Egg and Avocado Bagel Sandwich
Egg and Avocado Bagel Sandwich brings together a toasted bagel spread with creamy cheese, silky mashed avocado, and a tender pan-fried egg for a rich, balanced bite. The contrast of tangy cream cheese and buttery avocado with a hint of pepper makes it satisfying yet light. Ideal for a quick weekday breakfast or a relaxed weekend brunch.
- Prep5 mins
- Cook5 mins
- Serves2
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Egg and Avocado Bagel Sandwich, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactGood
- 72 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 12 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityFair
- 49 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 56
- Heart Health
- 90
- Metabolic
- 47
- Digestive
- 28
- Inflammatory
- 25
- Performance
- 41
- General Wellness
- 1
Assemble the ingredients.
- 2
Toast the sliced bagel in a toaster until golden brown.
- 3
While the bagel toasts, heat oil in a frying pan over medium heat and add the egg; pan-fry until set, 3 to 4 minutes.
- 4
Mash the avocado in a medium bowl with a fork; season with salt and black pepper.
- 5
Spread 1 tablespoon cream cheese on each toasted bagel half, then top with the mashed avocado and the egg; add more salt and pepper if desired.
- Calories 325.5 kcal Moderate 16%
- Protein 7.77 g Moderate 16%
- Carbohydrate 13.11 g 5%
- Total Fat 28.39 g High 36%
- Saturated Fat 6.42 g High 32%
- Trans Fat 0.02 g High --
- Cholesterol 126.81 mg High 42%
- Sodium 146.0 mg Moderate 6%
- Dietary Fiber 7.02 g Good Source 25%
- Total Sugars 1.4 g --
- Added Sugars 0.09 g Low Source 0%
- Calcium 52.07 mg Low Source 4%
- Iron 1.25 mg Low Source 7%
- Potassium 566.62 mg Moderate 12%
- Vitamin A 86.31 mcg Low Source 10%
- Vitamin C 10.17 mg Moderate 11%
- Vitamin D 0.5 mcg Low Source 3%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Eggs 🥚
- Milk 🥛
- Wheat 🌾
- Gluten
About This Recipe
Egg and Avocado Bagel Sandwich is made with 6 ingredients and serves 2. It takes about 10 mins and is rated easy. Key ingredients include Avocado, Bagel, Cooking Oil, and Cream Cheese. Each serving provides about 325.5 kcal, and is a good source of fiber.
Recipe Questions
- What is Egg and Avocado Bagel Sandwich made of?
- The main ingredients are Avocado, Bagel, Cooking Oil, Cream Cheese, Eggs. The full list of 6 is above.
- How long does it take to make Egg and Avocado Bagel Sandwich?
- About 10 mins in total: 5 mins to prepare and 5 mins to cook.
- How many calories are in one serving?
- One serving provides about 325.5 kcal. The full nutrition breakdown is above.
- Is Egg and Avocado Bagel Sandwich easy to make?
- This recipe is rated easy, with 6 ingredients and 5 steps.
- Is Egg and Avocado Bagel Sandwich healthy?
- Egg and Avocado Bagel Sandwich has an easyChef Pro health score of 47/100. Per serving, it provides 325.5 calories and 7.77 g of protein, or 16% of the Daily Value. It is a good source of dietary fiber. Worth noting per serving: sodium at 146.0 mg (6% of the Daily Value) and saturated fat at 6.42 g (32% of the Daily Value). It contains Eggs, Milk, Wheat and Gluten, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
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The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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