This recipe for high-protein bagel bites became a weekday favorite in my kitchen the minute I discovered that Greek yogurt and protein powder can make an incredibly tender, tangy dough that behaves much like enriched bread without hours of rising. I first made these on a rushed Saturday morning when I wanted something portable for the kids' sports day: something they could hold, dunk in jam, or eat plain. They disappeared within minutes and the applause from my notoriously picky nephew convinced me this had to be refined into a permanent addition to our weekend lineup.

What makes these bites special is the texture contrast — a lightly crisp exterior from a quick air-fry, a soft, pillowy interior and a creamy center of real cream cheese. The Everything But The Bagel seasoning gives a savory, toasty finish that mimics a classic bagel experience, while the added unflavored protein powder increases the protein content without altering the flavor. These are perfect for breakfast on the go, a post-workout snack, or a protein-forward brunch platter alongside smoked salmon or sliced tomatoes.

Ingredients

• Gluten-free all-purpose flour (2/3 cup): Use a 1-to-1 baking blend (for example King Arthur Measure for Measure or Bob's Red Mill 1-to-1) to get consistent rise and color. Measure by spooning into the cup and leveling for accuracy.
• Baking powder (1 teaspoon): Ensures lightness. Make sure it’s fresh — a stale leavener gives dense results.
• Unflavored protein powder (1 scoop, about 1 ounce / 2 tablespoons): Choose a neutral whey or plant option with minimal additives so it won’t sweeten or flavor the dough — brands like Optimum Nutrition or Naked Nutrition work well.
• Salt (pinch): Balances flavor and brings out the tang of the yogurt.
• Plain unsweetened Greek yogurt (2/3 cup): Full-fat or 2% yields richest texture; nonfat works if you want lower calories but the bites will be slightly drier.
• Cream cheese (10 teaspoons total, about 1 teaspoon per bite): Full-fat cream cheese gives a silky center. Light cream cheese is an option but may be softer and leak during frying.
• Egg (1, optional for egg wash): Lightly beaten to brush on tops for color; you can use oil spray instead for a dairy-forward but egg-free finish.
• Everything But The Bagel seasoning: Use a good blend (Trader Joe’s or homemade mix of sesame seeds, poppy seeds, dried onion, garlic and coarse salt) for that classic bagel flavor.

Instructions

Combine dry ingredients: In a mixing bowl, whisk together 2/3 cup gluten-free all-purpose flour, 1 teaspoon baking powder, 1 scoop (about 1 ounce / 2 tablespoons) unflavored protein powder, and a pinch of salt. Whisk 20-30 seconds to distribute the leavening evenly and break up any clumps in the protein powder. Add yogurt to form dough: Add 2/3 cup plain unsweetened Greek yogurt to the dry mix and fold with a spatula until a sticky, cohesive dough forms. Avoid overmixing — you want the ingredients just combined; overworking can make the bites dense. The dough should look slightly tacky but hold together when pinched. Portion the dough: Lightly flour your work surface with a dusting of gluten-free flour. Divide the dough into 10 even pieces (about 1.1 ounces / 30 grams each). Roll each portion briefly between your palms into a smooth ball. If the dough sticks to your hands, wet them slightly or dust with a little more flour. Fill with cream cheese and seal: Flatten each ball into a disk and place about 1 teaspoon of cream cheese in the center. Draw the edges up and pinch to seal the filling inside. Gently reshape into a smooth ball so the seam is tucked underneath — this prevents leakage during air-frying. Finish and season: Brush each bite with the optional beaten egg for a glossy finish or lightly spray with oil for a crisp crust. Sprinkle Everything But The Bagel seasoning on top, pressing gently so it adheres. Air-fry to golden: Preheat your air fryer to 350°F (about 176°C) for 5 minutes. Place bites in a single layer with space between each (you may need two batches). Air-fry at 350°F for 5–6 minutes until the tops are golden brown and the bottoms are set. Rotate the basket once halfway if your air fryer runs hot spots. Internal texture should be soft with a slight chew — if they brown too quickly, reduce temperature by 10°F and add a minute to the time. Cool and serve: Let the bites cool for 3–4 minutes before serving — the cream cheese center will be hot. Serve warm.

Storage Tips

For short-term storage, place cooled bites in an airtight container and refrigerate for up to three days. To maintain texture, layer parchment between pieces so they don't stick. For longer storage, flash-freeze on a baking sheet for 30–45 minutes until firm, then transfer to a freezer-safe bag for up to three months. Reheat frozen bites straight from the freezer in the air fryer at 325°F for 5–7 minutes, checking for internal warmth. Avoid microwaving if you want to preserve the slight exterior chew; the air fryer or a 350°F oven will restore the best texture.

Ingredient Substitutions

If you’re avoiding dairy, substitute a firm plant-based cream cheese and a thick soy or coconut-based yogurt — choose unsweetened versions to avoid sweetness in the dough. For a lower-carb version swap the gluten-free flour with an almond-coconut flour blend, but be aware the dough will be wetter and you’ll need extra binder (one egg or 1 tablespoon ground flax + 3 tablespoons water per egg equivalent). If you use plant-based protein powder, pick a neutral pea or rice blend and taste the powder first; some flavored plant proteins can introduce unwanted sweetness or earthiness.

Serving Suggestions

Serve warm as a savory breakfast platter with smoked salmon, sliced cucumbers, dill and a lemon wedge. For a kid-friendly snack, pair with a small pot of jam or honey for dipping. They also work well arranged on a brunch board alongside sliced cheeses, roasted cherry tomatoes and fresh fruit. Garnish with extra Everything seasoning, flaky sea salt, or a tiny smear of herb butter for elevated presentation.

Cultural Background

These bites are a modern riff on the classic bagel: rather than using yeast and boiling, they rely on leavening and a yogurt-enriched dough to achieve soft crumb and tang. The Everything seasoning is an American innovation inspired by New York bagel culture, combining sesame, poppy, garlic and onion for a complex savory hit. This recipe brings those iconic flavors into a fast, approachable format that honors the original tastes while adapting to contemporary kitchens and dietary preferences.

Seasonal Adaptations

In spring, fold in minced fresh chives or lemon zest into the dough for brightness. Summer versions benefit from a chilled herb yogurt dip and tomato slices. In autumn, add a pinch of smoked paprika to the dough and replace the Everything seasoning with za'atar for warm, savory flavors. During winter holidays, switch the filling to a sweetened mascarpone and sprinkle with cinnamon sugar instead of Everything seasoning for a dessert-style bite.

Meal Prep Tips

To streamline busy mornings, assemble unbaked bites on a tray, cover tightly with plastic wrap and refrigerate up to 24 hours. In the morning, give them 10 minutes to come closer to room temperature and air-fry as directed. For bulk prep, bake two full batches and freeze the extra; reheating from frozen in the air fryer takes just minutes and keeps texture superior to microwaving. Use portioned containers to pack in lunches and pair with fresh fruit or a small salad for a balanced meal.

These high-protein bites are an easy way to bring a homemade, nutritious option to breakfasts and snacks — they’re versatile, forgiving, and loved by both adults and children. Try them once and you’ll start inventing new fillings, seasonings and serving styles in no time.