Healthy Breakfast Bagel Sandwich (Perfect for Meal Prep!)
These healthy bagel breakfast sandwiches are perfect for meal prepping or easily feeding a crowd!
Print
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 tsp garlic powder
- ½ tsp 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