Low Carb and High Protein Breakfast Sandwiches
If you’re looking for a high protein breakfast sandwich that’s quick, delicious, and perfect for busy mornings, you’ve come to the right place. These low-carb bagel breakfast sandwiches pack 32 grams of protein, just 335 calories, and all the flavor you’d expect, without the carb crash.
Healthy Breakfast Sandwiches
Think fluffy delicious eggs, crispy bacon, melty sharp cheddar cheese, and your favorite low-carb bagels all layered into a sandwich that’s as satisfying as it is easy to make.
These healthy breakfast sandwiches are the ultimate protein-packed breakfast, perfect for fueling up on busy weekday mornings or adding some flavor to your morning routine.
The best part? You can meal prep breakfast sandwiches ahead of time. Wrap them up in parchment paper or aluminum foil and pop them in the fridge or freezer for a make-ahead breakfast that’s ready when you are.
Just reheat them in your toaster oven or air fryer, and you’ve got a hot, cheesy sandwich in minutes.
Packed with plenty of protein and made with ingredients like whole grains, fresh spinach, or even your favorite breakfast meat, these sandwiches are totally customizable to fit your taste preferences.
Why You’ll Love It
Here are five reasons why you’ll love these delicious high protein breakfast sandwiches:
- Perfect for busy weekday mornings, these sandwiches are simple to prep and ready to go in minutes.
- With 32 grams of protein per sandwich, this is a satisfying, protein-packed breakfast that keeps you going all morning.
- You can make a batch of these make-ahead breakfast sandwiches, store them in the fridge or freezer, and reheat whenever you need a quick, healthy meal.
- Swap in your favorite ingredients like turkey bacon, goat cheese, or fresh spinach to fit your taste preferences.
- Skip the drive-thru and enjoy a healthy option with fewer calories, more protein, and all the flavor of your favorite breakfast sandwich.
Ingredients
(Note: These are the recipe’s starring ingredients, but you can find all the ingredients in the recipe card below!)
- High-Protein Bagels: The foundation of the sandwich! I like Royo bagels for plenty of protein and fewer carbs, or you could swap it for your own favorite low-carb bread or wrap.
- Eggs: Fluffy, soft, and packed with protein, the eggs bring all the satisfying delicious eggs vibes to this sandwich. Use a full egg, liquid egg whites, or even an egg scramble for variety.
- Bacon: Crispy and flavorful, bacon is a classic breakfast addition. Whether you go with regular bacon, turkey bacon, or even breakfast sausage patties, you can’t go wrong.
- Cheese: A slice of cheddar cheese or a sprinkle of bagel seasoning-flavored cream cheese takes these sandwiches to the next level with gooey, melty goodness.
- Hot Sauce: Add a kick with sriracha, your favorite hot sauce, or even cashew cheese for some spice and flavor depth.
Ingredient Swaps & Additions
While this dish is perfect as is, you could make it your own with the following swaps and additions:
Ingredient Swaps
- High-Protein Bagels: Swap for whole wheat English muffins, low-carb tortillas, or even gluten-free bagels for a different base.
- Eggs: Use liquid egg whites for fewer calories, or try a cottage cheese egg bake for extra protein.
- Bacon: Switch it up with turkey bacon, Canadian bacon, or even a plant-based breakfast meat for a vegetarian option.
- Cheese: Replace cheddar cheese with goat cheese, light cream cheese, or cashew cheese for a different flavor profile.
- Hot Sauce: Try chili crisp, harissa, or a drizzle of spicy mayo for a fun twist.
Additions
- Fresh Veggies: Layer in fresh spinach, sliced avocado, or sautéed green onions for a nutrient boost.
- Extra Protein: Add a slice of deli meat like turkey bacon or a pre-cooked sausage patty for even more protein.
- Flavor Boosters: Sprinkle with everything bagel seasoning or some red pepper flakes for added texture and spice.
- Sweet and Savory: Add a touch of sweetness with a thin spread of fig jam or honey to complement the savory flavors.
- Upgrade the Flavor: Upgrade with a dollop of Greek yogurt or spread some pesto on the bagel for an herby kick.
How to Make High Protein Breakfast Sandwiches
The steps are simple, and I’m outlining them below, but be sure to scroll to the bottom of the page to view the full, printable recipe card. You can also watch how it comes together in my Instagram reel!
Step 1 – Prep the Bagels
Slice your high-protein bagels in half and set them aside.
