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–+ servings

Turkey Sausage & Egg Bagel

Lunch, Breakfast
This bagel offers a balanced blend of lean protein, coupled with carbohydrates from the bagel, making it an ideal pre or post-workout option.
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Calories549kcal
Carbs49g
Protein28.5g
Fats26.5g
For Exercise Day
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Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Performance Benefits

The egg provides high-quality protein, essential for muscle repair and growth. The bagel offers sustained energy release due to its complex carbohydrates, while the turkey sausages contribute lean protein without excessive fat. Incorporating a moderate amount of butter and olive oil adds healthy fats that support hormone production and nutrient absorption, optimising energy utilisation and recovery for peak athletic performance.
Health Benefits

Whole grains are rich in dietary fibre, which aids digestion and promotes regular bowel movements. Consuming whole grains has been associated with a reduced risk of heart disease. The fibre, potassium, and antioxidants in whole grains support cardiovascular health by lowering cholesterol levels and regulating blood pressure. Compared to pork or beef sausages, turkey sausages contain less saturated fat. A diet low in saturated fat can contribute to better heart health by reducing LDL (bad) cholesterol levels.
Expert Tips

This recipe is very customisable - add whatever sauces/spices you like!

Equipment

  • 1 Pan
  • 1 Toaster/Grill

Ingredients

  • 2 Turkey Sausages
  • 1 Bagel (Seeded/Wholegrain)
  • 1 Egg
  • 1 tsp Butter
  • 1 tsp Olive Oil
1 servings

Instructions

  • Heat the olive oil on the pan over a medium heat.
  • Once heated, crack the egg onto the pan to fry.
  • The sausages can also be cooked on the pan, alongside the egg.
  • While the egg is frying, toast the bagel.
  • Once the sausages are cooked, remove from the pan and slice in half, lengthways.
  • Butter the toasted bagel and add the sausages and egg on top.
  • Drizzle with sriracha, mayo or ketchup if you would like to and enjoy!

Nutrition

Serving: 240gCalories: 549kcalCarbohydrates: 49gProtein: 28.5gFat: 26.5gSaturated Fat: 9.7gPolyunsaturated Fat: 1.4gMonounsaturated Fat: 7.4gTrans Fat: 0.4gCholesterol: 219mgSodium: 918mgPotassium: 301mgFiber: 7.4gSugar: 5.5gVitamin A: 167ugCalcium: 103mgIron: 3.8mg
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