Breakfast Sandwich
Prep Time
5 minutes
Nutritional Info
Calories563 kcal
Protein26 g
Fat25 g
Carbohydrate61 g
Fibre3.0 g
Sodium736 mg
Calcium405 mg
Source: Kristyn Hall, RD


1whole wheat cinnamon and raisin bagel, cut in half
1 tbsp(15 ml)date jam
1large egg, cooked in the microwave
1.5 oz(50 grams)sliced Havarti cheese
1slice tomato
1leaf lettuce


  1. Heat or toast (if you choose) your bagel halves.
  2. Spread the jam on each half of the bagel.
  3. Top the bagel with the cooked egg. Immediately top the hot egg with the cheese to help it melt.
  4. Top with tomato and lettuce.
  5. Serve with a side of fruit, and you have a nutrient-rich BFD.