Real talk: Nothing makes me happier than a thick, gooey, cheesy breakfast sandwich on a New York style bagel. Well, this morning I woke up and needed that feeling, but then remembered that I did NOT need the 600-calories that comes along with it.
Then it came to me! A trick I had learned when interning in the Gestational Diabetes ward at Cooper University Hospital. The dietitian I shadowed was the first to teach me about scooping out bagels! “Brilliant!” I thought.
Not only was I excited about reducing the calories, carb count and sodium by one-third, I also looked forward to the endless stuffing possibilities.
Side Note: I think the first time I utilized the scoop-out method, I spread low-fat cream cheese around the inside, shoved in some red onions, thin cucumber slices and capers, then topped it off with smoked salmon and tomato! No longer did I have the problem of making sure each ingredient was present with each bite! My smoked salmon bagel boat resolved that issue in a cinch!
With that, I was sold.
The Tip: Toast the bagel halves. Run a knife around the outside of the innards and then again around the bagels center. Use your hands to pull out the breading.
A few healthy ingredient swaps, a scooped-out bagel and Voila! A New York style breakfast sandwich was ready to be served!
Makes: 1 sandwich
Prep Time: 5 minutes
Total Time: 15 minutes
- 1 bagel, toasted and scooped*
- 3 egg whites
- 1 slice Lite Cheddar Cheese
- 1 thin ring, sliced red onion
- 2 thin slices tomato
- ½ cup spring mix greens
- ¼ teaspoon extra-virgin olive oil
- (Optional ingredients: 1-2 oz turkey bacon pieces)**
Use whole-wheat bagel for added nutritional benefit*
Turkey bacon will increase calorie and sodium count**
- Preheat skillet to low to medium. Add small amount of oil.
- Fry egg whites until solid. Add cheese and fold the egg over to make a thin omelette. Flip and continue to cook for another minute or until cheese is melted.
- Construct your breakfast sandwich by layering the egg, tomato, lettuce and red onion slices!
Nutritional Facts Per Serving: 300 Calories, 6 g Fat (3 g Sat), 35 g Carbohydrate, 2.5 g Fiber, 26 g Protein, 15 mg Cholesterol, 500 mg Sodium
Compare to Dunkin Donuts Bagel, Egg and Cheese: 470 Calories, 15 g Fat (6 g Sat), 65 g Carbohydrate, 2 g Fiber, 20 g Protein, 190 mg Cholesterol, 1120 mg Sodium