Bagels get a bad rap. Sure, some of the bagel and schmear choices are chock-full of refined carbs, sugar, and empty calories. However, if you’re careful with choices, a bagel can actually be a very healthy breakfast, snack, or lunch. By combining whole grain bagels with proteins, healthy fats, and fresh fruits and veggies, you’ll get a well-balanced handheld meal!
In honor of the Olympic games, we’re showcasing five of our favorite healthy bagel combos—each a color of the five Olympic rings. These bagel halves clock in between 200 to 300 calories and are made with healthy toppings that’ll leave you thoroughly satisfied – and maybe even ready to compete in your own Olympic event!
Honey-Blueberry Breakfast Bagel
Spread two tablespoons of cream cheese on half of a toasted whole grain bagel. Sprinkle two tablespoons of blueberries on top and then drizzle with a touch of honey for sweetness.
Nutrition per half: 196 calories, 7.8g fat, 24g carbs, 7.7g protein
Power Protein Bagel
Spread two tablespoons of hummus on half of a toasted whole grain bagel. Sprinkle two tablespoons of black beans on top and then finish with a sprinkle of finely minced cilantro.
Nutrition per half: 234 calories, 3.8g fat, 37g carbs, 13.5g protein
In a small bowl, mix together two tablespoons of cream cheese with the zest and juice of 1/2 of a lime and 1/2 teaspoon honey. Spread the mixture on half of a toasted whole grain bagel. Press in 10-12 fresh raspberries and sprinkle with a bit more lime zest, if desired.
Nutrition per half: 255 calories, 8.6g fat, 37g carbs, 9.1g protein
Sunny Tomato Herbed Bagel
Spread two tablespoons of herbed goat cheese (available in the deli cheese case in most grocery stores) on half of a toasted whole grain bagel, top with six halved Sungold cherry tomatoes—these are sweeter than their red counterparts. Sprinkle with a bit of finely minced parsley.
Nutrition per half: 269 calories, 4.8g fat, 46.9g carbs, 14.8g protein
Green Goddess Bagel
Mash half of a ripe avocado and then spread on half of a toasted whole grain bagel. Top with a handful of baby spinach and a few slices of cucumber. Sprinkle on a touch of kosher salt and pepper.
Nutrition per half: 268 calories, 15.1g fat, 25.4g carbs, 9.8g protein