Recipe: The ‘Macrofriendliest’ Bagels

Macrofriendliest Bagel & Eggs

I’m really excited to share these with you!  I’ve been trying to think up a good bagel recipe that correlates with my usual standards of easy and inexpensive to make, short ingredient list, and as healthy & full of nutrients as possible!  These came out exactly as I hoped, a “bread-y” texture with a “nutty” flavor like a regular flour and yeast bagel.  Most store-bought bagels are made with a highly processed flour which results in them containing very little vitamins or minerals (although some brands do use whole-grain flours, a better choice).  Some companies use “enriched flour” which means additional vitamins and minerals have been added, but the ingredients in my recipe here includes those same micronutrients (and more) but from whole-food sources!  Also, the macronutrients of a regular bagel total to around 50g of carbohydrates and are made with sugar and other unnecessary additives.

In a biscuit-basket woven and sewn by homebound & handicapped women in Singapore that my client brought me from her trip!

My Macrofriendliest Bagels are so “macrofriendly” because they total to 7g of fat, 10g of carbohydrates, and 9g of protein!  Like I’ve mentioned before in my other breakfast-obsessed posts, a balance of macronutrients in the morning is important and if we aren’t active throughout most of our day, carbohydrate sources should be slow-digesting (these bagels are high in fiber so they are!) and if we aren’t working out until later in the day, this also saves us some of our carbohydrate allowance for immediately before the workout so that we have the fuel ready for when we will utilize it best!

The fat content in these bagels come from hemp seeds, which include a perfect balance between Omega-3 and Omega-6 fatty acids, the essential fatty acids we must consume for our bodies to function at it’s best!  Hemp seeds are also a great source of plant-based protein, which we should be including in our daily protein intake and have an abundance of vitamins and minerals.  Including iron, magnesium, manganese, phosphorus, and vitamin B1, these micronutrients are responsible for important cellular processes like carbohydrate and fat metabolism, antioxidant support, bone structure, energy transfer, buffering acidity, enzyme production, and synthesizing DNA and RNA.  All those processes are vital to promoting our best performance! (Buffering acidity helps prolong our ability to work at high intensities, metabolic reactions help us create and use energy quickly and efficiently, and antioxidants and DNA synthesis promote the positive changes within our bodies caused by exercise!)


This recipe is for a plain bagel, but I will be updating it with some different variations soon!  The original motivation behind creating this recipe was a spice I got from Trader Joe’s called Everything But The Bagel (like it sounds, seasonings you’d find on an Everything Bagel!), but I still wanted the bagel!! So if you can get your hands on that, I recommend sprinkling some of that on these babies!  Need something to top these bagels with? Try throwing an Eggfin (Recipe: Eggffins) between two halves!  Hope you enjoy them and I appreciate all of the feedback I’ve gotten on my recipes! If you make them, post your food pics on IG and tag me (@danielletkearns)!



1 1/2 cups Oats

5 Tbsp Hemp Seeds (raw, shelled)

5 eggs

1 tsp baking powder

1/4 tsp salt


  1. Preheat oven to 350 degrees
  2. Blend the oats and hemp seeds together until they are a fine flour (like usual, I put them into my mini blender)
  3. Mix in the baking powder and salt
  4. Whisk the eggs in a medium sized bowl, then slowly add in the flour mixture a little at a time, continually stirring
  5. Stir the mixture until there are no flour clumps.  (I made two batches, first the dough was pretty thick and sticky and the other was slightly runnier but both came out similar cooked textures so no sweat!)
  6. Pour the contents into your greased doughnut pan, and cook for 15 minutes (They will become shiny, not quite golden, and if you poke them they feel hard but sponge-y).

IMG_3004_edited       IMG_3003_edited

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