Is a Bacon, Egg, and Cheese Bagel Good For You?

This tasty a.m. favorite can be as nutritious as it is convenient if you follow some expert advice.

Along with a great cup of coffee, breakfast sandwiches are one of the few things that can make someone who usually sleeps late think about getting up early. As far as a. m. meals go, they’re a classic for a reason.

A registered dietitian in Kalamazoo, Michigan, named Holly Klamer, RDN, says that breakfast sandwiches are popular because they are quick and easy to eat on the go. “They are high in protein, so they keep you feeling full for a long time. ”.

Most of the time, that protein comes from eggs, meat (usually sausage or bacon), and cheese, all spread out on a bagel, English muffin, or some other kind of bread. Delicious as it may be, the typical breakfast sandwich doesn’t exactly scream health food.

“Breakfast sandwiches are notorious for not being a healthy food,” Klamer says. “They tend to be high in calories and saturated fat and low in fiber. ”.

But there’s no reason to write them off completely. “The good news is they can be made healthier by tweaking some ingredients,” Klamer says.

If you do that, you’ll have a healthier breakfast sandwich that wakes you up instead of making you feel tired. Trista Best, RD, MPH, consultant for Balance One Supplements (a company that sells supplements) in Dalton, Georgia, says, “The first meal of the day really sets the tone for how the rest of your meals are likely to go.”

Bacon, egg, and cheese on a bagel is a delicious and filling breakfast sandwich that many people love to start their day with But with its high fat and calorie content, is this popular breakfast choice actually good for you? Let’s take a closer look at the nutritional pros and cons of eating a bacon, egg, and cheese bagel

The Appeal of the Bacon, Egg, and Cheese Bagel

There are several reasons why this breakfast sandwich has become so beloved, especially in cities like New York.

It provides a hearty dose of protein from the eggs and bacon to help you power through the morning. The protein can help you feel full and satisfied.
The fat from the bacon and cheese adds flavor and richness. There’s just something irresistible about the salty, smokey bacon paired with the creamy egg and melted cheese.
It’s convenient. Bagel shops are plentiful so grabbing a bacon egg, and cheese on your way to work or school is quick and easy. No cooking required!
It’s customizable. You can top your sandwich with veggies like tomato or spinach to add nutrients. Different cheeses, various bagel flavors, sauces like sriracha – the possibilities are endless.

So it’s easy to see why this sandwich is so commonly enjoyed for breakfast. When you’re rushed in the morning or craving comfort food, it definitely hits the spot.

Nutritional Pros: Protein, B Vitamins, Calcium

While high in calories, fat, and sodium, the bacon, egg, and cheese bagel does provide some nutritional pros.

Protein. You get about 15-20g of protein from one bacon, egg, and cheese bagel sandwich. The eggs and bacon provide filling protein to help you power through the morning.
B Vitamins. The eggs supply B vitamins including vitamin B12, riboflavin, and folate. B vitamins help convert food into energy and keep your metabolism and nervous system healthy.
Calcium. Between the cheese and the bagel, you get a good amount of bone-building calcium. One bagel sandwich can provide 15-20% of your recommended daily calcium.

So you are getting some beneficial nutrition from the protein, B vitamins, and calcium in this breakfast sandwich. These are nutrients many people don’t get enough of.

Nutritional Cons: High in Fat, Saturated Fat, Calories, Sodium

However, there are some definite nutritional downsides to keep in mind if you eat a bacon, egg, and cheese bagel frequently.

High in fat and saturated fat. From the bacon and cheese, one bagel breakfast sandwich can contain around 15-25g of fat, including 8-12g saturated fat. That’s a large portion of the recommended daily limit on saturated fat. Too much sat fat raises bad LDL cholesterol and risk of heart disease.
Loaded with calories. A foot-long bacon, egg, and cheese bagel can clock in around 800 calories! A more reasonably sized sandwich still contains 500-600 calories. That’s a hefty breakfast calorie load if you’re trying to manage your weight.
High in sodium. The salty bacon, cheese, and bagel combined can make this sandwich contain 1800+ mg sodium – the majority of the daily recommended limit. Excess sodium intake is associated with high blood pressure.
Low in fiber, vitamins. The white flour bagel is refined and low in fiber. The sandwich lacks vitamin-rich fruits and vegetables. So you miss out on nutrients, antioxidants, and fiber.

