Diabetic Cooking

Breakfast Bagel Melt

Preparation time: 10 minutes.


  • 1/4 cup liquid egg substitute
  • 2 tablespoons skim milk
  • 2 dashes salt
  • 1 dash black pepper
  • Cooking spray
  • 1/2 whole wheat bagel (1 1/2 ounces)
  • 1 ounce Canadian bacon
  • 1 tablespoon thick and chunky salsa (optional)
  • 3/4-ounce slice fat-free American cheese


In a small bowl, whisk together egg substitute, milk, salt, and pepper; set aside. Coat a small nonstick skillet with cooking spray and warm over medium-low heat. Add egg mixture and scramble, stirring frequently, until the egg is firm. Meanwhile, lightly toast bagel half. Top with Canadian bacon, scrambled egg, salsa, and cheese. Warm in a toaster oven, or in a full-size oven 5 inches from the heating element, until the cheese is melted. Serve right away.

Yield: 1 melt.

Serving size: 1 melt.

Nutrition Facts Per Serving:
Calories: 252 calories, Carbohydrates: 31 g, Protein: 23 g, Fat: 4 g, Saturated Fat: 1 g, Sodium: 1,320 mg*, Fiber: 4 g

Exchanges per serving: 2 starch, 2 1/2 very lean meat. Carbohydrate choices: 2.

*This recipe may not be suitable for people who need to limit their sodium intake.

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.