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Photo: Evan de Normandie
Active Time:10 minsTotal Time:10 minsServings:1Jump to Nutrition Facts
Active Time:10 minsTotal Time:10 minsServings:1
Active Time:10 mins
Active Time:
10 mins
Total Time:10 mins
Total Time:
Servings:1
Servings:
1
Jump to Nutrition Facts
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How to Make a Healthy Breakfast Sandwich
When it comes to breakfast sandwich recipes, there are endless combinations to try. Get our expert tips and swaps for crafting a healthy breakfast sandwich. Use these guidelines to make our Egg-Avocado Breakfast Sandwich or apply them to another recipe for an equally delicious start to your morning.
The Base
An everything bagel thin acts as the base for this breakfast sandwich. Toasting the bagel thin solidifies its structure, adds texture and ensures that it won’t get soggy under the weight of the toppings. While the everything bagel seasoning adds another layer of flavor, you could also swap in a plain bagel, if desired. Or, swap out the bagel thin entirely and use an English muffin, roll or pita (look for whole-wheat ones, if possible).
The Egg
Eggs are an important part of any breakfast sandwich. They’re a great source of protein (FYI:one large egg has about 6 grams of protein) and arepacked with vitamin B12 and choline. Plus, eggs can be cooked in a variety of ways. We opt for a fried egg in this sandwich, but you can scramble it, boil it, poach it or fold it into an omelet.
The Cheese
Whether you opt for a slice of Monterey Jack, like we use here, or a sprinkle of feta, cheese is a welcome addition. If you’re looking to add a creamy element, you can swap in cream cheese. For even more savoriness, try a flavored cream cheese like chive & onion or veggie.
The Toppings
When it comes to toppings, the more the merrier. This healthy breakfast sandwich features alfalfa sprouts, red onion, avocado and a creamy mayo. Avocado and mayo add a creamy element while red onion provides a welcome crunch. If you’re looking to make a swap, other veggies like cucumber, lettuce, tomato, arugula or olives would all be delicious.
Cook Mode(Keep screen awake)Ingredients1tablespoonroasted garlic avocado-oil mayonnaise1everything bagel thin, toasted1sliceMonterey Jack cheese¼avocado, sliced2tablespoonsalfalfa sprouts1large egg, fried2tablespoonsthinly sliced red onion
Cook Mode(Keep screen awake)
Ingredients
1tablespoonroasted garlic avocado-oil mayonnaise
1everything bagel thin, toasted
1sliceMonterey Jack cheese
¼avocado, sliced
2tablespoonsalfalfa sprouts
1large egg, fried
2tablespoonsthinly sliced red onion
DirectionsSpread mayonnaise on 1 bagel thin half. Top with cheese, avocado, sprouts, fried egg and onion. Top with the remaining bagel thin half.Originally appeared: EatingWell Magazine, May 2021; updated October 2022
Directions
Spread mayonnaise on 1 bagel thin half. Top with cheese, avocado, sprouts, fried egg and onion. Top with the remaining bagel thin half.
Originally appeared: EatingWell Magazine, May 2021; updated October 2022
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Nutrition Facts(per serving)492Calories36gFat30gCarbs19gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
