Low Sodium Bagel Sandwich with Egg and Bacon
Start your day with a flavorful and heart-healthy twist on a breakfast classic with this Low Sodium Bagel Sandwich with Egg and Bacon. Perfectly balancing taste and nutrition, this sandwich features a toasted whole grain bagel layered with creamy avocado, fresh spinach, and juicy slices of tomato. The star ingredients—savory low sodium turkey bacon and a perfectly cooked egg—add satisfying protein while keeping the sodium content in check. A hint of black pepper and a splash of olive oil elevate the flavors without the need for extra salt, making it a wholesome, nutrient-packed option that's ready in just 20 minutes. Whether you’re craving a quick breakfast or a light lunch, this sandwich proves that eating healthy doesn't mean sacrificing indulgence.
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Recipe Information
Ingredients
- 1 Low sodium whole grain bagel
- 1 Egg
- 2 slices Low sodium turkey bacon
- 0.5 Avocado
- 0.5 Tomato
- 0.5 cup Fresh spinach leaves
- 1 teaspoon Olive oil
- 0.25 teaspoon Black pepper
Instructions
Slice the low sodium whole grain bagel in half and lightly toast it to your preference.
Heat a non-stick skillet over medium heat and add 1 teaspoon of olive oil.
Cook the low sodium turkey bacon slices in the skillet for 2-3 minutes on each side, or until crispy. Remove them from the skillet and set aside on a paper towel to drain any excess oil.
Using the same skillet, crack the egg into the pan and season with a pinch of black pepper. Cook for about 2-3 minutes, flipping halfway through, until the yolk reaches your desired level of doneness.
Slice the avocado in half, remove the pit, and scoop out the flesh from half of the avocado. Mash it gently with a fork in a small bowl.
Slice the tomato into thin, even slices.
To assemble the sandwich, spread the mashed avocado evenly over the cut sides of the toasted bagel.
Place the fresh spinach leaves on the bottom half of the bagel, followed by the sliced tomato.
Add the cooked turkey bacon slices and then place the cooked egg on top.
Finish by topping with the other half of the bagel. Serve immediately and enjoy your low sodium bagel sandwich with egg and bacon.
Nutrition Facts
Calories |
652 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 38.1 g | 49% | |
| Saturated Fat | 7.1 g | 36% | |
| Polyunsaturated Fat | 4.5 g | ||
| Cholesterol | 216 mg | 72% | |
| Sodium | 1119 mg | 49% | |
| Total Carbohydrate | 59.2 g | 22% | |
| Dietary Fiber | 12.0 g | 43% | |
| Total Sugars | 10.7 g | ||
| Protein | 22.4 g | 45% | |
| Vitamin D | 1.2 mcg | 6% | |
| Calcium | 72 mg | 6% | |
| Iron | 4.9 mg | 27% | |
| Potassium | 794 mg | 17% | |
*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.
