Maintaining a healthy diet can be difficult when you lead a busy life. Often, we don’t have the time to prepare three nutritious meals every single day. But that’s where meal prepping comes in. By making large batches of foods you can eat throughout the week, you’ll be setting yourself up for success. This especially comes in handy when breakfast rolls around and you’re able to rush out the door while still fitting a healthy meal in. And if you think overnight oats is the only prep-able breakfast, think again!
Sure, overnight oats are great. They’re packed with benefits, they’re versatile, and they’re oftentimes delicious. But if you don’t like oatmeal, you’re getting tired of the same old overnight oats trend, or you’re just stuck in a breakfast rut, don’t fret: there are plenty of other great meal prep breakfasts out there. And that includes a protein-packed bagel breakfast sandwich recipe from nutritionist Emily English, a.k.a. @emthenutritionist on TikTok. Find her recipe for frittata bagels below!
@emthenutritionist PREPABLE PROTEIN BAGELS | Batch make and freeze for a prepped breakfast that isn’t overnight oats. A super food frittata sandwiched with melty smoked cheese and a protein bagel packed with 22g grams of protein. Feel free to add in some sliced tomatoes and spinach after defrosting for the ultimate speedy breakfast. 287kcal per bagel. 22g protein. You will need 4x protein bagels 1/2 carton 500g egg whites 2 eggs 1 handful of chopped parsley 1 handful of chopped basil 1 spring onion, diced finely 4 diced sun dried tomatoes, drained from oil 4 slices of smoked applewood cheese (or use normal cheddar but the smoked reminds me of bacon bagels!) 1. Whisk the eggs and whites with chopped parsley, basil, diced spring onion, sun dried tomatoes and season with salt and pepper. Tip into a suitable oiled or non stick baking dish so it will cut into 4 bagel sized squares around 2cm thick. If you only have a dish that gives you a thin frittata, simply double stack in the bagel! 2. Bake the frittata at 200c fan for 5-10 minutes until set. Allow to cool. 3. Cut the frittata onto 4 squares to fill each bagel. Place a slice of cheese on top and close. Wrap each bagel in foil and freeze for up to 3 months. 4. To serve, remove from the freezer to thaw overnight then either stick into the air frier or warm in the oven at 200c for 5-6 minutes until the cheese has melted. Add in some extra spinach and tomatoes for luck! #mealprep #healthymeals #healthybreakfast #breakfast #breakfasthack #mealprepideas original sound – Emily English
Frittata Bagel Sandwiches
As a nutritionist, English is dedicated to sharing the best nutrition tips, tricks, and recipes with her followers—and this breakfast sandwich recipe she shared in one video certainly doesn’t disappoint. These tasty frittata bagels can spice up your morning meals, providing a high-protein alternative for those who are tired of overnight oats.
“I’m always looking for ways to make healthy eating more convenient, and it doesn’t get better than these bagels,” she says.
Batch-making and freezing these sandwiches offers a prepped breakfast solution that stands apart from the overnight oats trend. Each bagel contains a superfood frittata sandwiched between protein-packed bagel halves, offering a whopping 22 grams of protein per serving. Plus, with the addition smoked cheese, these frittatas are guaranteed to please your taste buds and keep you satisfied until your next meal (so you can avoid overindulging in unhealthy, processed snacks).
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The recipe, as detailed by English, includes a combination of wholesome ingredients that contribute to both flavor and nutrition. Whisk together egg whites, eggs, chopped parsley, basil, diced spring onion, and sun-dried tomatoes, seasoning with salt and pepper. Pour this mixture into an oiled or non-stick baking dish, creating squares around 2cm thick. Bake the frittata until set, then allow it to cool before cutting into bagel-sized squares.
Assembling the bagel frittatas is a simple process. Place a slice of smoked applewood cheese (or any preferred cheese) on top of each frittata square, then close the bagel. Wrap each completed bagel in foil and freeze for up to 3 months, ensuring a ready-to-go breakfast option for busy mornings.
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To serve, English recommends thawing the frozen bagel frittatas overnight and then either sticking them into the air fryer or warming them in the oven until the cheese has melted and the frittata is heated through. For an extra boost of freshness and nutrients, consider adding sliced tomatoes and spinach (get those healthy greens in!) before indulging in this ultimate speedy breakfast.
With just 287 calories per bagel and a hearty 22 grams of protein, these bagel frittatas offer a satisfying and nutrient-rich start to your day. Whether you're rushing out the door or taking a leisurely morning, this breakfast option is sure to become a new favorite. Trust Emily English when she says, "This is so delicious, and I know you’re going to be obsessed."
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