Description
This bagel sandwich is loaded with fresh, flavorful ingredients that make it the perfect lunchbox meal. Whether you’re looking for a high-protein, vegetarian, or meal-prep-friendly option, this sandwich delivers a satisfying crunch, creamy texture, and bold flavors in every bite. The combination of crispy veggies, creamy spread, and hearty protein ensures a mess-free, non-soggy sandwich that stays delicious until lunchtime!
Ingredients
For the Sandwich:
- 1 whole wheat or everything bagel (can use gluten-free if needed)
- ½ avocado, mashed (for creaminess)
- ½ cup hummus or cream cheese (vegan or regular)
- ½ small cucumber, thinly sliced
- ½ medium tomato, sliced
- ¼ small red onion, thinly sliced
- ½ cup fresh spinach or arugula
- 1 tbsp sunflower seeds (for crunch, optional)
- ½ cup smoked salmon or crispy tofu (for protein, optional)
For the Tangy Bagel Spread (Optional):
- 2 tbsp Greek yogurt or vegan mayo
- 1 tsp Dijon mustard
- ½ tsp lemon juice
- ¼ tsp garlic powder
- Salt & black pepper to taste
Instructions
Prepare the Base:
- Slice the bagel in half and toast lightly for extra crunch.
2. Make the Tangy Spread (Optional):
- In a small bowl, mix Greek yogurt (or mayo), mustard, lemon juice, garlic powder, salt, and black pepper. Stir well and set aside.
3. Assemble the Bagel Sandwich:
- Spread mashed avocado on one half of the bagel.
- Spread hummus or cream cheese on the other half.
- Layer with spinach/arugula, cucumber slices, tomato, and red onion.
- Add smoked salmon or crispy tofu for protein.
- Sprinkle sunflower seeds for extra crunch.
- Press both halves together gently.
4. Pack & Store:
- Wrap the sandwich in parchment paper to keep it fresh.
- Store in an airtight container if packing for later.
Notes
✅ Meal Prep Hack: Keep wet ingredients (like tomato) separate until serving to prevent sogginess.
✅ Flavor Boost: Add pickled onions, pesto, or a drizzle of balsamic glaze for extra depth.
✅ Protein Options: Swap tofu for tempeh, chickpea mash, or an egg to keep it fresh & versatile.
This bagel sandwich is perfect for work, school, or a quick meal-prep lunch! With its rich textures, fresh flavors, and balanced nutrients, it’s a delicious and stress-free option that keeps you energized all day.
- Prep Time: 10 minutes
- Cook Time: 0 minutes (unless pan-frying tofu)
- Category: Lunch / Sandwich
- Cuisine: American / Lunchbox
Nutrition
- Serving Size: 1 bagel sandwich
- Calories: ~450 kcal
- Fat: ~20g
- Carbohydrates: ~50g
- Fiber: ~10g
- Protein: ~15g (with tofu or salmon)