Avocado and egg, gluten-free bagel

This gluten-free avocado and boiled egg mix is a simple, affordable, and nutritious snack, created especially for sporty individuals who require a higher energy snack. Combining creamy avocado with protein-rich boiled eggs, this recipe is versatile, easy to prepare, and offers a balance of flavours and textures. By using fresh whole foods and minimal seasoning, it provides a nutritionally balanced option for a quick and satisfying snack. It has been designed gluten-free for individuals with coeliac disease, but you can adjust it according to your dietary requirements.

Meal serves: 1

Dietary: vegetarian, coeliac, sports snack, nut-free,

Contains: Milk (Cream cheese), Eggs,

May contain: Sesame seeds (bagel), soya (bagel)

Preparation time: 10 minutes

Cooking time: 10 minutes

INGREDIENTS
1 Gluten-free bagel
1/4 (35 g) avocado flesh
1 large egg
1 Tbsp (30 g) light cream cheese

METHOD

Boil eggs in a saucepan for 6 minutes.
Toast the bagel.
Once the eggs are done, transfer them to a bowl of ice water to cool. Once cooled, peel the eggs and slice them into thin rounds.
Cut the avocado in half, remove the pit, and scoop the flesh into a bowl. Mash the avocado with a fork and season with pepper to taste.
Spread a tablespoon of cream cheese onto one toasted bagel half.
Spread mashed avocado onto the other half of the bagel.
Arrange the sliced boiled eggs on top of the avocado.
Sandwich the two halves together and cut in half.

This recipe has been donated by Katelyn Dunne, Nutrition Student at Atlantic Technological University.

NUTRITION INFORMATION

Per serving: per bagel
Total calories: 368 kcal
Fat: 17.0 g
of which saturates: 5.4 g
Carbohydrate: 37.0 g
of which sugars: 5.2 g
Fibre: 6.0 g
Protein: 14 g
Salt: 1.2 g

NUTRITION FACTS

This avocado and egg bagel is an extremely well-balanced snack for a sporty people. Eggs are an excellent source of vitamin D and B12, as well as protein. While cream cheese is also an excellent source of protein, avocados are excellent sources of polyunsaturated fats and fibre.
Overall, this avocado and egg bagel recipe is a good source of vitamin D, which contributes to the maintenance of normal bone and normal muscle function and vitamin B12, which contributes to the reduction of tiredness and fatigue, and supports energy-yielding metabolism.
It is also a good source of protein, carbohydrate and fibre, essential as part of a healthy, balanced diet.

VARIATIONS

Protein Boost: Add a protein boost by including grilled chicken breast, turkey slices, or hummus as additional protein sources.
Vegan option: Swap eggs for tofu to make this recipe suitable for vegans, whilst maintaining protein content
Flavourful Twist: Incorporate flavoured cream cheese such as garlic and herb, sun-dried tomato, or jalapeno for an extra kick of flavour.
Extra Crunch: Sprinkle chopped nuts such as almonds, walnuts, or pecans on top of the avocado for added texture and flavour or mixed seeds to keep the recipe nut-free
Asian Fusion: Top the avocado with sliced cucumber, pickled ginger, and a drizzle of soy sauce or tamari to elevate the flavour profile.
Mediterranean Delight: Incorporate sliced olives, roasted red peppers, or feta cheese for a Mediterranean-inspired twist.

Consumer Tested by Danni Thompson, Student Dietitian at Winchester University. Photo used by Danni Thompson.

Checked by Kathy Lewis, R.Nutr., Registered Nutritionist