How many times have you heard, “I just don’t know what to eat for breakfast” or “I want something good to eat but without all the carbs.” Since I am a soon-to-be Registered Dietitian I feel like I can think of endless amounts of breakfast ideas…and wish I could spend 24/7 in the kitchen cooking up something new and yummy! However, I can understand how people can get stuck in a rut, get bored with the same breakfast, and then just run our of ideas for a quick, low-carb, high protein breakfast. (Several yogurts on the market are low in sugar and carbs and can pack in 15g of protein in just 1 serving!)
Back to bagels…
People have issues with bagels since they are high in carbs and calories, right? It is almost like as a society we have grown to fear them. I would guess about 20 years ago, the industries were making bagels the size they should be…3-inches in diameter coming out out to ~150 calories. Well now, that 3-inch bagel is our “mini” sized bagels and the “normal” bagels have doubled in size. The portion distortion in America is getting out of hand in my opinion. Everything is super sized this and triple bacon wrapped that.
So how can you enjoy your bagel without the guilt and excess calories and carbs?
Tip #1: Scoop it out…Split your bagel open with insides facing up and remove the extra soft bread on the inside of the bagel out. By removing the extra bread, you have now created an opportunity to fill that empty space with egg whites and spinach, or low-fat cream cheese with strawberries. By doing this, you can save yourself ~100 calories! This is a fun way to get creative with your bagels without the guilt.
Tip 2: Back to basics…split your bagel with a friend, cut it into thirds so it seems like there is more to eat, or save half for the next day. Eat half of your bagel with almond butter and a Greek yogurt topped with fresh fruit and nuts. Try other fun toppings on your bagel instead of greasy eggs, bacon, and cheese. For breakfast you can top it with avocado, tomatoes, or low-fat cream cheese. If it is an afternoon snack try out hummus or cottage cheese. Sounds like a satisfying breakfast or lunch to me!
Tip 3: Look for whole grains…for the boost of fiber your body needs! Not only fiber, but also vitamins and minerals that white bread does not offer. However, read your labels. The WholeGrainCouncil says, “Whole wheat is one kind of whole grain, so all whole wheat is whole grain, but not all whole grain is whole wheat.”
I hope this helps you all! 🙂