Heart-Healthy Bagel Sandwich with Egg and Bacon
Elevate your breakfast with this Heart-Healthy Bagel Sandwich with Egg and Bacon, a nourishing twist on a classic favorite. Featuring a toasted whole grain bagel, creamy mashed avocado, crisp turkey bacon, tender baby spinach, fresh tomato slices, and perfectly poached eggs, this recipe is packed with nutrients and bold flavors. With just 25 minutes of prep and cook time, it’s quick to make and ideal for busy mornings or even a wholesome brunch. The turkey bacon and avocado provide heart-friendly fats, while the spinach and tomato add a fresh burst of vitamins to every bite. This protein-rich sandwich is delicious, satisfying, and assembled to perfection, making it a guilt-free option for those looking to enjoy comfort food in a healthier way. Each bite is a harmonious blend of texture and flavor designed to brighten your day.
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Recipe Information
Ingredients
- 1 piece Whole grain bagel
- 2 large Eggs
- 2 slices Turkey bacon
- 0.5 piece Avocado
- 0.5 cup Baby spinach
- 0.5 medium Tomato
- 1 teaspoon Olive oil
- 0.25 teaspoon Salt
- 0.25 teaspoon Black pepper
- 0.5 teaspoon Lemon juice
Instructions
Slice the whole grain bagel in half and lightly toast it in a toaster or oven.
While the bagel is toasting, heat a non-stick skillet over medium heat. Add the turkey bacon slices and cook for 3-4 minutes on each side until crispy. Remove and set aside on a paper towel-lined plate to absorb any excess oil.
In the same skillet, add the baby spinach and saute for about 2 minutes until just wilted. Remove from heat.
Bring a small pot of water to a simmer. Add a pinch of salt to the water. Crack the eggs into a small bowl and gently slide them into the simmering water to poach. Cook for about 3-4 minutes until the whites are set but the yolks are still runny. Remove with a slotted spoon and set aside.
Mash the avocado in a small bowl with salt, black pepper, and lemon juice.
Slice the tomato into thin rounds.
To assemble the sandwich, spread the mashed avocado on both halves of the toasted bagel. Place the wilted spinach on the bottom half, followed by the tomato slices, turkey bacon, and poached eggs. Top with the other half of the bagel.
Serve immediately and enjoy your heart-healthy bagel sandwich!
Nutrition Facts
Calories |
751 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 41.7 g | 53% | |
| Saturated Fat | 8.4 g | 42% | |
| Polyunsaturated Fat | 5.1 g | ||
| Cholesterol | 406 mg | 135% | |
| Sodium | 2171 mg | 94% | |
| Total Carbohydrate | 65.6 g | 24% | |
| Dietary Fiber | 10.1 g | 36% | |
| Total Sugars | 18.7 g | ||
| Protein | 30.9 g | 62% | |
| Vitamin D | 2.3 mcg | 12% | |
| Calcium | 223 mg | 17% | |
| Iron | 6.3 mg | 35% | |
| Potassium | 973 mg | 21% | |
*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.
