Quick High Protein Breakfast Bagel

When it comes to fuelling your body for a busy day, a breakfast that’s both quick and nutritious is essential. My High Protein Breakfast Bagel is a great option—easy to make, satisfying, and packed with protein and healthy fats to help keep you feeling energised. Whether you’re rushing out the door or prepping ahead, this high-protein bagel is a great way to start your day.

My pre-workout breakfast

As an athlete, I’m always looking for ways to maximise my protein intake while keeping things simple. The combination of eggs, cottage cheese, avocado and bagel in this recipe gives you an ideal balance of high-quality protein, healthy fats, and carbs. It’s quick to make, packed with nutrients, and easy to customise to suit your dietary needs.

What goes in my High Protein Breakfast Bagel

Eggs: Eggs are a powerhouse of protein, providing around 18g of protein in just three eggs. They’re rich in essential amino acids, which are the building blocks of muscle repair. Eggs also contain healthy fats, particularly omega-3 fatty acids which are great for heart health.

Cottage Cheese: Cottage cheese is a great source of casein protein, a slow-digesting protein that can help sustain you throughout the morning. Just 1-2 tablespoons of cottage cheese provides about 3g of protein. It also adds a creamy texture to the bagel, balancing out the other flavours.

Bagel: The bagel serves as the carb source to give you sustained energy throughout the day.

Spinach: Leafy greens like spinach are packed with essential vitamins and minerals, including iron, which helps transport oxygen to your muscles.

Avocado: Avocado provides healthy monounsaturated fats, which are vital for joint health and overall recovery. It’s also a great source of potassium, which helps balance electrolytes after intense workouts.

Quick and Easy to Make

The beauty of this recipe lies in its simplicity. In just a few minutes, you can have a high-protein meal. Here’s how to make it:

1. Start by melting butter in a non-stick skillet over medium heat.
2. Pour whisked eggs into the pan, ensuring the butter coats the entire surface.
3. Place the bottom half of the bagel in the centre of the pan, on top of the cooking eggs.
4. Allow the eggs to cook for a few minutes, then flip them over. This will help create a soft, fluffy base for your bagel.
5. Once the eggs are cooked and the bagel is toasted, spread cottage cheese on the top half of the bagel. Layer with fresh spinach and avocado slices.
6. Place the top half of the bagel on the bottom, cut it in half, and enjoy your delicious and filling breakfast.

Tips for making the best High-Protein Breakfast Bagel

To make sure your High-Protein Breakfast Bagel turns out perfectly every time, here are a few helpful tips:

Use a Non-Stick Pan: A non-stick skillet is key to cooking the eggs evenly without them sticking to the pan. This also ensures you can flip the eggs with ease and keep everything intact as you layer your bagel.

Whisk the Eggs Well: For fluffy eggs, make sure you whisk them thoroughly before cooking. This incorporates air into the eggs, which helps them cook up light and airy. Adding a pinch of salt and pepper before whisking can enhance the flavour.

Cook Eggs on Medium Heat: Cooking the eggs on medium heat gives you more control over the texture. If the heat is too high, the eggs may cook too quickly and become rubbery. Keep the heat moderate to ensure a smooth, soft texture.

Prep Ahead for Busy Mornings: If mornings are hectic, prep your ingredients the night before. You can pre-whisk the eggs and slice the avocado. In the morning, all you have to do is assemble and cook, making it even quicker to enjoy this high-protein breakfast.

Ingredient Alternatives

For a plant-based option, try using scrambled tofu instead of eggs. Tofu is high in protein and can easily absorb the flavours of the other ingredients.

If you want a lower-carb option, you could swap the bagel for a whole grain or gluten-free wrap.

If avocado isn’t your thing or you want to change it up, try adding a few slices of tomato or a smear of hummus for extra flavour and nutrition.

You can swap spinach for rocket or kale

Add extra protein with a few slices of turkey or smoked salmon

Macro Breakdown for one serving:

Calories: 679

Protein: 32g

Fat: 35g

Carbs: 54g

The macro breakdown provided is an estimate based on standard ingredient values and may vary depending on the specific brands or types of ingredients use.