Step 2 – Cook the Bacon
Lay the bacon on a baking sheet and bake until crispy, or cook it in an air fryer for easy cleanup. Drain on a paper towel to remove excess fat.
Step 3 – Make the Eggs
Whisk eggs together and cook them in a large bowl over medium heat until fluffy. Divide into portions for your sandwiches.
Step 4 – Assemble the Sandwiches
Spread hot sauce or your favorite condiment on the base of each bagel. Layer with eggs, bacon, and cheese, and then top with the other half of the bagel.
Step 5 – Wrap and Store
Wrap each sandwich in parchment paper or aluminum foil and store in the fridge or freezer for a ready-to-eat, make-ahead breakfast sandwich.
What to Serve with This Protein-Packed Breakfast
This recipe is one for the books on its own, but you could add some extra good to your plate with any of these options:
FAQ
Absolutely! Swap the high-protein bagels for low-carb tortillas, your favorite low-carb bread or sandwich thins. Each option works great and can match your taste preferences.
Yes! Simply skip the bacon or replace it with a plant-based alternative like mushrooms. You can also load up on veggies like fresh spinach, sliced avocado, or sautéed onions for added flavor.
Wrap the sandwiches individually in parchment paper or aluminum foil, then place them in an airtight container or freezer-safe bag. Store in the fridge for up to 3 days or in the freezer for up to 2 months.
Reheat in an air fryer, toaster oven, or microwave. For best results, unwrap the sandwich and heat it until the cheese is melty and the center is warmed through.
Definitely! Swap the bacon for turkey sausage patties, breakfast sausage patties, or even deli meats like Canadian bacon or turkey. You can also add more eggs for extra protein.
Cheddar is a classic choice, but choose your own favorite cheese! Goat cheese, cream cheese, or even a whipped feta can add a delicious twist.
Of course! Add your favorite toppings like hot sauce, a dollop of pesto, or fresh herbs for added flavor. You can even swap ingredients or add in leftover protein or veggies.
How to Store
To store your high protein breakfast sandwiches, wrap each one in parchment paper or aluminum foil to keep them fresh.
Place the wrapped sandwiches in an airtight container and store them in the fridge for up to three days. This is perfect for meal prepping a few days’ worth of healthy breakfasts.
For longer storage, you can freeze the sandwiches. After wrapping them in parchment or foil, place them in a freezer-safe bag or container.
They’ll stay fresh in the freezer for up to two months, making them a great make-ahead breakfast option.
When you’re ready to eat, reheat the sandwich by removing the parchment or foil and popping it into an air fryer, toaster oven, or microwave.
Heat until the cheese is melted and the center is warm, being careful not to overcook the eggs during reheating.
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High Protein Breakfast Sandwiches
This high protein breakfast sandwich is quick, delicious. and perfect for meal prep to save you on busy mornings.
Ingredients
- 4 high-protein and low-carb bagels or English muffins
- 8 slices of bacon, turkey bacon, or breakfast sausage patties
- 8 large eggs
- 1/2 cup shredded cheddar cheese (or your preferred cheese)
- Hot sauce or sriracha, to taste
- Salt and black pepper, to taste
Instructions
- Preheat your oven to 400°F. Lay 8 slices of bacon (or your chosen breakfast meat) on a baking sheet and bake until crispy, about 15-20 minutes. Alternatively, cook the bacon in an air fryer for easy cleanup. Drain the cooked bacon on a plate lined with paper towels to remove excess fat.
- Slice the 4 high-protein bagels in half and set them aside. Prepare the eggs by whisking 8 large eggs with a pinch of salt and black pepper in a bowl. Cook the eggs in a non-stick pan over medium heat, stirring gently to create fluffy scrambled eggs. Divide the cooked eggs into 4 portions.
- To assemble the sandwiches, spread hot sauce or sriracha on the bottom half of each bagel or muffin. Layer with one portion of scrambled eggs, 2 slices of cooked bacon, and 2 tablespoons of shredded cheddar cheese. Place the other half of the bagel or muffin on top.
- Wrap each assembled sandwich tightly in parchment paper or aluminum foil. Store in the fridge if you plan to eat them within 3 days, or place them in a freezer-safe bag for up to 2 months.
- To reheat, remove the parchment or foil and place the sandwich in an air fryer, toaster oven, or microwave. Heat until the cheese is melted and the center is warmed through. Enjoy your protein-packed breakfast on the go!
Notes
I like Royo bagels which are high protein and low carb, but you can substitute them with your own favorite low-carb/high-protein option.
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