Healthy Recipes Healthy Mealtime Recipes Healthy Breakfast & Brunch Recipes Breakfast Sandwich Recipes California-Style Breakfast Sandwich 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. By Breana Lai Killeen, M.P.H., RD Breana Lai Killeen, M.P.H., RD Instagram Breana Lai Killeen, M.P.H., RD, is EatingWell's former test kitchen & editorial operations manager. During her time at EatingWell, Breana oversaw the development, production and nutrition analysis of 500-plus recipes per year and helped manage day-to-day operations to keep everything running smoothly. Breana has a master's degree in public health from the University of North Carolina at Chapel Hill, is a graduate of Le Cordon Bleu London, a Wine Spirit & Education Trust-trained sommelier and a registered dietitian. EatingWell's Editorial Guidelines Updated on October 12, 2022 Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Print Share Share Tweet Pin Email Photo: Evan de Normandie Active Time: 10 mins Total Time: 10 mins Servings: 1 Nutrition Profile: Low-Calorie Nut-Free Soy-Free Vegetarian 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 California-Style 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 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. Print Nutrition Facts (per serving) 492 Calories 36g Fat 30g Carbs 19g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 1 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. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved