Healthy Bagels: How to Make Your Bagel & Sandwich More Nutritious | Abel’s Bagels
Bagels are an iconic breakfast staple, but they sometimes get a bad rap for being high in carbs and calories. The good news? With the right ingredients and smart swaps, you can turn your favorite bagel into a nutritious, balanced meal without losing that classic, satisfying taste.
At Abel’s Bagels, we believe in crafting high-quality, New York-style bagels using mindful ingredients—and we’re here to help you enjoy bagels guilt-free while packing them with nutrients. Whether you’re looking to boost protein, add fiber, or cut back on processed ingredients, this guide will show you how to make healthier bagels and bagel sandwiches without sacrificing flavor.
1. Start With a Better Bagel Base
Not all bagels are created equal. The first step in making a healthier bagel sandwich is choosing the right type of bagel.
Healthier Bagel Options
Whole Wheat Bagels – Higher in fiber, keeping you full longer and stabilizing blood sugar levels.
Sprouted Grain Bagels – Easier to digest and packed with nutrients.
Multigrain Bagels – Provide a variety of grains for better nutrition.
Smaller Bagels (Mini or Thin) – Helps with portion control while still satisfying cravings.
High-Protein Bagels – Brands or recipes with added whey, pea, or soy protein can be a great option.
At Abel’s Bagels, we use non-GMO, non-bromated flour and a 12+ hour fermentation process, making our bagels more digestible and flavorful compared to overly processed, commercial bagels.
2. Smarter Spreads: Healthy Alternatives to Butter and Cream Cheese
Traditional cream cheese is delicious but can be high in fat and low in nutritional value. Try these better-for-you spreads:
Healthier Bagel Spreads
✅ Greek Yogurt Cream Cheese – Higher in protein, lower in fat.
✅ Avocado Mash – Packed with heart-healthy fats and fiber.
✅ Hummus – A protein-packed, creamy alternative with tons of flavor.
✅ Nut Butters (Almond, Peanut, or Cashew) – A great source of healthy fats and protein.
✅ Cottage Cheese + Herbs – Lower in fat, higher in protein than regular cream cheese.
✅ Vegan Cashew Cream Cheese – Dairy-free, creamy, and loaded with healthy fats.
💡 Pro Tip: Add a drizzle of honey or a sprinkle of cinnamon to nut butter for a naturally sweet, energizing spread.
3. Load Up on Protein for a Balanced Meal
A bagel alone is mostly carbs, which can cause energy crashes if not balanced with protein and healthy fats. Adding protein helps you stay full longer and supports muscle health.
Best Protein Sources for a Bagel Sandwich
Eggs – Scrambled, poached, or hard-boiled for a hearty breakfast.
Smoked Salmon (Lox) – Packed with omega-3 fatty acids and high-quality protein.
Turkey or Chicken Breast – Lean, low-fat, and delicious on a toasted bagel.
Crispy Tempeh or Tofu Scramble – A great vegan alternative to traditional breakfast meats.
Grilled Chicken with Pesto – Adds flavor and protein without the processed ingredients in deli meats.
At Abel’s Bagels, we use nitrate/nitrite-free meats to ensure our sandwiches are as clean as they are delicious.
4. Boost Nutrition with Fresh Veggies & Greens
Adding veggies to your bagel sandwich increases fiber, vitamins, and minerals while adding crunch and freshness.
Best Vegetables for Bagel Sandwiches
🥒 Cucumbers – Hydrating, crisp, and low in calories.
🥬 Spinach or Arugula – Adds iron and a peppery kick.
🍅 Tomatoes – Rich in vitamin C and antioxidants.
🧅 Red Onion – A classic on lox bagels, full of flavor and nutrients.
🥑 Avocado Slices – Heart-healthy fats that make everything creamier.
🌶 Roasted Red Peppers – Sweet, smoky, and loaded with vitamin A.
💡 Pro Tip: Add a handful of microgreens for an extra boost of antioxidants!
5. Cut Down on Excess Sugar & Processed Ingredients
Many bagels and spreads contain hidden sugars that contribute to energy crashes and cravings. To make a healthier bagel:
✅ Choose unsweetened nut butters instead of sugary peanut butter spreads.
✅ Opt for fresh fruit toppings like banana slices or berries instead of jam.
✅ Pick a bagel with simple, whole ingredients (like ours at Abel’s Bagels!).
At Abel’s Bagels, we never use high-fructose corn syrup or overly processed ingredients—just wholesome, real food.
6. Hydrate with a Better Beverage
Pairing your bagel sandwich with the right drink is just as important! Instead of sugary sodas or high-calorie lattes, try these:
🥤 Fresh-Pressed Juices – Packed with vitamins and antioxidants.
☕ High-Quality Coffee – Skip sugary creamers and opt for almond or oat milk.
🍵 Matcha or Green Tea – Loaded with antioxidants and a natural energy boost.
🥤 Protein Smoothies – A great way to balance your meal with added nutrients.
At Abel’s Bagels, we serve fresh-pressed juices, scratch-made smoothies, and high-quality coffee to complement our bagels perfectly.
7. Try These Healthy Bagel Sandwich Combinations
Now that we’ve covered the best ingredients, here are some delicious, healthy bagel sandwich ideas to try:
1. Avocado & Egg Power Bagel
🥯 Bagel: Whole wheat
🥑 Spread: Avocado mash
🍳 Protein: Scrambled egg whites
🌱 Toppings: Spinach, tomatoes, and everything bagel seasoning
2. The Omega-3 Classic (Lox & Veggies)
🥯 Bagel: Multigrain
🥄 Spread: Greek yogurt cream cheese
🐟 Protein: Smoked salmon
🍅 Toppings: Cucumber, red onion, capers, and arugula
3. Mediterranean Protein Bagel
🥯 Bagel: Sprouted grain
🥄 Spread: Hummus
🐔 Protein: Grilled chicken breast
🌱 Toppings: Roasted red peppers, arugula, and feta
4. Sweet & Nutty Banana Bagel
🥯 Bagel: Whole wheat
🥄 Spread: Almond butter
🍌 Toppings: Banana slices, chia seeds, and a drizzle of honey
Final Thoughts: Healthy Bagels, Happy Life!
Bagels don’t have to be unhealthy—by choosing better ingredients, smarter spreads, and nutrient-dense toppings, you can enjoy a delicious, well-balanced meal that fuels your body and satisfies your cravings.
At Abel’s Bagels, we’re all about high-quality ingredients and mindful choices—so whether you’re stopping by our shop in Las Vegas or making your own healthy bagel creations at home, you can feel great about every bite.
💬 What’s your favorite healthy bagel combo? Drop a comment below or tag us on Instagram (@abelsbagelslv) with your creations!
