🥯 Brekkie Bagel

A high-protein, macro-friendly breakfast - great for meal prep.

Calories: 377
Protein: 30 g
Carbs: 33 g
Fat: 15 g
Servings: 1
Prep Time: 5 mins
Cook Time: 10 mins

🛒 Ingredients

• 1 slice Tegal chicken bacon

• 1 large egg

• 2 egg whites

• 1 slice Edam cheese

• 1 Abe “thin” bagel

• 1 tbsp sriracha (or lite mayo)

• Prephouse olive oil sprayer - 10 sprays

• Salt & pepper to taste

🔪 Instructions

1. Prep the pan

Mist your pan with olive oil (10 sprays ≈ 27 calories).

2. Cook the egg

Fry 1 whole egg + 2 egg whites with salt and pepper to taste. Cook until edges are golden.

3. Cook the bacon

Pan-fry one slice of chicken bacon until browned and lightly charred.

4. Assemble

Layer the bagel with:

• Fried egg + whites

• Slice of Edam cheese

• Cooked chicken bacon
  

• Finish with a light drizzle of sriracha or lite mayo.

5. Toast

Toast in a sandwich press for melty goodness - or pre-toast the bagel first if you don’t have a press.

Note: if you were to pour a tablespoon of olive oil, that would add 120 calories to this meal. You see how switching to a sprayer adds control & removes hundreds of hidden calories across the week without giving up the good stuff.

💡 Macro-Smart Swaps:

• Want lower calories? Use half a cheese slice or skip the sauce.

• Extra protein? Add another egg white or swap to a high-protein bagel.

• Different flavours: Try sugar-free ketchup, mustard, or hot sauce.

📌 Why This Recipe Works

✔️ High protein regulates hunger hormones
✔️ Controlled olive oil leakage
✔️ Uses whole ingredients, and high volume
✔️ Low calorie