Protein Bagel.
Serves 1 · Prep: 5 min · Cook: 2 min
Build Your Meal
Quality Protein, choose one
3–4 oz smoked salmon
3–4 oz sliced turkey
Non-Starchy Veggies, choose a few
Sliced tomato
Sliced cucumber or pickled cucumber
Thinly sliced red onion
Arugula or mixed greens
Capers
Fresh dill
Healthy Fats, choose one
2 Tbsp cream cheese or ricotta
½ small avocado or 2 heaping Tbsp guacamole
Complex Carbs (Optional), choose one
1 regular bagel
1 large or 2 small slices GF sourdough or Ezekiel bread
Skipping the Complex Carb?
1 Hero bagel or similar low-carb bagel
Extras
Black pepper, to taste
Fresh dill, chives, or parsley
Lemon wedge
Make It
Toast your bagel or bread and spread with your Healthy Fat. Layer with your Quality Protein and Non-Starchy Veggies.
Finish with black pepper, fresh herbs, and a squeeze of lemon.
Make It Your Own
Seasoning: Everything But the Bagel or red pepper flakes
For turkey: mustard or Dijon
Add an egg: 1–2 boiled or poached eggs on top
Notes
For dairy-free, choose cream cheese or ricotta from Kite Hill or Miyoko's, or use avocado.
For gluten-free, choose GF sourdough or a certified gluten-free bagel.
For turkey, look for options without added nitrates or nitrites, such as Applegate or True Story.
If choosing smoked salmon, look for wild-caught when available.
Smoked salmon is already salty, so taste before adding extra salt.
More breakfasts: Savory Eggs or Protein Oatmeal.
