Corn Free, Egg Free, Meal Prep, Nut Free, Oat Free

372 Calories | 19g Protein | 51g Carbs | 11g Fat | 8g Fiber

55 minutes | 4 servings

Ok, so homemade bagels won’t cure your hot flashes, but when you're navigating the chaos of menopause and just want something that feels like a real breakfast, these Greek yogurt everything bagels are about to become your new best friend.

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The Menopause-Friendly Breakfast You’ve Been Looking For

Let's be honest, meno-brain is real, and some mornings you're lucky if you remember to put on matching socks. That's why this recipe is perfect: just five main ingredients plus your everything bagel seasoning. No yeast. No proofing. No standing around wondering if you're supposed to do something while your brain desperately tries to remember what "rise" means.

The dough comes together in about 10 minutes of actual hands-on time, and the whole process from start to golden, sesame-seed-covered finish takes under an hour. When you're dealing with fluctuating energy levels, having a breakfast option that doesn't require you to wake up at dawn is pretty much everything. Plus, it makes four servings so whip up a double batch and you’re set for the week. Don’t get much better than that!

Protein Without the Morning Chaos

Here's where these bagels really shine: each one packs 19 grams of protein, thanks to the Greek yogurt mixed right into the dough. And before you think "ugh, yogurt flavor," I promise you can't taste it. What you do get is that satisfying, substantial feeling that carries you through your morning, whether you're crushing meetings or repeatedly losing your reading glasses.

The protein content means you can actually make it to lunch without that mid-morning energy crash. Toast one of these, slather it with cream cheese or avocado, maybe add an egg if you're feeling fancy, and you've got yourself a breakfast that nourishes your body.

The Everything Seasoning Really Is Everything

I recently discovered everything bagel seasoning (I know, I know) and I am now obsessed with finding ways to use it. It's bold, it's flavorful, and it makes even the blandest food taste like you actually tried. When your taste buds are doing their own unpredictable thing (because apparently menopause affects those too), having these punchy hits of garlic, onion, sesame seeds, and salt really hist the spot.

Plus, making these at home means you control exactly how much seasoning goes on top. Want it buried under a snowstorm of seeds and salt? Go for it. Prefer a lighter hand? That's cool too. Unlike your internal thermostat, this is one thing you get to control completely.

Meal Prep Storage

Some days you're hungry enough to eat three bagels, and other days you look at food like it personally offended you. These bagels keep for three days on the counter or in the fridge, and they freeze well for up to three months. Slice them before freezing (future you will thank present you), wrap them individually, and toss them in a freezer bag.

The Whole Wheat Factor Nobody Talks About

These bagels use whole wheat flour, which means you're getting 8 grams of fiber per serving. Having a breakfast that includes both substantial protein and fiber tends to feel more satisfying than, say, a bowl of sugary cereal that leaves you hungry 30 minutes later and nearly guarantees an afternoon energy crash.

The texture is spot-on too. Slightly chewy with that perfect bagel density that makes them ideal for toasting. They hold up to schmears of cream cheese, slices of tomato, or whatever else you're craving (avocado mash is another of my favorites).

The Bottom Line

The recipe makes four bagels, but a double batch with half in the freezer can be a lifesaver for those days when you know you need to eat something but just don’t have the energy to cook first thing in the morning. Menopause is unpredictable enough. Having something reliable, delicious, and genuinely nourishing in your freezer is a backup plan that’ll keep your sanity intact and your stomach satisfied.

It's Time to Enjoy Food Again

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