This Breakfast Bagel is a high-protein, savoury breakfast that brings together classic flavours in one satisfying meal. With layers of crispy bacon, juicy sausages, eggs and creamy melted cheese, it’s the perfect way to kickstart your day.
Breakfast Bagel
If you want a hearty, savoury breakfast, this Breakfast Bagel recipe is for you. It’s the perfect way to enjoy a classic combination of flavours, all wrapped up in a warm, toasted bagel thin.
Think of it as a breakfast sandwich, but with a lighter, protein-packed twist that’s still indulgent. It’s quick and simple to prepare, making it ideal for busy mornings when you need a satisfying start to your day.
Once assembled and toasted, the melty cheese, crispy bacon, runny eggs and juicy sausages combine into a deliciously comforting meal. It’s easy, convenient, and delicious. With 44.2g of protein and 555 calories, it’s perfect for fuelling your morning or post-workout recovery.
Why We Love this Recipe
- High in Protein: Packed with 44.2g of protein, this Breakfast Bagel is perfect for fuelling your morning and keeping you satisfied for hours.
- Easy to Make: With simple ingredients and minimal effort, this recipe comes together in under 15 minutes.
- Great for Meal Prep: You can prepare it in advance and reheat for a quick, delicious breakfast on busy mornings.
What are Bagel Thins?
Bagel thins are a lighter, thinner version of traditional bagels, offering the same great taste with fewer calories and carbs. Made from wholesome ingredients, they’re a popular choice for those looking to enjoy a balanced, satisfying breakfast.
While bagel thins are often used for sandwiches, they can also serve as a base for creative recipes like breakfast pizzas or open-faced melts. Their slim profile makes them perfect for quick toasting, and their versatility allows you to customise with your favourite toppings to suit your taste.
Breakfast Bagel Nutrition
This Breakfast Bagel is a savoury, protein-packed meal that balances flavour and nutrition. Here’s the nutritional breakdown per serving:
Calories: 555
Protein: 44.2g
Carbs: 33.1g
Fat: 27g
Ingredients
- Bacon: Adds a crispy, smoky flavour that forms the backbone of this breakfast bagel.
- Chipolata Sausages: Juicy and flavourful, these sausages provide a hearty, savoury bite.
- Eggs: Fried to perfection, they add richness and protein to the recipe.
- Bagel Thin: A lighter alternative to a traditional bagel, keeping the meal balanced and calorie-conscious.
- American Cheese Slice: Melts beautifully, adding a creamy texture and indulgent flavour.
- Low-Fat Butter: Lightly spread on the bagel thin, it enhances the overall taste without adding too many calories.
- Ketchup: A touch of tangy sweetness to complement the savoury elements.
- Low-Calorie Cooking Spray: Ensures the eggs cook perfectly without excess fat or oil.
How to Make Breakfast Bagel
See recipe card for ingredient quantities and full instructions.
To start, let’s cook the bacon and chipolata sausages in the air fryer at 200°C for 8 minutes. This ensures they’re perfectly crispy and evenly cooked with minimal effort.
While the bacon and sausages are cooking, we fry the eggs in a non-stick pan using low-calorie cooking spray. Cook them to your preferred doneness—whether sunny-side up, over-easy, or fully cooked.
Next, we slice the bagel thin in half and lightly spread low-fat butter on both sides. This adds a subtle layer of flavour to the base of the sandwich.
Then, we begin assembling the bagel. Layer the crispy bacon onto one half of the bagel, followed by the fried eggs and sausages. Add a slice of American cheese and drizzle with ketchup for a tangy, creamy finish.
Finally, we wrap the assembled bagel in aluminium foil and return it to the air fryer for an additional 3 minutes. This step melts the cheese and warms everything through, creating the ultimate breakfast experience. Unwrap and enjoy straight away!
Tips
- Use fresh ingredients. High-quality bacon and sausages will make a big difference in taste.
- Use Foil. Wrapping the bagel in foil ensures the cheese melts evenly and keeps everything warm.
- Customise your toppings. Add spinach, avocado, or swap ketchup for your favourite sauce like BBQ or Sriracha.
- Try different cheeses. While American cheese melts perfectly, you can try cheddar or gouda.
Recipe Variations & Substitutions
- Sausages: Swap the chipolata sausages for turkey sausages or vegetarian alternatives to suit your dietary preferences.
- Cheese: Replace American cheese with cheddar, gouda, or Swiss.
- Bagel: Use a wholemeal bagel thin or a gluten-free alternative to meet specific dietary needs.
- Sauce: Experiment with different condiments such as BBQ sauce, mustard, or hot sauce for a unique twist.
- Add Veggies: Include fresh spinach, sliced avocado, or sautéed mushrooms to add extra nutrients and flavour.
Storage
This Breakfast Bagel is best enjoyed fresh, but it can also be stored for later. Wrap it in foil and store it in the refrigerator for up to 2 days.
To reheat, place the wrapped bagel in an air fryer at 180°C for 3-4 minutes, or warm it in the oven at the same temperature until heated through. For best results, avoid microwaving, as it may make the bagel soggy.
Freezing is also an option! Assemble the bagel without the ketchup, wrap it tightly in foil, and freeze for up to 1 month. When ready to eat, thaw overnight in the fridge and reheat as above, adding ketchup just before serving.
Frequently Asked Questions
Yes! This recipe is perfect for meal prep. Assemble the bagel, store it in the fridge, and reheat it in the air fryer or oven when ready to eat.
No problem! You can cook the bacon and sausages in a frying pan or under the grill instead. To reheat, use an oven to maintain the crispness of the ingredients.
Absolutely! Swap the bacon and sausages for vegetarian alternatives, and you’ll still have a delicious, high-protein breakfast.
More High Protein Breakfast Ideas
After you try this Breakfast Bagel, let us know your thoughts! Follow us on Instagram for more high protein, low calorie recipe ideas.
Breakfast Bagel
Equipment
- Air fryer
- Frying Pan
- Spatula
- Aluminium foil
Ingredients
- 2 rashers Unsmoked Bacon
- 2 Chipolata Sausages
- 2 Eggs
- 1 American Cheese Slice
- 1 tsp Butter
- 1 tbsp Tomato Ketchup
- 1 Bagel Thin
- Low-calorie Cooking Spray
Instructions
Cook the Bacon and Sausages:
- Preheat the air fryer to 200°C (400°F). Place the bacon rashers and chipolata sausages in the air fryer basket and cook for 8 minutes.
- Fry the Eggs:
- While the bacon and sausages cook, heat a frying pan over medium heat. Spray with low-calorie cooking spray and fry the eggs to your preferred doneness.
- Prepare the Bagel:
- Slice the bagel thin in half and spread low-fat butter evenly on each side.
Assemble the Bagel:
- Place the cooked bacon on one half of the bagel. Add the fried eggs, followed by the sausages. Lay the American cheese slice on top and drizzle with ketchup.
- Melt the Cheese:
- Wrap the assembled bagel in aluminium foil and return it to the air fryer. Cook for an additional 3 minutes to melt the cheese and warm through.
- Serve and enjoy!
