If mornings always feel rushed and you crave a healthy start, Meal Prep Breakfast Egg Bagels will seriously change your breakfast game. These hearty, veggie-loaded bagel sandwiches are perfect for making ahead and grabbing on the go, so every day can start with fuel and flavor you’ll actually look forward to.
Why You’ll Love This Recipe
- Meal Prep Magic: Prep these hearty egg bagels ahead of time, and your busy mornings are instantly easier and more delicious.
- Veggie-Packed Energy: Spinach and bell peppers bring in vibrant color, natural sweetness, and a healthy start to your day.
- Hands-Off, Quick Bake: The baked egg method saves time and energy, especially when making breakfast for a family or meal prepping for the week.
- Customizable & Satisfying: Whether you’re low-carb, vegetarian, or just want to mix things up, these Meal Prep Breakfast Egg Bagels happily adapt to everyone’s tastes.
Ingredients You’ll Need
You’ll be amazed at how these simple ingredients come together into something so wholesome, colorful, and crave-worthy. Every component plays a part—from the creamy eggs to the crisp veggies and that irresistible everything bagel seasoning!
- Avocado oil: Adds healthy fats and keeps the eggs from sticking while they bake for easy clean-up.
- Large eggs: The protein-packed base that turns fluffy in the oven and keeps you feeling full.
- Chopped spinach: Brings a boost of greens, a touch of color, and gentle earthiness to every bite.
- Finely chopped bell peppers: Adds sweetness and crunch that wakes up the flavor and texture.
- Salt, pepper, and paprika: The classic trio for seasoning eggs to perfection—paprika adds a gentle warmth and beautiful color.
- Low-carb everything bagels: These bagels bring classic deli flavor, crunch, and fun—plus they’re easy on the carbs.
- Cheddar cheese slices: Melt into the eggs for richness and a savory finish that makes these truly sandwich-worthy.
- Microgreens (optional): A fresh, peppery garnish that adds extra nutrients and a gorgeous finish.
Variations
The best part about Meal Prep Breakfast Egg Bagels? You truly can switch things up depending on what’s in your fridge or what flavors you’re craving. Personalize them for picky eaters, special diets, or whatever’s calling your name this week!
- Add Protein: Toss in cooked turkey sausage, crumbled bacon, or diced cooked tofu to amplify the protein and flavor.
- Cheese Swap: Try provolone, Swiss, pepper jack, or feta for a totally different cheesy note.
- Bagel Variety: Swap in whole wheat, gluten-free, or even mini bagels for bite-sized versions or dietary needs.
- Veggie Power: Mushrooms, tomatoes, or kale make tasty, colorful swaps for the spinach and peppers—choose your favorite!
How to Make Meal Prep Breakfast Egg Bagels
Step 1: Prep Your Pan
Start by heating your oven to 375°F (190°C). Drizzle the avocado oil into an 8″x10″ or square 9″x9″ baking dish, then use a pastry brush, paper towel, or your (clean!) fingers to coat the bottom and sides. This ensures your baked eggs pop out perfectly with zero sticking or mess.
Step 2: Whisk the Egg Mixture
Whisk the eggs together in a roomy bowl until they’re well combined and a bit frothy. Add the chopped spinach, bell peppers, salt, pepper, and paprika, giving everything a good stir. The veggies will create vibrant pops of color—so inviting!
Step 3: Bake the Eggs
Pour the egg and veggie mixture evenly into your oiled baking dish. Pop it in the oven for 20–25 minutes, or until the center is set and the edges are ever-so-slightly golden. Your kitchen will already smell cozy and amazing!
Step 4: Prepare the Bagels
While the eggs bake, slice your everything bagels through the center. For extra crunch and flavor, lightly toast them in a toaster or oven—totally optional but highly recommended.
Step 5: Assemble the Egg Bagels
Once the eggs are baked and have cooled for 5 minutes, use a spatula to cut them into four neat squares. Layer each square onto a toasted bagel half, top with cheddar cheese, and add microgreens if using. Cap with the top half and get ready to devour!
Pro Tips for Making Meal Prep Breakfast Egg Bagels
- Egg Square Perfection: Wait a few minutes after baking before slicing the eggs—this helps them set up for the cleanest, neatest squares for your bagels.
- Even Veggie Distribution: Be sure to stir the veggies well into the eggs so every bite (and every bagel) gets plenty of spinach and peppers.
- Ultimate Cheese Melt: Place the cheese slice on the warm egg straight from the oven so it melts beautifully before assembling the sandwich.
- Make-Ahead Wrapping: Let assembled bagels cool fully, then wrap tightly in parchment to avoid sogginess—perfect for reheating later!
