A coffee shop classic, the bagel-and-cream-cheese combo has become a favourite of many. There’s no question that’s it delicious, but take a peek at the nutritional label and you might be inclined to swap it out for lighter, more nourishing fare. Bagels are particularly energy dense. You might be surprised to learn that one bagel provides the same amount of carbohydrates as 4-5 slices of bread. Top that bagel with cream cheese and you’ll add a few extra calories and fat grams, but only a negligible amount of protein and calcium.
If a bagel and cream cheese is your daily go-to but you’re looking to mix it up, here are a few ideas to get you started:
- In place of a bagel, trying having a couple slices of whole grain toast, a whole wheat English muffin, a smaller bagel, or even just half a bagel.
- To get more protein, skip the cream cheese and go for peanut butter (or your preferred nut/seed butter), a couple slices of cheese, or an egg instead.
- If you can, round out the meal out by adding some vegetables to your breakfast sandwich (think tomato slices, red onion, and crispy lettuce).
