Green Eggs & Ham Bagel Breakfast Sandwich

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This healthy bagel breakfast-sandwich recipe, with layers of ham, Swiss cheese, egg and spinach, is ready in just 5 minutes and can be wrapped up to eat on the go.

By
EatingWell Test Kitchen
Eating Well Bio Page
EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

EatingWell's Editorial Guidelines
Updated on April 18, 2024
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
Reviewed by Dietitian
Breana Lai Killeen, M.P.H., RD
A portrait of Breana Killeen, M.P.H., RD
Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD

Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands.

EatingWell's Editorial Guidelines
3758214.jpg
Cook Time:
5 mins
Total Time:
5 mins
Servings:
1
Yield:
1 serving
Nutrition Profile:
High-Calcium Bone-Health Healthy Aging Healthy Immunity High-Fiber High-Protein
Jump to Nutrition Facts
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Ingredients

  • 1 whole-wheat bagel (3 ounces), halved

  • 1 slice low-sodium Swiss cheese

  • 1 slice Canadian bacon

  • 1 teaspoon extra-virgin olive oil

  • 1 large egg

  • ½ cup baby spinach, coarsely chopped

  • Pinch of freshly ground pepper

Directions

  1. Toast bagel. Place cheese and Canadian bacon on the bottom half. Heat oil in a small nonstick skillet over medium-high heat. Add egg, spinach and pepper and cook, stirring, until set, about 1 minute. Place the egg mixture on the cheese and bacon. Top with the remaining bagel half. Cut in half to serve, if desired.

Originally appeared: EatingWell Magazine, March/April 2013

Nutrition Facts (per serving)

446 Calories
17g Fat
50g Carbs
26g Protein
Nutrition Facts
Servings Per Recipe 1
Calories 446
% Daily Value *
Total Carbohydrate 50g 18%
Dietary Fiber 8g 30%
Total Sugars 2g
Added Sugars 1g 2%
Protein 26g 52%
Total Fat 17g 22%
Saturated Fat 7g 33%
Cholesterol 215mg 72%
Vitamin A 1863IU 37%
Vitamin C 4mg 5%
Folate 55mcg 14%
Sodium 670mg 29%
Calcium 287mg 22%
Iron 4mg 23%
Magnesium 119mg 28%
Potassium 593mg 13%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* 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.

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