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Low Carb, High Protein Breakfast Bagel Sandwich

breakfast sandwich

These Breakfast Bagel Sandwiches will be your go-to healthy & filling breakfast for the new year! Eat Royo makes it so easy to enjoy your favorite bread and bagels while being carb & calorie conscious. Their products are great for your gut too! I hope you L🥯VE this recipe as much as I do! The macros will obviously vary depending on your protein choices and whatnot but I did include the macros of mine below. The Eat Royo low carb everything bagels are only 80 calories with 6g net carbs & 10g protein!

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Ingredients

  • Low Carb Bagel - I used 1 of the Eat Royo Low Carb Everything Bagels. I love these because they are full of whole grains, keto friendly, high fiber, non-GMO, and only 90 calories! They have 6 grams of net carbs and 10 grams of protein. Use the code COOKINGKATIELADY at checkout to get 10% off your order!
  • Egg - 1 large egg.
  • Protein of Choice - I used a few slices of ham (2 ounces).
  • Cheese of Choice - I used 1/8 cup of shredded white cheddar cheese.
  • Spinach - 1/4 cup of baby spinach.
  • Avocado - 1/2 hass avocado, sliced.
breakfast sandwich

How To Make It

  1. Put a light drizzle of olive oil in a pan over medium heat. Add the spinach and sauté with some sea salt and pepper until wilted. Set aside.
  2. Put your bagel in the toaster. Melt some butter on your pan (if you like garlic you can add some minced garlic too) and start cooking your egg on another pan. I seasoned my egg with red pepper flakes, salt, and pepper.
  3. Add your bagel to the buttered pan face down and then flip it back over.
  4. Add shredded cheese to both halves of the bagel. Assemble your breakfast sandwich with (1) bottom half of bagel w/ melted cheese (2) spinach (3) avocado slices (4) ham (5) egg and (5) top half of bagel with melted cheese. Enjoy!
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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.
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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!

Cuisine
Courses
Difficulty Beginner
Time
Prep Time: 10 mins Cook Time: 5 mins Total Time: 15 mins
Servings 1
Calories 437
Description

This will be your go-to healthy & filling breakfast sandwich for the new year! Eat Royo makes it so easy to enjoy your favorite bread and bagels while being carb & calorie conscious. Their products are great for your gut too! I hope you L🥯VE this recipe as much as I do! The macros will obviously vary depending on your protein choices and whatnot but I did include the macros of mine below. The Eat Royo low carb everything bagels are only 80 calories with 6g net carbs & 10g protein!

Ingredients
  • 1 low carb bagel (Use the code COOKINGKATIELADY for 10% off at eatroyo.com! I used the everything bagels.)
  • 1 egg (large)
  • 2 oz ham (sliced, or protein of choice)
  • 1/4 cup white cheddar cheese (shredded, or cheese of choice)
  • 1/4 cup baby spinach
  • 1/2 hass avocado
Instructions

  1. Put a light drizzle of olive oil in a pan over medium heat. Add the spinach and sauté with some sea salt and pepper until wilted. Set aside.

  2. Put your bagel in the toaster. Melt some butter on your pan (if you like garlic you can add some minced garlic too) and start cooking your egg on another pan to your desired way. I seasoned my egg with red pepper flakes, salt, and pepper.

  3. Add your bagel to the buttered pan face down and then flip it back over.

  4. Add shredded cheese to both halves of the bagel. Assemble your sandwich with (1) bottom half of bagel w/ melted cheese (2) spinach (3) avocado slices (4) ham (5) egg and (5) top half of bagel with melted cheese. Enjoy!

Nutrition Facts

Servings 1

Amount Per Serving
Calories 437kcal
% Daily Value *
Total Fat 28.2g44%
Saturated Fat 7.6g38%
Cholesterol 260.2mg87%
Sodium 1152.9mg49%
Total Carbohydrate 48g16%
Dietary Fiber 38.7g155%
Sugars 2.8g
Protein 32g64%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Did you make this recipe?

The next time you make it, snap a picture, and share it to your socials. Tag @cookingkatielady and #cookingkatielady so I can admire your masterpiece and share with others!:)

Please note that my nutrition label is approximate and can have slight rounding.

Read it online: https://cookingkatielady.com/recipe/low-carb-high-protein-breakfast-bagel-sandwich/