Bagel Quiche

Looking for a new healthy and delicious breakfast idea? This Bagel Quiche recipe is packed with nutrition and is the perfect way to start your day off right! Plus, if you have diabetes, you know it is important to eat a variety of foods that contain the right amounts of carbohydrates, protein, healthy fats, vitamins, and minerals. This recipe will help you incorporate these into your first meal of the day so you can start your day off right.

Eggs have a negligible amount of carbohydrates and approximately 6 grams of protein, making them a diabetes-friendly food and an inexpensive source of high quality protein. They are also nutrient dense and have varying amounts of 14 essential nutrients including choline and vitamin D. Choline has been shown to be essential for optimal brain development, and vitamin D is needed for bone growth and bone remodeling, among many other functions. The egg whites are also rich sources of selenium, vitamin B6, vitamin B12, zinc, iron, and copper, while the egg yolks are the source of dietary cholesterol and fat soluble vitamins A, D, E and K.

Adding cheese to your bagel quiche will aid in helping you to receive even more nutrients, like calcium, which is often lacking in American diets. The high quality protein in cheese also provides the body with essential building blocks for strong muscles. Other vital nutrients found in cheese include phosphorus, zinc, vitamin A and vitamin B12. Make sure to add some of your favorite chopped vegetables to this delicious recipe to receive even more health benefits. Bell pepper, tomatoes and even broccoli would make great low-calorie additions to your bagel quiche. This recipe will quickly become one of your favorites.

Bagel Quiche

Ingredients:

1 bagel (any flavor that would go well w/ egg)

2 to 3 large eggs

desired fillings (such as cheese and chopped vegetables)

Cooking spray

Directions

1) Preheat oven to 375 degrees F. Spray a piece of foil with nonstick spray.

2) Slice the very bottom of the bagel off nice and evenly. Set aside to eat, turn into breadcrumbs.

3) Carefully hollow out the bread inside of the cut bagel using your fingers to pull the bread away from the crust of the bagel (turn into breadcrumbs). Set the bagel, cut-side-up on the foil.

4) Whisk 2 eggs and pour them into the hollowed out bagel. Place desired filling choices into the egg. If the egg and filling does not fill the bagel completely, you can add another whisked egg on top.

5) Wrap the bagel up the sides with the foil, but keep the top open to the heat of the oven. Bake 20 to 30 minutes, or until the egg is completely set. Timing will depend on how many eggs used and how large the bagel is. Serve immediately.