This recipe is my go-to when I want something warm, bite-sized, and surprisingly filling without a lot of fuss. I discovered these High-Protein Bagel Bites on a busy weekday morning when I wanted a quick protein boost that would travel well to the office. They remind me of the soft interior of a good bagel with the tang of Greek yogurt and the creaminess of a little cheese inside — but in a fraction of the time and with fewer carbs than a traditional bagel. The texture is tender and slightly chewy, with a golden exterior when air-fried and a pop of savory crunch from the seasoning on top.

I first experimented with this combination by swapping part of the flour for unflavored protein powder to boost the macronutrient profile. The result was unexpectedly delightful: the bites held their shape, browned nicely, and the protein powder added a subtle density that makes each piece feel satisfying. My family liked that each bite was about the size of a small cookie, easy for little hands, and perfect paired with coffee or a fruit salad. These are especially helpful when a busy morning calls for a fast, nutritious snack that still feels homemade.

Ingredients

• 2/3 cup gluten-free all-purpose flour: Look for a 1:1 GF blend with xanthan gum included (brands like Bob's Red Mill 1-to-1 or King Arthur GF are reliable). This provides structure and a familiar crumb; if your blend is heavy, sift it first to avoid dense bites.
• 1 teaspoon baking powder: Fresh baking powder ensures lift and a light interior. Check the date on the can; replace if it's been open more than 6 months for best results.
• 1 scoop (about 1 oz / 30 g) unflavored protein powder: Any unflavored whey or plant-based powder works. Unflavored whey gives the mildest taste; pea or soy powders are fine but may add earthier notes.
• Pinch of salt: Just enough to balance the dairy and enhance flavor; kosher or sea salt works best.
• 2/3 cup plain unsweetened Greek yogurt: Use full-fat or 2% for richer texture; nonfat works too but may produce slightly drier bites. Greek yogurt acts as both binder and tenderizer.
• 10 teaspoons cream cheese (about 3 1/3 tablespoons): Approximately 1 teaspoon per bite — use block-style cream cheese at room temperature for easy stuffing. Light cream cheese may be used, but flavor will be milder.
• 1 large egg, lightly beaten (optional): For an egg wash to add a glossy, golden finish. If you avoid egg, a quick spray of neutral oil works as an alternative.
• Everything But The Bagel seasoning: Sprinkle generously on top for savory crunch and aromatic sesame and garlic notes. Trader Joe's or store-brand blends are perfect here.

Instructions

Combine dry ingredients: In a medium mixing bowl, whisk together 2/3 cup gluten-free all-purpose flour, 1 teaspoon baking powder, 1 scoop (about 1 oz/30 g) protein powder, and a pinch of salt until evenly distributed. Whisking breaks up any clumps and ensures the leavening is evenly mixed for uniform rise. Incorporate yogurt: Stir 2/3 cup plain unsweetened Greek yogurt into the dry mixture using a silicone spatula. The dough will be sticky and slightly tacky; avoid over-mixing. The yogurt hydrates the flour and reacts with the baking powder to create tenderness and lift. Portion the dough: Generously flour your work surface with a bit of GF flour. Turn the dough out and divide it into 10 equal pieces (use a kitchen scale for precision or estimate by eye). Roll each portion into a smooth ball between your hands, aiming for consistent sizing so they cook evenly. Fill and seal: Flatten each ball into a small disc and place about 1 teaspoon of room-temperature cream cheese in the center. Fold the edges up and pinch tightly to seal the filling inside, then gently reshape into a smooth ball. Ensuring a good seal prevents leakage and creates the soft, filled center. Finish and season: Place assembled balls on a parchment-lined tray. Brush each lightly with beaten egg for an even golden color, or use an oil spray for an egg-free option. Generously sprinkle Everything But The Bagel seasoning on top, pressing lightly so it adheres. Air-fry: Preheat your air fryer to 350°F (about 175°C) for 5 minutes. Arrange the pieces in a single layer without overcrowding; you may need two short batches. Air-fry for 5–6 minutes until golden brown on top. They should be lightly firm to the touch and show a gentle split where sealed; overcooking will dry them out. Cool and serve: Let the bites cool on a wire rack for 3–5 minutes — this helps the interior set and prevents burning your mouth. Serve warm for best texture and flavor.

Storage Tips

Allow pieces to cool completely before storing to avoid condensation. Keep them in a single layer or separated by parchment if stacking in an airtight container. Refrigerate for up to 4 days; for longer storage, freeze in a single layer on a baking sheet until solid, then transfer to a freezer bag for up to 3 months. Reheat from frozen in the air fryer at 325°F for 3–4 minutes or until warmed through, which preserves a crisp exterior while maintaining a soft interior.

Ingredient Substitutions

If you prefer a dairy-free version, substitute the Greek yogurt with a thick, unsweetened dairy-free yogurt and use dairy-free cream cheese for the filling. Swap the whey-based protein powder for an unflavored pea or soy powder; note that plant proteins may change the texture slightly and can be a touch chewier. For a lower-calorie option, use a light cream cheese and nonfat Greek yogurt, though expect a slightly less rich bite.

Serving Suggestions

Serve warm with a side of sliced tomatoes and avocado for breakfast, or assemble a platter with hummus, cucumber rounds, and smoked salmon for a brunch spread. They pair beautifully with coffee or a green smoothie. Garnish with extra seasoning or a drizzle of olive oil for a more savory presentation. For kids, serve with a small side of fruit or Greek yogurt for dipping.

Cultural Background

These mini bites draw inspiration from classic bagel flavors — the Everything seasoning is a nod to New York-style bagels — but they are simplified and protein-fortified for modern, on-the-go lifestyles. The method borrows from filled-bread traditions where a creamy center complements a neutral dough, much like certain filled rolls from Eastern European bakeries, but adapted to a quick air-fryer technique popular in contemporary home kitchens.

Seasonal Adaptations

In spring, top with finely chopped chives and pair with a lemon-yogurt dip to brighten the flavors. In colder months, fold a pinch of dried herbs like thyme into the dough and use a smoked cream cheese for a cozy, savory twist. For summer gatherings, make them smaller and serve alongside chilled cucumber salad and pickled vegetables for a refreshing contrast.

Meal Prep Tips

Make a double batch on a Sunday and freeze half for busy weekdays. Portion five bites per container for grab-and-go breakfasts. When reheating, the air fryer restores the exterior best; for microwave convenience, cover with a damp paper towel for 15–25 seconds to avoid drying out. Label your freezer bags with the date and reheat directly from frozen to save time.

These High-Protein Bagel Bites are a small recipe with a big payoff — they’re quick, flexible, and reliably delicious. Whether you’re feeding a crowd or just keeping a few for yourself, they turn simple pantry staples into something delightfully comforting and nutritious. Try them once and you’ll find yourself reaching for this method on busy mornings.