High Protein Bagel with Egg

Start your day with a nutrient-packed and delicious twist on breakfast—this High Protein Bagel with Egg is the ultimate way to fuel your morning! Featuring a toasted whole wheat bagel layered with creamy mashed avocado, sautéed spinach, juicy cherry tomatoes, and perfectly cooked eggs, this recipe is a balanced blend of protein, healthy fats, and vibrant veggies. Spread with your choice of vegan or regular cream cheese for extra richness and topped with a sprinkle of fragrant chives or green onions, every bite delivers a satisfying combination of flavors and textures. Quick and easy to prepare in just 20 minutes, this powerhouse breakfast is perfect for busy mornings or post-workout recovery. Indulge in this hearty, nutritious meal that’s as delicious as it is good for you!

Nutriscore Rating: 69/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 2

Ingredients

• 1 piece Whole wheat bagel
• 2 large Egg
• 0.5 medium Avocado
• 1 cup Spinach
• 0.5 cup Cherry tomatoes
• 2 tablespoons Vegan or regular cream cheese
• 1 teaspoon Olive oil
• 0.25 teaspoon Salt
• 0.25 teaspoon Black pepper
• 1 tablespoon Chives or green onions

Directions

Step 1

Slice the whole wheat bagel in half and toast it until golden brown using a toaster or a toaster oven.

Step 2

While the bagel is toasting, halve and pit the avocado. Scoop the flesh into a small bowl, mash it with a fork, and season with a pinch of salt and pepper.

Step 3

Heat a non-stick skillet over medium heat and add the olive oil. Once hot, add the spinach and cook for 1-2 minutes until wilted. Remove from the skillet and set aside.

Step 4

In the same skillet, crack the eggs and cook sunny-side up or flip for easy over, to your liking. Season with a little salt and pepper. Cook each egg for about 3 minutes or until the whites are set and yolk is to your preference.

Step 5

Spread the vegan or regular cream cheese on each toasted bagel half. Top with the mashed avocado evenly across both halves.

Step 6

Add the wilted spinach on top of the avocado layer, followed by a handful of halved cherry tomatoes.

Step 7

Place a cooked egg on each bagel half.

Step 8

Garnish with finely chopped chives or green onions.

Step 9

Serve immediately, and enjoy your high protein bagel with egg.

Nutrition Facts

Serving size	432.1 grams (432.1g)

Amount per serving	% Daily Value*
Calories	804

Total Fat 50.30g	64%
Saturated Fat 10.90g	55%
Polyunsaturated Fat 7.50g
Cholesterol 439mg	146%
Sodium 1365mg	59%
Total Carbohydrate 65.20g	24%
Dietary Fiber 10.60g	38%
Total Sugars 14.80g
Protein 27.70g	55%

Vitamin D 108IU	538%
Calcium 201mg	15%
Iron 6mg	33%
Potassium 1073mg	23%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 54.9%

Protein: 13.4%

Carbs: 31.6%