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Strength Kitchen

Meal Prep High Protein Breakfast Bagels

Start your day with these high-protein chicken sausage breakfast bagels, a perfect balance of savoury flavours and nutritious ingredients to fuel your morning.
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Prep Time 10 minutes
Cook Time 40 minutes
Total Time 3 hours 10 minutes
Servings: 6 people
Course: Breakfast
Calories: 347
Ingredients Method Notes

Ingredients
  

For the Chicken Patties:
  • 500 g 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
  • 30 g 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 or white
  • Rocket salad or spinach
  • Ketchup optional

Method
 

  1. Step 1: Make the Chicken Patties
  2. Preheat your oven to 180°C (350°F).
  3. In a large bowl, combine the chicken mince, diced apple, grated courgette, pepper, garlic granules, onion granules, and salt.
  4. Line an oven tray with baking paper. Form the mixture into six evenly sized patties.
  5. Place the patties on the baking paper and spray with cooking oil.
  6. Cook the patties for 23 minutes flipping halfway.
  7. Step 2: Make the Frittata
  8. In a bowl, whisk the eggs with salt, pepper, garlic granules, and onion granules.
  9. Stir in the diced cheddar, sliced onion, and tomatoes.
  10. Line a rectangle non stick dish or non stick oven tray with baking paper and pour in the egg mixture. You don’t have to use a baking sheet but it helps to stop the eggs sticking.
  11. Bake for 10-12 minutes or until the frittata is set and golden on top.
  12. Once cooled, slice into six portions.
  13. Step 3: Assemble the Bagels
  14. Slice the bagel thins if they aren’t pre sliced.
  15. Place a chicken patty and a slice of frittata on each bagel half.
  16. Add rocket salad and ketchup or condiment of choice.
  17. Serve immediately or store for later, wrapping each bagel in tin foil.

Notes

These chicken sausage breakfast bagels are perfect for meal prep! You don’t have to use a baking sheet for the frittata but it helps to stop the eggs sticking.
Some people have silicone oven trays which might help the eggs cook without sticking also. 
Grate the courgette finely and squeeze out excess moisture to prevent soggy patties.
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 microwave for 1 to 2 minutes, flipping halfway, or bake at 180°C for 10-12 minutes. Air fry at 180°C or 350°F for 6 to 9 minutes.