Description
These egg and cheese bagel thins are a high-protein breakfast sandwich made with fluffy sheet pan eggs, melted provolone cheese, and everything bagel thins. Perfect for meal prep, they are quick to make, freezer-friendly, and ideal for busy mornings.
Ingredients
- For the Sheet Pan Eggs:
- 2 large eggs
- 1 cup egg whites (245 g)
- 1/2 cup fat free milk (120 ml)
- 3 tablespoons chopped roasted red peppers (60 g)
- 1/4 cup fresh basil, chopped
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- For the Sandwiches:
- 6 everything bagel thins
- 6 thin slices provolone cheese
- Optional Additions:
- 1 cup fresh spinach
- 1/4 cup sliced onions
- Cooking spray for the baking pan
- Parchment paper
Instructions
- Preheat the oven to 400°F.
- Line a quarter sheet pan with parchment paper and lightly coat with cooking spray.
- In a medium bowl, whisk together the eggs, egg whites, and milk until smooth.
- Pour the egg mixture into the prepared baking pan.
- Sprinkle the roasted red peppers, chopped basil, salt, and black pepper evenly over the egg mixture.
- Bake for 15 minutes or until the eggs are fully set in the center.
- Remove the eggs from the oven and allow them to cool slightly.
- Cut the baked eggs into 12 equal squares.
- Lightly toast the bagel thins if desired.
- Assemble each sandwich by placing two egg squares and one slice of provolone cheese inside each bagel thin.
- Add optional spinach or onions if desired.
- Wrap each sandwich individually in parchment paper or foil for storage or meal prep.
Notes
- These sandwiches are excellent for meal prep and freezing.
- Cheddar, mozzarella, or Swiss cheese can replace provolone.
- Whole eggs may be used instead of egg whites if preferred.
- Toasting the bagel thins improves texture and reduces sogginess.
- Add mushrooms, spinach, or tomatoes for extra flavor and nutrition.
- Store refrigerated for up to 4 days.
- Freeze individually wrapped sandwiches for up to 3 months.
- Reheat frozen sandwiches in the microwave for 1 1/2 to 2 minutes.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 sandwich
- Calories: 190
- Sugar: 3g
- Sodium: 540mg
- Fat: 5g
- Saturated Fat: 2g
- Unsaturated Fat: 2g
- Trans Fat: 0g
- Carbohydrates: 24g
- Fiber: 3g
- Protein: 17g
- Cholesterol: 55mg