How to Serve Meal Prep Breakfast Egg Bagels
Garnishes
For a fresh and visually pleasing finish, top your assembled Meal Prep Breakfast Egg Bagels with a sprinkle of microgreens, fresh chives, or even a few extra bell pepper bits. A light dash of everything bagel seasoning on top adds extra crunch and flavor, too!
Side Dishes
Turn this vibrant bagel sandwich into a full breakfast by plating it alongside crisp apple slices, roasted breakfast potatoes, or a small green salad. A little bowl of tangy yogurt or a fruity smoothie turns it into a brunch-worthy meal.
Creative Ways to Present
Make Meal Prep Breakfast Egg Bagels fun for everyone by cutting them into halves or quarters for a breakfast platter. You can also wrap each one in colorful parchment paper for a café-style feel or stack them with a flag pick for party-ready snacks.
Make Ahead and Storage
Storing Leftovers
Store your cooled, wrapped Meal Prep Breakfast Egg Bagels in the fridge for up to four days. Use parchment to separate each sandwich for easy grab-and-go breakfasts all week. They hold up beautifully and stay satisfying!
Freezing
For longer storage, freeze the assembled bagels (wrap each tightly in parchment, then place in a freezer-safe bag). They’ll keep well for up to two months—the ultimate make-ahead win for busy mornings.
Reheating
To reheat, simply microwave a thawed sandwich for about 40–60 seconds, or warm in the oven at 350°F wrapped in foil for a crispier bagel. The cheese melts, the eggs fluff up, and you’re ready to eat in minutes!
FAQs
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Can I use different types of bagels for Meal Prep Breakfast Egg Bagels?
Absolutely! While the recipe uses low-carb everything bagels, you can swap in whole wheat, gluten-free, or classic bagels depending on your preference or dietary needs. Just look for medium-sized bagels for the best sandwich ratio.
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What other vegetables work well in these egg bagels?
Feel free to add or swap in chopped mushrooms, diced tomatoes, shredded zucchini, or even kale. As long as you keep the veggie bits small (so the eggs bind well), you can make this recipe your own.
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Can I make Meal Prep Breakfast Egg Bagels dairy-free?
Definitely! Simply skip the cheddar cheese or use your favorite plant-based cheese slice. The egg and veggie filling is plenty flavorful and satisfying on its own.
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How long do these bagels last in the fridge after prepping?
Once assembled and cooled, Meal Prep Breakfast Egg Bagels will stay fresh in the fridge for up to four days. For longer storage, pop them into the freezer using the instructions above.
Final Thoughts
If you’re ready for a stress-free, energizing morning, Meal Prep Breakfast Egg Bagels are a true game changer. I hope you give this easy make-ahead recipe a try—there’s nothing better than waking up to a delicious, nourishing breakfast waiting for you!
Print
Meal Prep Breakfast Egg Bagels Recipe
- Prep Time: 5 minutes
- Cook Time: 25 minutes
- Total Time: 30 minutes
- Yield: 4 Bagels 1x
- Category: Breakfast
- Method: Baking
- Cuisine: American
- Diet: Vegetarian
Description
These Meal Prep Breakfast Egg Bagels are a perfect make-ahead breakfast option that is both delicious and nutritious. With fluffy eggs, fresh veggies, and gooey cheese on a low-carb bagel, this meal will keep you satisfied and energized throughout the morning.
Ingredients
Egg Mixture:
- 1 Tablespoon avocado oil
- 6 large eggs
- 1 cup chopped spinach
- 1/4 cup finely chopped bell peppers
- 1 teaspoon salt
- 1/2 teaspoon pepper
- 1/2 teaspoon paprika
Bagel Assembly:
- 4 medium low-carb everything bagels, sliced in half
- 4 slices cheddar cheese
- microgreens (optional)
Instructions
- Preheat the oven: Preheat the oven to 375 degrees F.
- Prepare the baking dish: Drizzle the avocado oil in the bottom of an 8’x10′ or 9’x9′ baking dish.
- Mix the egg filling: Whisk together the eggs, chopped spinach, bell peppers, salt, pepper, and paprika in a bowl.
- Bake the egg mixture: Pour the mixture into the baking dish and bake for 20-25 minutes.
- Assemble the bagels: Slice and toast the bagels. Cut the baked egg into squares and place each on a bagel. Top with cheese, microgreens, and other desired ingredients.
Notes
- To Meal Prep: Once assembled, let the bagels cool, wrap them in parchment paper, and store in an airtight container or freezer bags. Reheat in the microwave or oven before enjoying.
Nutrition
- Serving Size: 1 Bagel
- Calories: Approximately 320 kcal
- Sugar: 2g
- Sodium: 780mg
- Fat: 18g
- Saturated Fat: 6g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 28g
- Fiber: 5g
- Protein: 16g
- Cholesterol: 220mg
