Low Carb, High Protein Healthy Breakfast Bagel Sandwich

These healthy bagel sandwiches will be your go-to healthy & filling breakfast for the new year! Starting your day with a nutritious, energizing breakfast doesn’t have to be complicated or time-consuming. These healthy bagel sandwiches are the perfect way to fuel your morning without sacrificing taste. Made with Eat Royo’s Low Carb Everything Bagels, each sandwich packs a punch with high protein, low calories, and tons of flavor. Whether you’re looking to stay on track with your fitness goals or simply want to enjoy a delicious and satisfying meal, these bagel sandwiches check all the boxes!

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Why Eat Royo Low Carb Everything Bagels?

The star of this breakfast sandwich is the Eat Royo Low Carb Everything Bagel. At just 90 calories per bagel, it’s a fantastic choice for anyone following a keto, low-carb, or calorie-conscious diet. These bagels are made with whole grains and are high in fiber (6 grams of net carbs), making them not only filling but also great for digestion. The bagels are non-GMO, and each one contains 10 grams of protein, which helps you stay full longer and supports muscle health. Plus, you can enjoy a guilt-free breakfast without worrying about a carb overload. Use the code COOKINGKATIELADY at checkout to get 10% off your order and try them out yourself!

The Perfect Combination: Egg, Protein, Cheese, and More

To build the perfect breakfast sandwich, you’ll need a few more key ingredients, all of which add nutrients and flavor. I like to start with a large egg, cooked to your preference—whether scrambled, fried, or poached. The egg adds protein and healthy fats, making it the ideal breakfast component.

Next, I add a protein of choice—I went with 2 ounces of sliced ham for this recipe. Not only does ham provide a savory kick, but it also contributes additional protein, helping you stay satisfied throughout the morning. If you’re looking for a different flavor or need a vegetarian option, you could easily swap the ham for other protein-rich ingredients such as turkey bacon, grilled chicken, or tofu.

For a creamy, indulgent twist, I used shredded white cheddar cheese. Just 1/8 cup adds the perfect amount of richness without being overwhelming. However, you can also experiment with other cheeses such as mozzarella, goat cheese, or even feta for a tangy flavor.

I also love the addition of baby spinach to add a pop of color and nutrients. With just 1/4 cup, you’ll get a boost of vitamins and minerals, not to mention a delicious freshness that pairs perfectly with the other ingredients.

Lastly, no breakfast bagel sandwich is complete without some creamy avocado. Half a Hass avocado sliced adds healthy fats and a smooth texture, making every bite even more satisfying.

Ingredient Substitutions: Mix It Up!

While the ingredients I’ve chosen for this bagel sandwich are delicious and nutritious, you can absolutely get creative and customize your sandwich to fit your taste preferences or dietary needs.

• Bagel Alternatives: If you’re looking for variety, try the Eat Royo Cinnamon Swirl Low Carb Bagel for a slightly sweet twist, or opt for the Plain Low Carb Bagel if you prefer a more neutral base. These options are still low-carb, high-protein, and perfect for building your sandwich.
• Egg Alternatives: For those following a vegan or dairy-free diet, you can swap the egg for a tofu scramble or even a pre-made plant-based egg substitute. These alternatives will provide a similar texture and protein content.
• Protein Alternatives: If ham isn’t your thing, consider using grilled chicken breast, turkey slices, bacon, or even cooked quinoa for a plant-based protein option. A vegan sausage patty can also be a great choice for a savory sandwich.
• Cheese Alternatives: If you’re avoiding dairy, there are plenty of dairy-free cheese options on the market today. Look for ones made from nuts or soy that melt well and mimic the texture of regular cheese. Vegan cream cheese is also a great option if you want that creamy richness without the dairy.
• Greens and Veggies: While spinach is a great go-to for this sandwich, don’t be afraid to mix it up. You can use other leafy greens like arugula, kale, or even romaine lettuce. Add extra veggies like tomato slices, sautéed mushrooms, or roasted red peppers to elevate the flavor and increase your vegetable intake.
• Avocado Alternatives: If you’re not an avocado fan or want to switch it up, try adding a spoonful of Greek yogurt for a creamy texture or some hummus for extra flavor. You could also add some pico de gallo or salsa for a zesty touch.

Ingredients List Recap

How To Make It

Why Is Consuming Protein Important?

• Protein is nutrient-rich, so it helps you stay fuller longer. You are more likely to eat less when you have high protein meals because you won’t have the munchies!
• It boosts your metabolism & increases fat burning.
• It increases muscles & strength. If you are lifting weights and not eating enough protein, you aren’t going to see much of a difference!
• It lowers your blood pressure.

Check Me Out on Social Media!

I post all my recipes on social media as well and you can stay up to date on what I am up to! Also, I love seeing people try my recipes! When make these, snap a picture, and share it to your socials. Tag @cookingkatielady and #cookingkatielady so I can admire your masterpiece and share with others!

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These healthy bagel sandwiches are an excellent way to kickstart your morning with the right balance of protein, healthy fats, and fiber, all while keeping it low-carb and low-calorie. Whether you stick to the ingredients I’ve used or switch things up with your favorite alternatives, you can’t go wrong with this versatile breakfast option.

Don’t forget to grab your Eat Royo Low Carb Everything Bagels and use the code COOKINGKATIELADY at checkout for 10% off! Your healthy, delicious, and satisfying breakfast is just a few ingredients away.