High-Protein Breakfast Bagel Sandwiches: The Perfect Meal Prep for Busy Mornings
5-Day Meal Prep
Mornings can be hectic, especially when you’re trying to juggle a busy schedule but still want to stay on track with your health goals. This High-Protein Breakfast Bagel Sandwich recipe is here to save the day! Packed with protein, low in fat, and easy to prepare in advance, these sandwiches are the perfect grab-and-go breakfast for those busy mornings when you don’t have time to cook.
With turkey bacon, egg whites, low-fat cheese, and high-protein cottage cheese, these sandwiches will fuel your day and keep you satisfied until your next meal. Plus, they’re incredibly easy to make in bulk for meal prep—just assemble, wrap, and store them in the fridge for a quick, nutritious breakfast whenever you need it.
Let’s dive into how you can make this healthy, high-protein breakfast sandwich!
Macros per Sandwich (approx.):
Calories: 250-300
Protein: 25g
Fat: 6g
Carbs: 30g
Ingredients (Makes 8 Sandwiches)
For the Sandwich Filling:
1 package Bagel Thins (8 count) – These provide a lighter, lower-calorie alternative to regular bagels, while still giving you that satisfying bagel texture.
8 slices Turkey Bacon – Lean protein that adds a savory, crispy bite to your sandwich.
32 oz Egg Beaters (or liquid egg whites) – A great source of protein with little to no fat.
1 cup Low-Fat Cottage Cheese – Packed with protein, this adds creaminess to the eggs and helps boost the overall protein content of the meal.
8 slices Low-Fat Cheddar Cheese – A tasty, melty cheese to top your sandwich without the added calories of full-fat cheese.
For Seasoning:
1 tsp Garlic Powder – For savory depth of flavor.
1 tsp Salt – Essential for seasoning and enhancing the taste.
1 tsp Pepper – For a slight kick that balances the savory ingredients.
1. Cook the Turkey Bacon
Start by cutting the 8 slices of turkey bacon in half. Lightly coat a large skillet with olive oil cooking spray, and heat over medium heat. Cook the turkey bacon until crispy and golden brown, about 5-7 minutes, flipping as necessary. Once done, set the bacon aside on a paper towel to drain any excess grease.
2. Prepare the Egg Mixture
In a large bowl, pour the 32 oz of egg beaters (or liquid egg whites) and add 1 tsp garlic powder, 1 tsp salt, and 1 tsp pepper. Mix well to ensure the seasonings are evenly distributed. Add the 1 cup of low-fat cottage cheese to the egg mixture and stir until the mixture is smooth. The cottage cheese will add a creamy texture and extra protein to your eggs.
3. Bake the Eggs
Preheat your oven to 400°F. Line a baking sheet with parchment paper or a silicone baking mat for easy cleanup. Pour the egg mixture onto the lined baking sheet, spreading it out evenly. Bake for about 10-12 minutes, or until the eggs are fully set and cooked through. You’ll know the eggs are done when a knife inserted in the center comes out clean.
4. Assemble the Sandwiches
Once the eggs are baked and cooled slightly, cut them into squares that will fit the bagel thins. Lay one square of egg on each bagel thin. Top with a slice of low-fat cheddar cheese and 2 slices of turkey bacon. You can also add a little extra seasoning if you like your sandwiches with a bit more flavor.
5. Wrap and Store
Wrap each sandwich in parchment paper or foil for easy storage. Store them in an airtight container in the fridge, and they’ll stay fresh for up to 5 days. These high-protein breakfast sandwiches are perfect for meal prep—just grab one as you’re heading out the door for a quick, healthy breakfast.
Meal Prep Safety Tips:
Cool Before Storing: Make sure the baked egg mixture and turkey bacon cool down a bit before wrapping and storing them in the fridge. This helps prevent condensation inside the wrapping, keeping your sandwiches fresh and avoiding sogginess.
Proper Storage: Store your breakfast sandwiches in airtight containers or wrap them tightly in parchment paper or foil. Keep them refrigerated for up to 5 days. For longer storage, these sandwiches can also be frozen for up to 3 months. Simply reheat them in the microwave or oven before eating.
Reheat Safely: When reheating, make sure the sandwiches are heated evenly. Microwave each sandwich for about 1-2 minutes, or bake them in the oven at 350°F for 10-15 minutes until heated through.
Keep Ingredients Fresh: To avoid sogginess, you can store the cheese separately or add it just before serving. This ensures it stays fresh and melted when reheated.
Additional Notes:
Low-Calorie Bagel Thins: For the bagel thins, I recommend using brands like Thomas’ Bagel Thins or Lender’s Bagel Thins, both of which are lower in calories and carbs compared to regular bagels. They can be found in most grocery stores in the bread or bakery section, or you can find them online.
Turkey Bacon Alternatives: If you’re not a fan of turkey bacon, you can easily swap it out for regular bacon (though keep in mind that this will increase the fat and calorie content). Alternatively, lean ham or even cooked chicken sausage could be great options.
Egg Mixture Variations: If you don’t have liquid egg whites (Egg Beaters), you can easily use regular egg whites(about 16 egg whites will equal 32 oz) or whole eggs (though using whole eggs will increase the fat content). Adding spinach or chopped peppers to the egg mixture can also boost the veggie content of your sandwiches.
Customization: Feel free to customize the sandwich by adding your favorite veggies (like spinach, onions, or tomatoes) or switching out the cheese for a different low-fat variety. This is a very versatile recipe!
Freezer-Friendly: These sandwiches freeze wonderfully! After baking, wrap them in foil and store them in a freezer-safe container. When you’re ready to eat, pop them in the microwave or toaster oven for a quick and easy breakfast.
Final Thoughts:
These High-Protein Breakfast Bagel Sandwiches are the perfect solution for busy mornings when you need a quick, healthy breakfast but don’t have time to cook from scratch. Packed with lean protein, fiber, and flavor, they will keep you full and energized for hours. Whether you’re meal prepping for the week or just need a grab-and-go option, these sandwiches are a game-changer. The best part? They’re easy to make, budget-friendly, and customizable to fit your dietary needs. Enjoy these high-protein breakfast sandwiches and start your day off right!