Egg White Bagel Sandwich
Macros
Serving Size = 1
| Item | Measurement | % of Total Calories (2403 (opens in a new tab)) |
|---|---|---|
| Calories | 436 | 18% |
| Protein | 36g | 15% |
| Carbs | 62g | 23% |
| Fat | 1g | 1% |
Ingredients
| Item | Qty/Weight (g/oz/lb) | Protein (g) | Carbs (g) | Fat (g) | Calories |
|---|---|---|---|---|---|
| Everything Bagel | 1 | 9g | 62g | 1.5g | 310 |
| Egg Whites | 8 oz | 25g | 0g | 0g | 125 |
| Canola Oil | 1 spray | 0g | 0g | 1g | 1 |
| Red Chilli Powder | 2 tsp | 0g | 0g | 0g | 0 |
| Salt | 1 tsp | 0g | 0g | 0g | 0 |
| Crushed Red Pepper | 1 tsp | 0g | 0g | 0g | 0 |
| Cayenne Pepper | 1 tsp | 0g | 0g | 0g | 0 |
| Totals | = | 36g | 62g | 1g | 436 |
Nutrition Reference
- Whole Foods Everything Bagel (opens in a new tab)
- 365 Organic Outdoor Access Egg Whites (opens in a new tab)
- Terra Delyssa Tunisian Organic Extra Virgin Olive Oil (opens in a new tab)
- 365 Organic Canola Oil Cooking Spray (opens in a new tab)
Substitions
Swap Olive Oil for: [Find suitable low calorie replacement] Organic Canola Oil Spray
Original Recipe with Olive Oil had 119 more calories and 14.5 more grams of fat
| Item | Qty/Weight (g/oz/lb) | Protein (g) | Carbs (g) | Fat (g) | Calories |
|---|---|---|---|---|---|
| Everything Bagel | 1 | 9g | 62g | 1.5g | 310 |
| Egg Whites | 8 oz | 25g | 0g | 0g | 125 |
| Olive Oil | 1 Tbsp | 0g | 0g | 14g | 120 |
| Red Chilli Powder | 2 tsp | 0g | 0g | 0g | 0 |
| Salt | 1 tsp | 0g | 0g | 0g | 0 |
| Crushed Red Pepper | 1 tsp | 0g | 0g | 0g | 0 |
| Cayenne Pepper | 1 tsp | 0g | 0g | 0g | 0 |
| Totals | = | 36g | 62g | 15.5g | 555 |
Instructions
Prep
- Slice bagel in half
- Add 8oz of egg whites to bowl
- Add Salt, Cayenne Papper, Red Chilli Powder, and Crushed Chili Flakes and whisk until combined
Cooking
- Toast both peices in a pan
- Add 1 Tbsp olive oil and heat for 30 seconds
- Add egg white mixure and cool on medium high heat until done
- Add cooked egg whites onto bagel and make your sandwich
Multiple Servings
Not applicable, it's easy enough to cook this day of.