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Mediterranean Diet Saffron & Eggs Bagel Sandwich Healthy Recipe

Mediterranean Diet Saffron & Eggs Bagel Sandwich Healthy Recipe By Registered Dietitian Maya Oueichek, MBA, RDN

Ever feel like breakfast is a rushed, grab-and-go affair? We've all been there! But what if I told you that a delicious, balanced breakfast could be ready in minutes? Enter the Saffron & Eggs Bagel Sandwich, a Mediterranean-inspired twist on the classic that ticks all the right boxes: nutritious, easy, and satisfying.

Mediterranean Diet Saffron & Eggs Bagel Sandwich Healthy Recipe

Why you should try this Mediterranean Diet Saffron & Eggs Bagel Recipe?

Balanced Fuel: Bursting with protein from the eggs, healthy fats from the avocado and olive oil, and fiber from the whole-grain bagel and veggies, this sandwich keeps you energized and feeling full until lunchtime.

Beginer-friendly: I get it, mornings are busy. This recipe requires minimal prep and cooking time, making it perfect for those hectic weekday mornings.

Fiber Loaded: The combination of whole grains, avocado, and veggies ensures a steady release of energy throughout the morning, keeping your focus sharp and your mood bright.


Mediterranean Diet Saffron & Eggs Bagel Sandwich Healthy Recipe

  • 2 eggs

  • 1 teaspoon saffron threads

  • ½ avocado, ripe

  • 1 medium tomato, diced

  • Green onions, chopped (to taste)

  • 1 tablespoon olive oil

  • 1 whole-wheat bagel

  • Salt and pepper, to taste

Total Nutrition:

Calories: 600 kcal per serving

Protein: 25g

Fat: 35g

Carbohydrates: 60g

Fiber: 12g

*Disclaimer: This analysis provides a rough estimate and may vary slightly based on factors such as specific brands of ingredients and preparation methods.


  1. In a small bowl, steep the saffron threads in 2 ice cubes for 5 minutes. This releases their beautiful color and unique flavor.

  2. Crack the eggs into the saffron-infused water and season with salt and pepper. Whisk well, I like using a coffee frother for a fluffy omelet.

  3. Heat the olive oil in a non-stick pan over medium heat. Pour in the egg mixture and cook until the bottom sets, about 3 minutes.

  4. Once the eggs are set, sprinkle the diced tomato and green onions over the top. Cover the pan with a lid. Cook for another minute or two

  5. Toast the bagel to your liking. Spread half of the avocado on one side of the toasted bagel

  6. Assemble Your Masterpiece: Top the avocado with the cooked omelet and enjoy!

Mediterranean Diet Saffron & Eggs Bagel Sandwich Healthy Recipe

Switching to Whole Grain Bagels: A Nutritious Upgrade

Swapping your white bagel for a whole-grain version is a small step, it's a nutritional boost! Here are some key benefits you can expect:

Fiber Powerhouse: Whole-grain bagels are packed with dietary fiber, which your body doesn't digest. This fiber keeps you feeling fuller for longer, aids in digestion, and can even help lower cholesterol. White bagels, on the other hand, are largely stripped of their fiber during processing, leaving them devoid of these benefits.

Vitamin & Mineral Bonanza: Whole grains are loaded with essential vitamins and minerals like B vitamins, magnesium, iron, and selenium. These nutrients play crucial roles in energy production, immune function, and overall health. White bagels often lack these vital elements or contain them in much lower amounts.

Blood Sugar Balance: Whole grains have a lower glycemic index (GI) than white bagels, meaning they cause a slower and steadier rise in blood sugar levels. This helps prevent energy crashes and reduces the risk of developing type 2 diabetes. White bagels, with their high GI, can spike blood sugar quickly, leading to energy dips and potential health concerns.

Heart Health Hero: Whole grains are rich in antioxidants and plant compounds that can help protect your heart. They may lower your risk of heart disease by reducing inflammation and improving blood cholesterol levels. White bagels, lacking these protective elements, offer little to no heart-protective benefits.

Other Mediterranean Diet Breakfast Recipe:


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