Clearly, excessive intake of fat, saturated fat, calories, and sodium is a concern with eating this breakfast sandwich often.

Health Impact of Frequent Consumption

What happens if you have a bacon, egg, and cheese bagel every day? Here are some of the health consequences to be aware of with frequent consumption of this high-fat, high-calorie breakfast choice.

Weight gain. At 500-800 calories each, enjoying this sandwich too often can easily lead to putting on excess pounds. The high fat and calorie load makes it challenging to maintain or lose weight when it’s a daily habit.
Increased LDL and cardiovascular risk. All that saturated fat and sodium day after day raises LDL cholesterol, which clogs arteries and increases your risk of heart attack and stroke.
Greater chances of high blood pressure. Excess sodium intake stresses the circulatory system, increasing blood pressure. Hypertension is a major risk factor for heart disease.
Higher risk of type 2 diabetes. Heavy consumption of saturated fat has been linked in studies to increased risk of developing type 2 diabetes.
Nutritional deficiencies. If you fill up on bagel sandwiches every morning, you may fail to get enough protective fruits, veggies, fiber, vitamins and minerals in your diet overall.

Moderation is key if you want to enjoy the occasional bacon, egg, and cheese bagel. Having it as a daily habit is likely to negatively impact cardiovascular health, weight management, diabetes risk factors, and nutritional intake.

Healthier Alternatives to Make it a More Balanced Meal

You can still enjoy an occasional bacon, egg, and cheese bagel sandwich – just focus on some simple ways to lighten it up and add nutrition to make it a more balanced meal. Here are healthier options to consider:

Pick whole grain bagel over plain. Choose whole wheat, rye, or multi-grain bagel instead of plain or white. You’ll add 2-4g fiber plus B vitamins, magnesium and zinc.
Add veggies to pack nutrients. Whether it’s spinach, tomato, roasted red peppers or caramelized onions, adding veggies boosts vitamins, minerals and fiber.
Swap cheese slice for avocado. Rather than American or cheddar cheese, mash up fresh avocado for healthy monounsaturated fats and nearly 20 vitamins/minerals.
Flavor with hot sauce instead of salt. Skip the salt and opt for metabolism-boosting hot sauce on your sandwich for sodium-free spice.
Order smaller size bagel. A mini 3-inch bagel is only about 250 calories versus 500+ for a large 6-inch bagel. Or order an open-faced sandwich on one bagel half.
Pick egg whites instead of whole eggs. Egg whites provide lean protein without the extra cholesterol and fat calories of egg yolks.

With some simple substitutions and smaller portions, you can still enjoy this breakfast favorite without all the unhealthy extras. A modified bacon, egg, and cheese bagel here and there as part of balanced diet is a better approach than eating a loaded one daily.

The Verdict

So is a bacon, egg and cheese bagel good for you? Occasionally, yes – in moderation, a small portion can be fine as part of varied diet. Especially if you make healthier adjustments like picking whole grain bagel, adding veggies, and reducing portion size. But on a daily basis, habitual consumption of bacon, egg, and cheese bagels is likely to have negative effects on cardiovascular health, diabetes risk factors, weight management, and nutrition. Limit it to a few times per month and opt for healthier alternatives like oatmeal, smoothies or yogurt with fruit and nuts if you want a daily breakfast that truly nourishes your body. With some simple tweaks, you can still enjoy this classic breakfast sandwich without going overboard!

is a bacon egg and cheese bagel good for you

Choose Lean Meat

Instead of beef or pork sausage or bacon, opt for turkey bacon or turkey sausage to save fat and calories, Klamer says. According to the U.S. Department of Agriculture (USDA), one pork sausage patty has 19 grams (g) of fat and 210 calories. The same serving of turkey sausage, on the other hand, has 6 g of fat and 99 calories, according to USDA data.

