Recipes Health Conditions Diabetes 5-Day Diabetes Meal Plan Guide 5-Day Diabetes Meal Plan Guide Overview Breakfasts PB & Banana Crepes Chocolate Chia Smoothie Coconut Raspberry Oatmeal Hummus Breakfast Bagel Broiled Top Breakfast Frittata Lunches and Dinners Asian Chopped Salad Red Curry Lentil Soup Asparagus Chicken Fried Rice Mexican Chicken Verde Casserole Spring Baked Pasta Snacks Garlickly Walnut Edamame Mix Curried White Bean Dip Pumpkin Cheesecake Mousse Avocado Tuna Salad Crisps Dark Chocolate Cake Vegetarian Hummus Breakfast Bagel Recipe By Rachael Hartley, RD, LD facebook twitter linkedin Rachael Hartley, RD, LD, is a registered dietitian and certified intuitive eating counselor. She runs the popular The Joy of Eating blog. Learn about our editorial process Rachael Hartley, RD, LD Medically reviewed by Medically reviewed by Richard Fogoros, MD on June 29, 2017 Richard N. Fogoros, MD, is a retired professor of medicine and board-certified internal medicine physician and cardiologist. He is Verywell's Senior Medical Advisor. Learn about our Review Board Richard Fogoros, MD Updated on September 20, 2019 Print Rachael Hartley, RD, LD, CDE (40 ratings) Total Time: 10 min Prep Time: 5 min Cook Time: 5 min Servings: 1 Nutrition Highlights (per serving) 299 calories 11g fat 36g carbs 15g protein Show Nutrition Label Hide Nutrition Label Nutrition Facts Servings: 1 Amount per serving Calories 299 % Daily Value* Total Fat 11g 14% Saturated Fat 3g 15% Cholesterol 194mg 65% Sodium 463mg 20% Total Carbohydrate 36g 13% Dietary Fiber 4g 14% Total Sugars 6g Includes 3g Added Sugars 6% Protein 15g Vitamin D 1mcg 5% Calcium 116mg 9% Iron 3mg 17% Potassium 345mg 7% *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice. Breakfast bagel sandwiches aren’t exactly the most diabetes-friendly breakfast. This vegetable-packed recipe allows you to enjoy a satisfying bagel breakfast without the blood sugar spike. Choose a 100% whole grain bagel and keep it open-faced for a filling and fiber-rich start to your day. Ingredients ½ 100% whole grain bagel Nonstick spray 1 egg 2 tablespoons hummus 6 slices cucumber 2 tablespoons sliced roasted red peppers ¼ cup arugula 1 tablespoon crumbled feta Preparation Toast bagel. Beat egg in a small bowl. Cover skillet with nonstick spray and heat on medium. Add beaten egg and cook, stirring frequently, until cooked through. Spread toasted bagel with hummus. Top with cucumber, roasted red peppers, and arugula. Top with scrambled egg and sprinkle with feta cheese. Season with salt and freshly cracked black pepper, if desired. Ingredient Variations and Substitutions It’s best to look for a bagel labeled 100% whole grain or 100% whole wheat versus ones labeled wheat or whole wheat. This means all the flour used is whole grain, rather than whole grain or whole wheat, which often use a blend of refined and whole grain flour. If you cannot eat gluten, there are many whole grain, gluten-free bagels on the market. Or, swap in a slice of whole grain, gluten-free toast. With so many different flavors of hummus on the market, you may want to add a kick of extra flavor to this recipe using spicy hummus, lemon hummus, or roasted garlic hummus. You could even use guacamole or ripe avocado mashed with a bit of lemon juice. If you can’t do a bagel without cream cheese, consider reduced fat, which lowers the saturated fat content without affecting the taste too much. I love this breakfast bagel with chive or roasted vegetable cream cheese. In the summer, swap the roasted red peppers for a thick slice of juicy, fresh heirloom tomato. Cooking and Serving Tips My trick for making extra soft and creamy scrambled eggs is to cook it over moderate heat while stirring constantly. I like my eggs a little soft, but you can cook them until well done if desired. Scrambled eggs are extra delicious with a pinch of dried dill or basil stirred in. If you prefer a runny yolk, fry your egg over moderate heat, covering it with a lid for just a moment before it’s done to help the white set. Rate this Recipe You've already rated this recipe. Thanks for your rating! Was this page helpful? Thanks for your feedback! Get simple, delicious recipes to help you eat well without feeling deprived. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit