These High Protein Cheesy Egg Bagels are my current meal prep obsession. We’re using a store-bought protein bagel (because we’re efficient queens), layering it with a thick slice of veggie feta frittata, melty protein cheese and a little spicy mayo.

If you’re bored of sweet breakfasts or in need of a lunch that is savory, filling and actually satisfying, these are for you.

Jump to Recipe

High Protein Cheesy Egg Bagels (Easy Meal Prep Breakfast & Lunch)

Macros for High Protein Cheesy Egg Bagels

Each bagel comes in at:

420 calories
31g protein

30g carbohydrates

17g Fat

18g Fiber

And yes… they actually keep you full.

No protein powder.
No weird ingredients.
Just real food that tastes elite.

Why you will love these Cheesy Egg Bagels…

High protein (31g per bagel)
Perfect for meal prep (makes 4)
Savory + cheesy + slightly spicy
Easy to reheat in the air fryer or microwave
Way cheaper than buying café breakfast or lunch every day

Ingredients & Substitutions (Makes 4 Bagels)

4 × Abe’s Protein Bagels – Sub for any bagel
6 eggs
60ml high protein low fat milk
Cherry tomatoes, chopped
Red capsicum, diced
Fresh or semi dried parsley, chopped
40g feta- I use a high protein kind
Salt & pepper
4 slices Bega Protein Tasty Cheese Slices
Perinaise (for spreading)

Cooking Tips for Perfect Cheesy Egg Bagels

Don’t Overbake the Frittata– You want it just set in the centre. Overbaking = dry egg. Slightly soft in the middle is perfect because it will firm up as it cools (and again when reheated).

Use the Right Baking Dish– Try not to use a dish that’s too small — if the egg layer is too thick, it won’t cook evenly. A wider dish gives you that perfect chunky slice for each bagel.

Let It Cool Before Slicing– If you slice it hot, it can fall apart. Let it cool for 10–15 minutes so you get clean, even portions for meal prep.

Toast Before Assembling (Optional)– Lightly toasting the bagels before assembling helps prevent sogginess once stored in the fridge.

Air Fryer = Best Reheat– Microwave works, but the air fryer keeps the outside slightly crisp and melts the cheese properly. If microwaving, wrap in paper towel to prevent it drying out.

These are super forgiving, so don’t overthink them. Once you make them once, they’ll become a weekly staple. 💛

How I Meal Prep Them

Fridge:

Wrap each bagel individually in parchment paper.
Store in the fridge.
Keeps well for up to 4 days.

Freezer:

Wrap each bagel tightly in parchment paper.
Place wrapped bagels into a large zip-lock bag or airtight container.
Freeze for up to 2 months.

How to Reheat Cheesy Egg Bagels

From Fridge:

Air fryer (best option):
180°C for 4–6 minutes until warmed through and cheese is melty.

Microwave (quick option):
1–2 minutes depending on your microwave.

The air fryer keeps the outside slightly crisp which I love.

From Frozen:

Air fryer (best option):
180°C for 8–12 minutes, flipping halfway if needed.

Microwave:
2–3 minutes, then optionally finish in the air fryer for 2–3 minutes to crisp.

No need to thaw – you can reheat straight from frozen.