Breakfast Bagels

ByStrength Kitchen January 7, 2025January 8, 2025

Start your day with these high-protein chicken sausage breakfast bagels, a perfect balance of savoury flavours and nutritious ingredients to fuel your morning. Designed with meal prep in mind, these easy, freezer-friendly bagels are made with lean ground chicken, eggs, and fresh vegetables for a healthy breakfast recipe that’s satisfying and simple to make.

Ingredients

For the Chicken Patties:

500g lean chicken mince (ground chicken)
1 small royal gala apple, diced
1 small courgette (zucchini), grated
½ tsp ground pepper
½ tsp garlic granules
½ tsp onion granules
Salt to taste
Olive oil spray

For the Frittata:

6 medium eggs
30g mature cheddar, diced
1 medium red onion, sliced
2 small tomatoes, diced
½ tsp ground pepper
½ tsp garlic granules
½ tsp onion granules
Salt to taste
Olive oil spray

To Serve:

Bagel thins (wholemeal / seeded for more fibre or white)
Rocket salad (or spinach)
Ketchup (optional)

Method

Step 1: Make the Chicken Patties

Preheat your oven to 180°C (350°F).
In a large bowl, combine the chicken mince, diced apple, grated courgette, pepper, garlic granules, onion granules, and salt.
Line an oven tray with baking paper. Form the mixture into six evenly sized patties.
Place the patties on the baking paper and spray with cooking oil.
Cook the patties for 23 minutes flipping halfway.

Step 2: Make the Frittata

In a bowl, whisk the eggs with salt, pepper, garlic granules, and onion granules.
Stir in the diced cheddar, sliced onion, and tomatoes.
Line a rectangle oven tray with baking paper and pour in the egg mixture. Using a baking sheet will help to stop the eggs sticking.
Bake for 10-12 minutes or until the frittata is set and golden on top.
Once cooled, slice into six portions.

Step 3: Assemble the Bagels

Slice the bagel thins if they aren’t pre sliced.
Place a chicken patty and a slice of frittata on each bagel half.
Add rocket salad and ketchup or condiment of choice.
Serve immediately or store for later, wrapping each bagel in tin foil.

Nutrition Information (Per Serving)

Calories: 347
Protein: 30g
Fat: 11g
Carbohydrates: 29.8g
Fibre: 2.3g
Sugar: 7.7g

Ingredient Swaps

Chicken mince: Swap for turkey mince for a similar lean protein option.
Apple: Leave it out for a more savoury patty, or you can add breadcrumbs.
Mature cheddar: Try feta or a plant-based cheese alternative for a dairy-free option.
Bagel thins: Replace with wholemeal English muffins or sliced sourdough bread.

Cooking Tips

For the chicken patties I would use a baking sheet on the oven tray to help to stop the eggs sticking. I greased a non stick tray, but next time would use a baking sheet as the egg mixture still stuck slightly.
Grate the courgette finely and squeeze out excess moisture to prevent soggy patties.
The bagels are un toasted in this recipe as I will store them in the fridge or freezer and reheat in the airfryer. If you are mainly using the microwave to reheat then some people prefer to toast the bagels before storing. Make sure you heat the dish well as temps can very on different appliances, and make sure the meat is fully warmed through (not just the bagel!).

Storage + Reheating

Fridge:
Wrap each assembled bagel in foil and store in an airtight container for up to 4 days.
Take off the foil and reheat in a microwave for 30-45 seconds or in an oven at 180°C for 5-7 minutes if you want the bagel toasted.
Freezer:
Wrap each bagel tightly in foil and place in a freezer-safe bag.
Store for up to 3 months.
To Reheat from Frozen:
Defrost overnight in the fridge and remove foil then place on a microwave safe plate to heat for 1 to 2 minutes, or place on an oven tray and bake at 180°C for 10-12 minutes. Airfrying or baking will make the bagel more toasted – you can also toast the bagel / bread element separately and reheat the patties / egg in the microwave.
Remove the foil and air fry at 180°C or 350°F for 5 to 7 minutes.