Turkey, cheese, and eggs with spinach are layered between a hearty toasted bagel for a filling and satisfying bagel sandwich. This recipe makes four bagel breakfast sandwiches, perfect for feeding the whole family or to meal prep for a quick and healthy breakfast all week long!
Mornings are chaotic, right? Between getting everyone ready and rushing out the door, sitting down for a healthy breakfast feels impossible. That’s why I love high-protein meal prep breakfasts like my egg and veggie breakfast burritos and this breakfast bagel sandwich! It’s filling, balanced, and ready in minutes when you need it most.
These healthy breakfast bagels are packed with protein, fiber, and healthy fats to keep you full and energized, whether you're eating at home or grabbing one on your way to work. Plus, they’re freezer-friendly, so you can meal prep a batch and have breakfast ready when you need it.
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Why you'll love these high-protein breakfast bagels
- Quick & easy meal prep: Make a batch in 25 minutes and have breakfast ready for the week.
- High in protein: Each sandwich packs 24g of protein to keep you full and prevent mid-morning crashes. Using a high protein bagel? They’ll have even more!
- Freezer-friendly: Make-ahead and reheat in minutes for a stress-free morning.
- Customizable: Swap ingredients to match your taste and diet needs.
- Perfect for busy mornings: Grab one and go, just heat and eat!
What you need to make this healthy breakfast sandwich recipe
- Bagels: I just use regular, everything bagels because that’s what I usually have on hand, but you can use whole wheat bagels or even a low-carb, high protein bagel if that better meets your diet needs.
- Eggs and egg whites: I use 4 whole eggs and then a little bit of egg whites to give this recipe a protein boost! If you don’t have egg whites on hand, just substitute another whole egg.
- Spinach: Fresh or frozen, spinach adds a boost of color and nutrients like vitamin K and iron to your breakfast.
- Milk: Dairy or non-dairy to help the eggs whip up soft.
- Cheese: Use any type of cheese you like, Swiss, cheddar cheese, pepperjack, or Mozzarella. The melty cheese helps everything stick together and boosts protein, calcium, and flavor.
- Turkey slices: For an extra easy protein boost.
- Seasonings: We’re keeping it simple with garlic and onion powder, salt and pepper.
How to make bagel sandwiches
- Preheat the oven to 350°F (175°C) and grease a 9x9-inch baking dish.
- In a bowl, whisk together the eggs, egg whites, milk, spinach, garlic powder, onion powder, salt, and pepper. Pour the mixture into the prepared baking dish.
- Bake for 15-20 minutes, or until the eggs are set. Let cool slightly, then slice into four squares.
- Lightly toast the bagels in the toaster or oven for the best texture.
- Assemble the sandwiches by laying them out on the table or sheet pan and layering a slice of cheese, a slice of turkey, and an egg square onto each toasted bagel.
- Let the sandwiches cool completely before wrapping them in parchment paper or foil for storage.
- Store in the refrigerator for up to five days or freeze for up to three months.
Need a low-energy shortcut?
Try these time-saving tips:
- Use pre-cooked egg patties.
- Skip baking the eggs and scramble them for a quicker option.
- Get everything pre-sliced. Bagels, cheese, and turkey can all be bought whole, but choosing the presliced options will save you a step!
Other breakfast bagel sandwich ideas
- Different bagels: While I love a good everything bagel breakfast sandwich, you can use any bagel you like! Try whole wheat, sprouted grain, everything bagels, or gluten-free options.
- Swap the protein: Use bacon, Canadian bacon, ham, smoked salmon, or plant-based sausage to make your breakfast bagel recipe vegetarian.
- Cream cheese: I leave cream cheese off of this recipe because I like to freeze and reheat it in the oven, and cream cheese doesn’t do that very well. But if you’re eating it immediately, feel free to add cream cheese, or add cream cheese just before eating!
- Make it dairy-free: Swap cheese for dairy-free slices and use almond or oat milk.
- Give it a veggie boost: Add sautéed mushrooms, bell peppers, or tomatoes to the eggs before baking them. You can also add extra veggies on top just before serving!
- Spice it up: Add a dash of hot sauce or red pepper flakes.
Breakfast bagels meal prep: freezing and reheating
Breakfast Bagels are super easy to meal prep, freeze, and reheat when you need them.
To refrigerate: Let the bagels cool completely, then wrap in parchment paper and place in a plastic bag or airtight container in the refrigerator for up to 4 days.
