel (are you sensing a theme here?), pile on the tuna salad, add lettuce and tomato if you’re feeling fancy, and eat.

Real Talk: This tuna salad lasts in the fridge for 3-4 days. I make a batch on Sunday and use it all week. It’s great on bagels, in wraps, with crackers, or honestly just eating it with a fork while standing in front of the fridge (we’ve all been there).

The Greek yogurt makes it creamier and adds protein without making it as heavy as straight mayo. I tried making this with ONLY Greek yogurt once (trying to be healthy) and it was too tangy. The mix of yogurt and mayo is the sweet spot.

My husband adds hot sauce to his. My kids won’t touch it. More for me.

6. The Ultimate Breakfast Bagel with Cream Cheese Twist

Look, sometimes you just want breakfast bagel ideas with cream cheese because cream cheese is delicious and I’m not going to pretend it’s not.

But we’re doing a protein-packed version that’s way better than the regular kind.

What You Need:

• Cream cheese (1/2 cup, softened – leave it on the counter for like 30 minutes)
• Greek yogurt (1/4 cup – yes, we’re mixing them)
• Protein powder (1 scoop vanilla, sounds weird but trust me)
• Bagels (any kind, but I love this on whole wheat)
• Your choice of toppings: smoked salmon, turkey bacon, hard-boiled eggs, or avocado

The Protein Cream Cheese:

1. Mix the softened cream cheese, Greek yogurt, and protein powder together. It’ll be thick and weird at first. Keep mixing. It comes together, I promise.
2. Taste it. If it’s too protein-powder-y (that’s a word now), add a tiny bit of honey or maple syrup to balance it out.
3. Store in the fridge. This keeps for a week easy.

Building Your Bagel:

1. Toast that bagel (I’m never going to stop saying this).
2. Spread your protein cream cheese mixture on both halves.
3. Add whatever protein you’re feeling: I usually do turkey bacon and a sliced hard-boiled egg, but smoked salmon is amazing too.
4. Top with whatever else you want. Tomatoes, cucumbers, sprouts, red onion – go wild.

Kitchen Confessions:

I accidentally used chocolate protein powder for this once instead of vanilla. It was… an experience. Not recommended with savory toppings. But actually kind of good with banana and honey? So maybe I discovered something by mistake?

This protein cream cheese is also amazing for meal prep because you can make a big batch and use it all week on different bagels with different toppings. I’ve been known to eat it with a spoon directly from the container. No judgment zone.

The kids love this because it tastes like regular cream cheese to them. They have no idea it’s packed with protein. Parenting win.

7. Avocado Egg Smash Bagel (The Instagram-Worthy One)

This is my fancy high protein bagel sandwich that I make when I want to feel like I have my life together.

It looks impressive, tastes amazing, and has enough protein to keep you full until lunch. Also it’s really pretty, which matters when you’re eating the same breakfast every day and need it to at least LOOK exciting.

What You’re Working With:

• 1 bagel (multigrain or everything, both are great)
• 1 ripe avocado (check by pressing gently near the stem)
• 2 eggs (I do them over-easy but cook them however you want)
• Everything bagel seasoning (again with this seasoning, yes, it’s that good)
• Red pepper flakes (optional but they add a nice kick)
• Lemon juice (just a squeeze)
• Salt and pepper
• Optional: crumbled feta cheese, cherry tomatoes, microgreens if you’re fancy

How to Make It:

1. Toast your bagel. I know, I know, I’m like a broken record about this. But seriously, toast it.
2. While the bagel toasts, mash up your avocado in a bowl with a fork. Add a squeeze of lemon juice, salt, and pepper. Don’t make it completely smooth – chunks are good.
3. Fry your eggs however you like them. I do mine over-easy so the yolk runs when I cut into it. Life changing.
4. Spread the avocado mash on both bagel halves. Be generous.
5. Place your eggs on the bottom half.
6. Sprinkle everything bagel seasoning over the eggs.
7. Add red pepper flakes if you want some heat.
8. If you’re using feta or tomatoes or microgreens, add them now.
9. Top with the other bagel half OR eat it open-faced like a fancy person.

Real Life Tips:

This is not a meal prep situation unless you want brown avocado, which is sad. Make this fresh. It takes like 5 minutes max.

The trick to perfect over-easy eggs is using a lid. Seriously. Crack your eggs into the pan, cook for like 2 minutes, then put a lid on for another minute. Perfect eggs, no flipping required. Changed my life when I figured this out.

I’ve tried this with scrambled eggs for meal prep purposes and it’s fine, just not as pretty. But if you scramble the eggs with some cheese and veggies, wrap it up, and assemble with fresh avocado at work, it totally works.

My husband adds hot sauce. My kids won’t eat anything with “green stuff” so this is all mine. More for me works out perfectly.

Wrapping This Up

So there you have it – my seven go-to high protein bagel ideas that have completely changed my meal prep game and my morning routine.

Some of these are fancy (looking at you, avocado egg smash), some are basically organized chaos (the cottage cheese pizza), but every single one keeps me full, hits my protein goals, and doesn’t make me feel like I’m eating diet food. Because honestly? Life’s too short for sad, boring breakfasts.

The cottage cheese bagel pizza is probably my most-made recipe because I can prep a dozen at once and my kids actually eat them. The Greek yogurt everything bagel is my grab-and-go champion. And the egg sandwich meal prep situation has saved me so much money I’ve actually calculated it and it’s like $200+ a month I’m not spending at coffee shops anymore.

Are these recipes groundbreaking? Nah. Are they perfect? Definitely not. But they’re real, they work, and they taste good. Which honestly is all I need from a breakfast.

Try one this week and let me know how it goes. Seriously, I’m genuinely curious which one you’ll make first. My money’s on the egg sandwich because it’s the easiest, but maybe you’re feeling adventurous and you’ll go straight for the cottage cheese pizza. Either way, you can’t really go wrong.

And if you burn your bagel in the toaster like I did this morning (got distracted by a text message), just scrape off the burnt parts and pretend it’s “extra crispy.” Nobody has to know.

Happy cooking!

(And may your bagels always be perfectly toasted and your meal prep containers actually seal properly.)