Sometimes all I want for breakfast is buttered toast, but that doesn’t always cut it.
When my workout intensity or volume is high, I know that getting plenty of protein is important, especially after a big workout. I always aim to get in at least 25-30g of protein post-workout, but the more, the better.
I often eat a bagel for breakfast because a couple years ago, when I was competing in obstacle course races and working with a sports nutritionist, she was always promoting bagels as breakfast and snack options. That’s because bagels are high in carbs and higher in protein than most other carb options. Most people are unaware that there’s in the region of nine to 12g of protein in a standard bagel.
Then I saw these high-protein bagels in my local store, which pack in 21g of protein in 300 calories.
I added bacon and cheese, and the result is my new breakfast staple. It’s packed with 38 grams of protein, has plenty of flavor, and is easy to prepare ahead of time or as needed. If you’re someone who often has to eat breakfast on-the-go, this is a great option.
I love this sandwich prepared with Canadian bacon and provolone cheese but it can be adapted to your own taste preferences. Just keep in mind that changing the type of meat and cheese will change the macros a bit. I have also made this breakfast sandwich using part-skim mozzarella, turkey bacon, turkey sausage, ham, and using all egg whites rather than a whole egg plus an egg white. These combinations keep the macros similar to the recipe below.
High-protein bagel sandwich recipe
(Image credit: Future / Amber Nelson)
Ingredients
- 1 toasted high-protein bagel
- 3 slices Canadian bacon
- 1 egg
- 1 egg white
- 1 slice low-fat provolone or mozzarella cheese
- 1 wedge Laughing Cow cheese
- Salt and pepper
Method
- Beat 1 egg plus one egg white in small bowl, and season with salt and pepper.
- Heat a frying pan on medium heat and spray with cooking spray.
- Add the egg mixture to the frying pan as you would a pancake.
- Add Canadian bacon slices to the side of the frying pan to warm while the egg cooks.
- Toast the bagel and spread with a wedge of Laughing Cow cheese.
- Top the bagel with the fully cooked egg, warmed Canadian bacon and cheese slice.
To prep ahead of time, do not preheat the meat or toast the bagel. Cook the egg then leave to cool. Add the egg, cheese, meat, and Laughing Cow cheese spread to the cold bagel, wrap in parchment paper, and place in the fridge for up to four days. When you’re ready to eat the sandwich, microwave in the paper for 60 seconds, check to see if it is heated through, heat for an additional 30 seconds if needed.