Protein Bagels

BY: MICKALA PARSLEY, MS, RD, LD

I have to give my friend Sarah credit for this one. Check out @fueled_by_ops for her how-to video on these bagels. This recipe is so easy to throw together and tastes amazing. I love that you can easily make a big batch of whatever flavor you like, switching it up as desired. Although, I almost always stick to my everything but the bagel seasoning. This pairs so well with my go-to spinach eggs for full, balanced breakfast.

Who knew bagels were so easy to make?!

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Protein Bagels

Yield: 11

Author: Mickala Parsley, MS, RD, LD

Prep time: 5 MinCook time: 25 MinTotal time: 30 Min

A breakfast staple, made easy!

Ingredients

• 2 cups self-rising flour
• 2 cups plain greek yogurt
• 2 eggs

Instructions

1. Preheat oven to 350°F.
2. Mix all the ingredients together until it forms a dough-like consistency. Adding more flour if needed.
3. Form dough into bagel shapes on prepared baking sheet and sprinkle with desired seasoning. I like to use everything but the bagel seasoning.
4. Bake for 25 minutes or until lightly golden.

Nutrition Facts

Fat

0.8 g

Protein

6.4 g

Carbs

5.3 g

Fiber

1.5 g

Sugar

2.1 g

Calcium

63 mg

Calories

60

Potassium

34 mg

Serving Size: 1 bagel

https://www.seasaltandkale.com/recipes/Protein-Bagels

bagel, breakfast, protein

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Mention @seasaltandkale on instagram or tag #seasaltandkale

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White Bean Tortellini Soup

Yield: 8

Author: Mickala Parsley, MS, RD, LD

Prep time: 10 MinCook time: 30 MinTotal time: 40 Min

A simple, meatless meal with all the flavor. Pairs well with some crusty bread!

Ingredients

• 1 tbsp oil
• 1 red bell pepper, chopped
• ½ onion, diced
• 1 large celery stalk, chopped
• 2 garlic cloves, minced
• 8 c low sodium chicken broth
• 1 9 oz package spinach and cheese tortellini
• 1 14.5 oz can diced tomatoes
• 1 tsp dried oregano
• 1 tsp dried basil
• salt and pepper, to taste

Instructions

1. In a large pot over medium heat, add oil and sauté the bell pepper, onion, and celery for ~4 minutes.
2. Add minced garlic to the pot. Sauté for another 2 minutes.
3. Add broth and seasonings and bring to a rolling boil.
4. Add the tortellini and boil for recommended length of time per package.
5. When pasta is finished cooking, add the beans and tomatoes and simmer for 5 minutes. Serve warm.

Nutrition Facts

Calories

524

Fat

10.5 g

Sat. Fat

3.7 g

Carbs

87 g

Fiber

6.8 g

Sugar

4 g

Protein

18.6 g

Sodium

624 mg

Iron

6 mg

Potassium

170 mg

Calcium

165 mg

https://www.seasaltandkale.com/recipes/White-Bean-Tortellini-Soup

beans, soup, tortellini

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Mention @seasaltandkale on instagram or tag #seasaltandkale

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