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

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.
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Prep Time 10 minutes
Cook Time 25 minutes
Servings: 4 Bagels
Course: Breakfast, lunch
Calories: 420
Ingredients Method Nutrition Notes

Ingredients
  

  • 4 Abe's Protein Bagels Sub for any bagel of choice
  • 6 eggs
  • 60 ml high protein low fat milk or milk of choice
  • 100g Cherry tomatoes chopped
  • 1/2 Red capsicum diced
  • Fresh or semi-dried parsley chopped
  • 40 g feta high protein or low fat
  • Salt & pepper
  • 4 slices Bega Protein Tasty Cheese Slices Or cheese slices of choice
  • 40 g Perinaise or Spicy Mayo for spreading (10g per bagel)

Method
 

Make the Frittata
  1. Preheat oven to 180°C.
  2. Whisk together eggs, milk, salt and pepper.
  3. Stir through cherry tomatoes, red capsicum, parsley and crumbled feta.
  4. Pour into a lined baking dish (large enough so it isn’t too thick).
  5. Bake for 18–25 minutes, or until set in the centre.
  6. Cool slightly, slice into 4 even pieces and top with 4 pieces of cheese evenly on the slices (so the cheese can slightly melt)
Assemble the Bagels
  1. Slice and lightly toast your protein bagels (optional but recommended).
  2. Add the slice of frittata with cheese.
  3. Spread the perinaise or spicy mayo on the top bagel & close the bagel.
  4. Wrap in parchment paper and store in an airtight container or bag.
How to Reheat
  1. Air fryer (best option):180°C for 4–6 minutes until warmed through and cheese is melty.
  2. Microwave (quick option):1–2 minutes depending on your microwave.

Nutrition

Calories: 420kcalCarbohydrates: 30gProtein: 31gFat: 17gFiber: 18g

Notes

Freezing & Storing

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

How to Reheat 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.

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Let us know how it was!