To freeze: Wrap each bagel in parchment paper or tin foil, and place in a freezer bag. Freeze for up to 3 months.
To reheat: From the freezer, remove the bagels the night before to let them thaw overnight. Then, out of the refrigerator, you can reheat them by using the:
- Oven or toaster oven: preheat to 350°F and bake for 5-7 minutes or until warmed through.
- Air fryer: cook at 350°F for 3 to 5 minutes or until warmed through.
- Microwave (least favorite method, but still works!): Wrap in paper towel and heat for 45 to 60 seconds or until warmed through.
FAQs
Can I make this breakfast bagel sandwich without meat?
Absolutely! Swap the turkey for plant-based sausage or just leave the “meat” out altogether and just enjoy it with the eggs.
What’s the best way to keep meal prep bagel sandwiches from getting soggy?
● Let the eggs cool completely before adding them to the bagels.
● Lightly toast the bagels, then let them cool before assembling.
● Wrap the bagels in parchment paper instead of plastic wrap to help absorb any moisture that does accumulate.
● Lightly toast the bagels, then let them cool before assembling.
● Wrap the bagels in parchment paper instead of plastic wrap to help absorb any moisture that does accumulate.
What is the best way to reheat a frozen breakfast bagel sandwich?
Let the bagels thaw in the refrigerator first. For the best texture, reheat in an air fryer (350°F for 3-5 minutes) or a toaster oven or oven (350°F for 5-7 minutes). Reheating them in the microwave will make the bagels soft, but if this is your only option, wrap the bagel in a paper towel and heat for 45-60 seconds.
Can I use bagel thins instead of regular bagels?
Yes! Bagel thins work great for a lower-carb, lower-calorie version of this ultimate breakfast sandwich.
How do I meal prep breakfast bagels for the whole week?
To enjoy your bagel sandwiches all week long, make a batch on Sunday and store them in the refrigerator. Reheat with the directions above as needed.
Healthy Breakfast Bagel Recipe
📖 Recipe
Healthy Breakfast Bagel Sandwich (Perfect for Meal Prep!)
These healthy bagel breakfast sandwiches are perfect for meal prepping or easily feeding a crowd!
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Servings: bagel sandwiches
Calories: 399kcal
Ingredients
- 4 whole grain or high-protein bagels
- 4 large eggs
- ⅓ cup egg whites or one additional egg
- ½ cup fresh spinach chopped (or frozen, thawed, and squeezed dry)
- ¼ cup milk or dairy-free alternative
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- Salt & pepper to taste
- 4 slices cheese
- 4 slices turkey
Instructions
- Preheat oven to 350°F (175°C) and grease a 9x9-inch baking dish.
- Prepare eggs – In a bowl, whisk together eggs, egg whites, milk, spinach, garlic powder, onion powder, salt, and pepper. Pour into the baking dish.
- Bake for 15 to 20 minutes or until eggs are set. Let cool slightly, then slice into four squares.
- Toast bagels – Lightly toast in the oven or toaster for better texture.
- Assemble sandwiches – Layer a slice of cheese, a turkey slice, and an egg square onto each bagel.
- Cool & Wrap – Let cool completely before wrapping each sandwich in parchment paper or foil.
- Store – Refrigerate for up to 5 days or freeze for up to 3 months.
Notes
If eating from frozen, let the bagel sandwich sit in the fridge overnight to unthaw.
Reheating Options:
My favorite reheating option is either the airfryer or oven/toaster oven for a more crispy bagel.
Air Fryer: Heat at 350°F for 3-5 minutes.
Toaster Oven/Oven: Bake at 350°F for 5-7 minutes. You can also reheat the bagel sandwiches in the microwave, but the bagel will get soft, so it’s not my ideal reheating method.
Microwave: Wrap in a paper towel or leave wrapped in parchment paper and heat for 45-60 seconds.
My favorite reheating option is either the airfryer or oven/toaster oven for a more crispy bagel.
Air Fryer: Heat at 350°F for 3-5 minutes.
Toaster Oven/Oven: Bake at 350°F for 5-7 minutes. You can also reheat the bagel sandwiches in the microwave, but the bagel will get soft, so it’s not my ideal reheating method.
Microwave: Wrap in a paper towel or leave wrapped in parchment paper and heat for 45-60 seconds.
Nutrition
Serving: 1bagel sandwich | Calories: 399kcal | Carbohydrates: 46g | Protein: 24g | Fat: 14g | Saturated Fat: 6g | Sodium: 730mg | Fiber: 7g | Sugar: 4g
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