Bagel with cream cheese and eggs

Name: Bagel with cream cheese and eggs
Prep time: 12 min
Cook time: 8 min
Total time: 20 min
Yield: 1 serving
Cuisine: American
Ingredients: 70 g Bagel; 20 g Cream cheese; 80 g Whole eggs, cooked; 110 g Egg whites, raw; 40 g Tomatoes, raw; 15 g Red onion; 3 g Parsley, fresh

Updated 2026-10-24 · data v2026-10-23.1

Not Real Food — does not meet the guideline recipe rule (Bagel).

Portion scale1×Amounts and estimated macros update below.

Estimated macros at 1×

450 kcal

Percent of calories

Protein 28 percent of calories
Carbs 38 percent of calories
Fat 34 percent of calories

Protein per 100 kcal: 7.0 g
Cost: $3.17 est.
Cost per 10 g protein: $1.01 est.

Source: USDA FoodData Central.

Bagel (FDC 174899)
Cream cheese (FDC 173418)
Whole eggs, cooked (FDC 173424)
Egg whites, raw (FDC 172183)
Tomatoes, raw (FDC 170457)
Red onion (FDC 170000)
Parsley, fresh (FDC 170416)

Recipe keys

Vegetarian

Why this recipe is worth the hype

31 g protein for about $3.17 (est.)
Weekend deli-style bagel without leaving the kitchen.
Tomato and onion keep every bite bright.
Cream cheese adds richness while eggs carry protein.

Fast, Flavorful, Feast

Per serving · USDA-based totals from repo data

Dish	kcal	Protein (g)	Carbs (g)	Fat (g)	Est. cost	Vs current
Fast Effort: 1 of 3 Hard-boiled eggs and egg whites on toast	399	30	29	17	$2.16 (est.)	kcal −51 lower Protein −1 g lower Carbs −14 g lower Fat 0 g same Cost −1.01 lower est. Time −12 min lower
Fast Effort: 1 of 3 Eggs on toast with banana+ carbs	451	31	50	14	$2.28 (est.)	kcal +1 higher Protein 0 g same Carbs +7 g higher Fat −3 g lower Cost −0.89 lower est. Time −12 min lower
Flavorful Effort: 2 of 3 Avocado toast with scrambled eggs	401	32	25	19	$2.75 (est.)	kcal −49 lower Protein +1 g higher Carbs −18 g lower Fat +2 g higher Cost −0.42 lower est. Time −4 min lower
Flavorful Effort: 2 of 3 Avocado toast with eggs and banana+ carbs	420	30	40	16	$2.60 (est.)	kcal −30 lower Protein −1 g lower Carbs −3 g lower Fat −1 g lower Cost −0.57 lower est. Time −4 min lower
Feast Effort: 3 of 3 Bagel with cream cheese and eggs	450	31	43	17	$3.17 (est.)	Current level
Feast Effort: 3 of 3 Bagel breakfast with eggs and banana+ carbs	476	30	58	14	$3.13 (est.)	kcal +26 higher Protein −1 g lower Carbs +15 g higher Fat −3 g lower Cost −0.04 same est. Time 0 min same

Ingredients at 1×

Amounts scale with the portion buttons above.

Bagel0.5 bagel (70 g)
Cream cheese1 tbsp (20 g)
Whole eggs, cooked2 eggs (80 g)
Egg whites, raw0.5 cup (110 g)
Tomatoes, raw0.33 cup (40 g)
Red onion2 tbsp (15 g)
Parsley, fresh1 tbsp (3 g)

Steps

Toast or warm the bagel and spread with cream cheese.
Scramble the eggs and egg whites together until fluffy.
Dice tomato and red onion; chop the parsley.
Top the bagel with eggs, tomato, onion, and herbs.

Macros use USDA FoodData Central per-100g values times the gram weights in this recipe.

Recipe text and nutrition numbers on this page are licensed under CC BY 4.0. Food art is not covered by that license.

Cite as: Bagel with cream cheese and eggs, Macro Friendly Meals, https://macrofriendlymeals.com/recipes/eggs-toast-feast (updated 2026-10-24).