These Veggie Frittata Bagel Sandwiches offer a hearty, flavor-packed start to your day, combining fluffy egg frittatas filled with colorful vegetables and layered with creamy avocado, peppery arugula, and juicy tomatoes. Nestled between toasted everything bagels, this breakfast sandwich strikes a perfect balance between nutrition and indulgence, making it a wholesome choice for breakfast, brunch, or a satisfying meal on-the-go.

Why You’ll Love This Recipe

This sandwich delivers everything you want in a breakfast: protein-rich eggs, fresh vegetables, creamy texture, and satisfying crunch. The customizable frittata base allows for endless vegetable variations, while the toasted everything bagel adds bold flavor and texture. Whether enjoyed at home or wrapped for travel, this meal is both energizing and convenient.

Ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

• 2 everything bagels, halved and toasted
• 4 large eggs
• 1/4 cup milk (dairy or plant-based)
• 1/4 cup chopped spinach
• 2 tablespoons chopped red bell pepper
• 2 tablespoons chopped green onion
• Salt and pepper to taste
• 1 teaspoon olive oil
• 1 small avocado, sliced
• 1 small tomato, sliced
• 1/2 cup fresh arugula

Directions

1. In a mixing bowl, whisk together the eggs, milk, spinach, bell pepper, green onion, salt, and pepper until well combined.
2. Heat olive oil in a non-stick skillet or greased muffin rings over medium heat. Pour in half the egg mixture to form one round frittata. Cook until set, flip, and cook until golden. Repeat with the remaining egg mixture.
3. Toast the everything bagels until lightly crisp.
4. Assemble each sandwich by layering one frittata round on the bottom half of a toasted bagel. Top with tomato slices, avocado, arugula, and the top half of the bagel.
5. Serve warm or wrap in parchment for a convenient, portable meal.

Servings and timing

This recipe makes 2 sandwiches.
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes

Variations

• Cheese Addition: Add a slice of cheddar, Swiss, or feta inside the sandwich for added richness.
• Low-Carb Option: Use low-carb bagels or lettuce wraps instead of traditional bagels.
• Spicy Twist: Add sliced jalapeños or a dash of hot sauce to the egg mixture.
• Meat Lovers: Include a slice of turkey bacon or smoked salmon for extra protein.
• Herb Boost: Stir chopped basil or dill into the eggs for fresh flavor.

Storage/Reheating

• Storage: Frittata rounds can be made ahead and stored in the refrigerator for up to 3 days. Assemble sandwiches just before eating.
• Reheating: Reheat the frittata rounds in a skillet or microwave. Toast the bagel separately for the best texture.
• Freezing: Frittata rounds can be frozen for up to 2 months. Thaw overnight in the refrigerator before reheating.

FAQs

Can I bake the frittata rounds instead of pan-frying?

Yes, bake the egg mixture in greased muffin tins at 350°F (175°C) for 12–15 minutes until set.

What other vegetables can I use in the frittata?

Mushrooms, zucchini, shredded carrots, or kale are all great options.

Is this recipe vegetarian?

Yes, it’s vegetarian. Omit or substitute ingredients as needed for dietary preferences.

Can I make this recipe dairy-free?

Yes, use plant-based milk and ensure your bagels are dairy-free.

Are everything bagels the only option?

No, try whole grain, sesame, plain, or gluten-free bagels depending on your preference.

Can I meal prep these sandwiches?

Yes, prepare frittata rounds ahead of time and store them separately. Assemble fresh for best results.

How can I make this sandwich more filling?

Add a slice of cheese or a protein like smoked turkey or tempeh for additional sustenance.

Can I use egg whites only?

Yes, use about 6 egg whites in place of the whole eggs for a lower-cholesterol version.

Is this sandwich suitable for kids?

Absolutely. You can tailor the vegetables and toppings to suit their preferences.

Can I serve this sandwich cold?

While best enjoyed warm, it can be eaten cold if stored and wrapped properly for lunchboxes or travel.

Conclusion

Veggie Frittata Bagel Sandwiches are a smart, flavorful way to start your day with wholesome ingredients and lasting energy. With their rich texture, customizable fillings, and make-ahead convenience, they’re perfect for busy mornings, relaxed brunches, or nutritious meals on the move. This is a recipe worth adding to your regular rotation.

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