Heart-Healthy Bagel with Egg and Cheese
Start your day right with this Heart-Healthy Bagel with Egg and Cheese—a nutritious twist on a classic breakfast sandwich that's both satisfying and good for your heart. Featuring a toasted whole grain bagel, protein-packed egg whites, creamy reduced-fat cheddar cheese, and vibrant sautéed spinach, this recipe delivers flavor and health benefits in every bite. Cooked with just a teaspoon of olive oil and seasoned with a hint of salt and black pepper, it’s a perfect low-fat, high-protein option for anyone looking to fuel their morning. Ready in just 15 minutes, this wholesome breakfast is ideal for busy mornings, offering a balance of indulgence and nutrition that’s easy to assemble and perfect for eating on the go.
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Recipe Information
Ingredients
- 1 Whole grain bagel
- 3 Large Egg whites
- 1 slice Reduced-fat cheddar cheese
- 0.5 cup Fresh spinach
- 1 teaspoon Olive oil
- 0.25 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Split the whole grain bagel in half and toast it to your liking.
In a non-stick skillet, heat 1 teaspoon of olive oil over medium heat.
Add the fresh spinach to the skillet and saute until wilted, about 2 minutes.
In a small bowl, whisk together the egg whites with salt and black pepper.
Pour the egg whites into the skillet with the spinach and cook gently, stirring occasionally, until they are set and no longer runny, roughly 3-4 minutes.
Place the slice of reduced-fat cheddar cheese on top of the egg white and spinach mixture to allow it to melt slightly.
Assemble the sandwich by placing the egg, spinach, and cheese mixture between the toasted bagel halves.
Serve immediately and enjoy your heart-healthy breakfast!
Nutrition Facts
Calories |
490 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.7 g | 25% | |
| Saturated Fat | 5.0 g | 25% | |
| Polyunsaturated Fat | 2.2 g | ||
| Cholesterol | 14 mg | 5% | |
| Sodium | 1285 mg | 56% | |
| Total Carbohydrate | 54.8 g | 20% | |
| Dietary Fiber | 4.5 g | 16% | |
| Total Sugars | 12.5 g | ||
| Protein | 25.3 g | 51% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 264 mg | 20% | |
| Iron | 3.5 mg | 19% | |
| Potassium | 394 mg | 8% | |
*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.
