Elevate Your Bagel: Complementary Side Dishes



Complementary Bagel Side Dishes

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When it comes to a scrumptious bagel breakfast, there’s more to the equation than just the bagel itself. To truly elevate your meal, pairing your bagel with a selection of appetizing side dishes can enhance both the flavor and the overall experience.

Whether you’re hosting a leisurely weekend brunch or simply looking to upgrade your daily breakfast routine, these mouthwatering side dishes will perfectly complement your bagel and bring a touch of culinary sophistication to your table.

Today we’ll look at the nutritional benefits of delicious accompaniments — so you’ll feel good about indulging in every bite. Let’s get to it.

Scrambled or Poached Eggs

Eggs are undeniably a breakfast classic, and they make a natural choice to serve alongside your bagel. Whether you prefer them scrambled, poached, or prepared in another mouthwatering fashion, eggs are a versatile and nutritious option that pairs well with a variety of bagel toppings.

A single large egg contains about 6 grams of high-quality protein, which helps to support muscle development and repair. Protein also plays a vital role in maintaining a strong immune system, transporting nutrients throughout the body, and regulating hormones.

In addition to their impressive protein content, eggs are also a valuable source of energy, providing around 72 calories each.

Scrambled and poached eggs for the bagel.
Scrambled and poached eggs for the bagel.

When it comes to carbohydrates, eggs are relatively low, containing less than 1 gram per egg. This makes them an excellent choice for those who are monitoring their carbohydrate intake or following a low-carb diet.

Eggs are also a source of healthy fats, with a single large egg containing approximately 5 grams of total fat, of which 1.5 grams are saturated fat. The remaining fats are a mix of monounsaturated and polyunsaturated fats, which contribute to heart health and brain function.

As for vitamins and minerals, eggs pack a powerful nutritional punch. They are particularly rich in vitamin B12, with one large egg providing about 10% of the daily value (DV). Vitamin B12 is essential for maintaining healthy nerve cells and red blood cells, as well as supporting brain function.

Eggs are also a good source of vitamin D, vitamin A, vitamin E, and several B vitamins including riboflavin, pantothenic acid, and folate.

Bagel and Lox
Bagel and Lox.

Smoked Salmon or Lox

For a truly luxurious touch to your bagel breakfast, consider offering smoked salmon or lox as a side dish. These delectable options pair beautifully with a variety of bagel flavors and spreads, such as cream cheese or avocado, and are sure to impress your guests.

Additionally, smoked salmon and lox are not only delicious, but they are also packed with heart-healthy omega-3 fatty acids, which contribute to improved cardiovascular health and brain function.

A 3-ounce (85 grams) serving of smoked salmon contains approximately 15 grams of protein, providing essential amino acids needed for muscle growth and repair. This serving size also supplies your body with around 4 grams of carbohydrates, mainly in the form of glycogen, which acts as a source of energy for your muscles and other tissues.

In terms of fat content, smoked salmon and lox are known for their healthy fat profile. A 3-ounce serving offers roughly 7 grams of total fat, with the majority being unsaturated fats such as omega-3 fatty acids.

These fats play a crucial role in maintaining heart health, reducing inflammation, and supporting cognitive function. The same serving size contains about 1 gram of saturated fat, making smoked salmon a heart-friendly choice.

One of the standout nutritional features of smoked salmon and lox is their high content of omega-3 fatty acids. A 3-ounce serving provides around 1,200 to 2,400 milligrams of these essential fats, depending on the specific type of salmon used.

Omega-3s have been linked to numerous health benefits, including reducing the risk of heart disease, improving brain function and supporting healthy vision (I especially like that).

Besides their impressive macronutrient profile, smoked salmon and lox also contain a variety of essential vitamins and minerals. They are particularly rich in vitamin D, vitamin B12, and selenium, which support immune function, nerve health, and thyroid function respectively.

Smaller amounts of other nutrients, such as potassium, magnesium, and iron, are also present in smoked salmon and lox, making them a nutritionally dense side dish to complement your bagel breakfast.

Fresh fruit salad and bagels
Fresh fruit salad and bagels.

Fresh Fruit Salad

For a fresh and vibrant side dish to accompany your bagels, consider offering a colorful fruit salad. This delightful sweetness to your breakfast spread and pairs well with a variety of bagel flavors. A typical serving of fruit salad (approximately 1 cup) contains around 1 gram of protein, 20 grams of carbohydrates, and less than 1 gram of fat.

The specific nutritional content may vary depending on the fruits included, but you can expect a delightful mix of vitamins and minerals in each serving. Fruit salads are not only visually appealing but also provide a wealth of health benefits, such as boosting the immune system and promoting healthy digestion.

Whether you’re serving up a classic fruit salad or a more exotic blend, this side dish is sure to delight your taste buds while providing essential nutrients.

Potatoes and Bagels
Potatoes and Bagels.

Hearty Breakfast Potatoes

For a satisfying and comforting side dish, consider serving breakfast potatoes alongside your bagels. Whether you choose crispy hash browns, tender home fries or flavorful roasted potatoes, these tasty options are sure to please.

A typical serving of breakfast potatoes (approximately 100 grams) provides about 2 grams of protein, 18 grams of carbohydrates, and 4 grams of fat. While potatoes are a source of carbohydrates, they also offer essential vitamins and minerals, such as potassium, vitamin C, and vitamin B6.

To enhance the nutritional value, you can mix in colorful bell peppers and onions for an extra dose of vitamins and fiber. I like some shredded cheese on my potatoes.

Refreshing Greek Yogurt Parfaits

Add a touch of elegance to your bagel spread with delightful Greek yogurt parfaits. Layer creamy Greek yogurt with your favorite fruits, granola, or nuts for a nutritious and visually stunning side dish.

A standard serving of Greek yogurt parfait (approximately 200 grams) contains around 12 grams of protein, 24 grams of carbohydrates, and 5 grams of fat. Greek yogurt is a fantastic source of protein and calcium, supporting strong bones and muscle development.

In addition, the fruits and granola provide essential vitamins, minerals, and fiber for a well-rounded, healthful meal.

Savory Sausage or Bacon

For a more indulgent breakfast option, consider offering sausage or bacon as a side dish. These savory proteins add a touch of decadence to your bagel spread, making it perfect for special occasions or leisurely weekend brunches.

A typical serving of bacon (approximately 28 grams) contains about 9 grams of protein, 0 grams of carbohydrates, and 13 grams of fat, while a serving of sausage (approximately 28 grams) provides 5 grams of protein, 1 gram of carbohydrates, and 12 grams of fat.

While sausage and bacon are higher in fat, they can be enjoyed in moderation as part of a balanced meal.

Colorful Vegetable Frittata

For a more health-conscious side dish, opt for a colorful vegetable frittata. This flavorful and nutritious egg-based dish is filled with a variety of vegetables, such as tomatoes, spinach, and bell peppers, providing essential vitamins and minerals.

A standard serving of vegetable frittata (approximately 150 grams) contains around 12 grams of protein, 8 grams of carbohydrates, and 11 grams of fat. The combination of protein-rich eggs and fiber-packed veggies makes this side dish a nutritious and satisfying option that pairs beautifully with bagels.

By offering an assortment of side dishes that cater to various tastes and dietary preferences, you can create a well-rounded and memorable bagel breakfast.

Don’t forget to consider the nutritional content of each dish, ensuring a balance of protein, carbohydrates, and fats to keep your guests satisfied and energized throughout the day.

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