There is a plant-based option that you might want to pick. You can get it on breakfast sandwiches at Burger King and Starbucks. The American Heart Association says that eating less meat can lower your risk of heart disease, stroke, obesity, high blood pressure, high cholesterol, type 2 diabetes, and many cancers. However, these benefits won’t always help you lose weight. “Surprisingly, meatless sausage can actually be similar to regular sausage in calories and fat content,” Klamer says. “This ‘meat’ may also be higher in sodium compared with regular sausage. As an example, Starbucks’ meatless sausage breakfast sandwich has 420 calories, 22 grams of fat (8 grams of saturated fat), and 800 milligrams (mg) of sodium. The regular sausage breakfast sandwich, on the other hand, has 480 calories, 29 grams of fat (10 grams of saturated fat), and 890 mg of sodium.

Maximize Your Bread’s Nutrition

If you have the option to choose what’s holding the sandwich together, go for a whole-grain English muffin or whole-grain bread rather than croissants, bagels, or white bread. That’ll deliver a fiber boost, Klamer says. Two slices of whole-grain bread have 6 g of fiber, while the same serving of white bread has 1.3 g, according to the USDA. Fiber is important to fill you up, per the Mayo Clinic. A high-fiber diet is associated with weight loss, regardless of macronutrient and caloric intake, according to a study.

Most of the time, vegetables aren’t served at breakfast, but Best says that breakfast sandwiches are a great way to add them. “Toppings are the best way to make your sandwich nutrient-dense rather than calorie-dense. ” She recommends sautéed or grilled vegetables like spinach, peppers, onions, and mushrooms. Avocados are another tasty addition. Best says that the healthy fats in avocados make your sandwich fuller without adding extra meat. Also, avocado is good for you. According to the Cleveland Clinic, its heart-healthy monounsaturated fat lowers LDL (“bad”) cholesterol and can lower the risk of heart disease and stroke.

Authentic New York Bacon Egg and Cheese At Home

How do you eat eggs on a bagel?

Season with salt and pepper. Layer the cheese and the bacon on top of one the eggs and, using a spatula, flip the other egg on top of the bacon. Cook for a few extra seconds for the cheese to melt. Once the cheese has melted, transfer the eggs to the bagel bottom and top with the bagel top. Serve immediately or wrap for a on-the-go breakfast!

Can bacon egg & cheese bagels be refrigerated?

Bacon egg and cheese bagels can be stored for up to a day in a refrigerator. However, they taste much better if served immediately. If you want to make these ahead for several breakfasts, you can cook a big batch of scrambled eggs, and refrigerate these. Then you only have to toast the bagel, cook the bacon and assemble the sandwich before serving.

What is a bacon egg & cheese bagel?

Our bacon egg and cheese bagel recipe offers a satisfying balance of protein, carbohydrates, and fats. The bagel provides a substantial source of complex carbohydrates, while the eggs contribute essential protein and healthy fats. The bacon adds a touch of savory indulgence without compromising the nutritional value. Why Is My Bagel Pink?

How do you make a cheesy egg bagel?

Add a splash of water to the pan and cover. Cook for 30 seconds until the eggs are over medium (set whites and slightly runny yolks). Repeat with the remaining butter, eggs, and cheese Place two strips of bacon and then the cheesy egg on top of the bagel bottom before stacking the second egg on top.

How many calories in bacon egg and cheese bagels?

The full nutrition information can be found below, but each sandwich has about 576 calories. This will depend on bacon, cheese, egg, and bagels used. Store the breakfast sandwiches in the refrigerator for 2-3 days.

What kind of bacon do you use for bagels?

Plain bagels, everything bagels, and sesame bagels are great options. Bacon: Use any bacon that you like. I use streaky pork bacon, but alternatives like thick back bacon or turkey bacon will also work well. Cheese: The cheese adds a little extra to the bagels. I use regular American cheese slices or cheddar slices.