Egg-Avocado Breakfast Sandwich

Be the first to rate & review!

This fresh-tasting bagel breakfast sandwich comes together in minutes with just a few ingredients. Creamy avocado pairs with crunchy onions and sprouts for a filling, healthy breakfast with layers of flavor.

Breana Lai Killeen, M.P.H., RD

Updated on September 19, 2023

Reviewed by Dietitian

Emily Lachtrupp, M.S., RD

Tested by

EatingWell Test Kitchen

California-Style Breakfast Sandwich — Photo: Evan de Normandie

Active Time:

10 mins

Total Time:

10 mins

Servings:

Nutrition Profile:

Nut-Free Soy-Free Vegetarian Low-Calorie

Jump to Nutrition Facts

How to Make a Healthy Breakfast Sandwich

When it comes to breakfast sandwich recipes, there are endless combinations to try. Get our expert tips and swaps for crafting a healthy breakfast sandwich. Use these guidelines to make our Egg-Avocado Breakfast Sandwich or apply them to another recipe for an equally delicious start to your morning.

The Base

An everything bagel thin acts as the base for this breakfast sandwich. Toasting the bagel thin solidifies its structure, adds texture and ensures that it won't get soggy under the weight of the toppings. While the everything bagel seasoning adds another layer of flavor, you could also swap in a plain bagel, if desired. Or, swap out the bagel thin entirely and use an English muffin, roll or pita (look for whole-wheat ones, if possible).

The Egg

Eggs are an important part of any breakfast sandwich. They're a great source of protein (FYI: one large egg has about 6 grams of protein) and are packed with vitamin B12 and choline. Plus, eggs can be cooked in a variety of ways. We opt for a fried egg in this sandwich, but you can scramble it, boil it, poach it or fold it into an omelet.

The Cheese

Whether you opt for a slice of Monterey Jack, like we use here, or a sprinkle of feta, cheese is a welcome addition. If you're looking to add a creamy element, you can swap in cream cheese. For even more savoriness, try a flavored cream cheese like chive & onion or veggie.

The Toppings

When it comes to toppings, the more the merrier. This healthy breakfast sandwich features alfalfa sprouts, red onion, avocado and a creamy mayo. Avocado and mayo add a creamy element while red onion provides a welcome crunch. If you're looking to make a swap, other veggies like cucumber, lettuce, tomato, arugula or olives would all be delicious.

Additional reporting by Alex Loh

Cook Mode (Keep screen awake)

Ingredients

1 tablespoon roasted garlic avocado-oil mayonnaise
1 everything bagel thin, toasted
1 slice Monterey Jack cheese
¼ avocado, sliced
2 tablespoons alfalfa sprouts
1 large egg, fried
2 tablespoons thinly sliced red onion

Directions

Spread mayonnaise on 1 bagel thin half. Top with cheese, avocado, sprouts, fried egg and onion. Top with the remaining bagel thin half.

Originally appeared: EatingWell Magazine, May 2021; updated October 2022

Nutrition Facts (per serving)

492	Calories
36g	Fat
30g	Carbs
19g	Protein

Nutrition Facts
Servings Per Recipe 1
Serving Size 1 sandwich
Calories 492
% Daily Value *
Total Carbohydrate 30g	11%
Dietary Fiber 9g	32%
Total Sugars 4g
Protein 19g	38%
Total Fat 36g	46%
Saturated Fat 10g	50%
Cholesterol 224mg	75%
Vitamin A 657IU	13%
Sodium 583mg	25%
Potassium 361mg	8%

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.