Start your day deliciously and nutritiously with a turkey sausage and egg white bagel. This healthy bagel breakfast idea is quick to assemble and keeps you feeling full and energized. It’s a perfect way to enjoy a satisfying breakfast without a lot of fuss.
Key Ingredients & Substitutions
- Bagels: Choose whole wheat or your favorite type.
- Turkey Sausage: Pre-cooked turkey sausage patties work best for speed.
- Egg Whites: Carton egg whites are convenient; use fresh egg whites if you prefer.
- Cheese: A slice of low-fat cheese like provolone or cheddar melts beautifully.
- Spinach: Adds a boost of greens.
- Olive Oil Spray: For cooking without excess fat.
Ingredients
- 1 whole wheat bagel, split
- 1 pre-cooked turkey sausage patty
- ½ cup liquid egg whites
- 1 slice low-fat provolone cheese
- ¼ cup fresh spinach
- Olive oil cooking spray
- Salt and black pepper to taste
How Much Time Will You Need?
- Total Time: 10 minutes
- Prep Time: 2 minutes
- Cook Time: 8 minutes
- Servings: 1
- Calories per serving: Approximately 350-400 (varies with bagel and cheese choice)
- Tools Needed: Non-stick skillet, toaster (optional)
Step-by-Step Instructions
1. Toast Your Bagel
Lightly toast your split bagel to your preferred crispiness. This step prepares your base while you get the other ingredients ready for your healthy bagel breakfast idea. Set it aside once toasted.
2. Cook the Turkey Sausage
Spray a non-stick skillet with olive oil. Place the turkey sausage patty in the skillet and cook over medium heat for 2-3 minutes per side until it’s heated through and slightly browned. Remove the sausage and set it aside.
3. Prepare the Egg Whites
In the same skillet, if needed, add another quick spray of olive oil. Pour in the liquid egg whites. Cook for about 2-3 minutes, stirring gently until they are mostly set but still slightly moist. Season with salt and pepper.
4. Melt the Cheese and Wilt the Spinach
Once the egg whites are nearly cooked, place the slice of cheese on top. Add the fresh spinach around the cheese. Cover the skillet for 1 minute to allow the cheese to melt and the spinach to wilt.
5. Assemble Your Bagel
Place the cooked egg whites with melted cheese and wilted spinach onto the bottom half of your toasted bagel. Top with the warm turkey sausage patty. Complete your healthy bagel breakfast idea by adding the top half of the bagel.
Variation Ideas
- Add a slice of tomato or avocado for extra freshness.
- Try a different low-fat cheese like Swiss or mozzarella.
- Include a dash of hot sauce for a spicy kick.
- Swap spinach for kale or arugula.
Storage Instructions
This turkey sausage and egg white bagel is best enjoyed fresh. If you have leftovers, you can store the cooked components separately in airtight containers in the refrigerator for up to 2 days. Reheat the sausage and egg whites in a skillet or microwave, then assemble with a freshly toasted bagel.
Frequently Asked Questions (FAQ)
Q: Can I use fresh eggs instead of liquid egg whites?
A: Yes, you can use 2-3 fresh egg whites instead of liquid egg whites. You can also use one whole egg if you prefer.
Q: What kind of bagel works best for this healthy bagel breakfast idea?
A: Whole wheat bagels are a great choice for added fiber, but any bagel you enjoy will work.
Q: Can I make this ahead of time for meal prep?
A: You can cook the turkey sausage and egg whites ahead of time and store them. Assemble just before eating for the best taste and texture.
Q: Are there any other vegetables I can add?
A: Absolutely! Sliced bell peppers, onions, or mushrooms would be delicious additions.
Q: How can I make this spicier?
A: Add a pinch of red pepper flakes to the egg whites, or drizzle with your favorite hot sauce before serving.
Q: Is this recipe suitable for freezing?
A: While you can freeze the cooked sausage and egg whites, freezing assembled bagels is not recommended as the texture of the bagel can become soggy upon thawing.
