A deli-style breakfast sandwich rebuilt to hit 42g of protein for 471 calories. A folded egg, crispy turkey bacon, fresh veg and a garlicky sriracha-yogurt sauce on a toasted bagel — the sauce is what makes it taste like something you’d pay for.

Wrap it in parchment and cut it in half; the toppings stay put and it eats like takeaway.

Ingredients

  • For the sandwich
  • Bagel — 1, whole wheat [P 10 C 48 F 2]
  • Egg whites — ½ cup [P 13 C 1 F 0]
  • Whole egg — 1 [P 6 C 0 F 5]
  • Turkey bacon — 1 strip [P 3 C 0 F 2]
  • Olive oil — 1 tsp (or spray)
  • Salt, pepper — to taste
  • For the sauce
  • Fat-free plain Greek yogurt — ⅓ cup [P 8 C 4 F 0]
  • Sriracha — 2 tsp
  • Minced garlic — 1 tsp
  • For the toppings
  • Spinach — a handful
  • Tomato — 3–4 slices
  • Onion — ¼ cup, sliced

Method

  1. Fold the egg. Cook the egg whites ~30 seconds, make a hole in a corner, crack the whole egg in, season, cover 1–2 minutes, then fold over twice.
  2. Crisp the bacon. Cook the turkey bacon ~2 minutes a side.
  3. Make the sauce. Mix the yogurt, sriracha and garlic.
  4. Build. Toast the bagel, spread sauce on both sides, layer spinach, tomato, onion, egg and bacon.

What to eat it with

  • Wrapped and halved — restaurant-style, keeps toppings in place.
  • More sriracha — for heat.
  • Sliced avocado — adds fat and fibre.

Variations

  • Add peppers or avocado — the author’s favourite extras.
  • Lower carb: a thin bagel or English muffin.
  • Vegetarian: skip the turkey bacon, add mushrooms.

Honest notes

  • Fibre: about 5g, from the whole-wheat bagel and veg.
  • Bagel is the calorie driver: a full bagel is why this is the highest-calorie breakfast here — a thin bagel drops it well under 400.
  • Macros: reconcile with the 471 cal / 42g protein listed; no correction needed.