Heart-Healthy Bacon Egg and Cheese on Everything Bagel
Satisfy your breakfast cravings with this heart-healthy twist on a classic Bacon, Egg, and Cheese sandwich. Served on a toasted whole grain everything bagel, this flavorful meal swaps traditional ingredients for nutritious alternatives like egg whites, low-sodium turkey bacon, and low-fat cheddar cheese, ensuring indulgence without guilt. A creamy avocado spread and fresh baby spinach add a boost of healthy fats and essential nutrients, while black pepper enhances the dish with a subtle kick. Ready in just 15 minutes, this quick and wholesome recipe is perfect for busy mornings or a nourishing brunch, offering balanced flavors, high protein, and fiber-packed goodness in every bite. Whether you're seeking a lighter version of your favorite sandwich or a heart-smart breakfast option, this recipe delivers delicious results without compromise.
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Recipe Information
Ingredients
- 1 unit Whole grain everything bagel
- 3 large Egg whites
- 2 slices Low-sodium turkey bacon
- 1 slice Low-fat cheddar cheese
- 0.5 cup Baby spinach leaves
- 0.5 medium Avocado
- 0.25 teaspoon Black pepper
- as needed Olive oil spray
Instructions
Slice the whole grain everything bagel in half and toast both halves until golden brown.
Spray a non-stick skillet with olive oil spray and heat over medium. Add the turkey bacon slices and cook until crispy, about 3-4 minutes per side. Remove bacon from the skillet and set aside on a paper towel to absorb any excess fat.
In the same skillet, add the egg whites. Cook while gently stirring until they are fully set, approximately 2-3 minutes. Add black pepper to taste.
Place the baby spinach in the skillet, let it wilt slightly for about 30 seconds.
Remove the skillet from the heat, layer the cooked egg whites and spinach on one half of the bagel.
Cut the avocado and mash it with a fork. Spread it generously on the other half of the toasted bagel.
Place the low-fat cheddar cheese slice on top of the egg whites, followed by the crispy turkey bacon.
Assemble the bagel by putting the avocado-spread half on top of the bacon.
Serve immediately while warm for the best taste.
Nutrition Facts
Calories |
285 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.3 g | 22% | |
| Saturated Fat | 3.8 g | 19% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 30 mg | 10% | |
| Sodium | 634 mg | 28% | |
| Total Carbohydrate | 11.5 g | 4% | |
| Dietary Fiber | 5.4 g | 19% | |
| Total Sugars | 1.2 g | ||
| Protein | 24.5 g | 49% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 232 mg | 18% | |
| Iron | 1.3 mg | 7% | |
| Potassium | 716 mg | 15% | |
*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.
