-
Prep Time8 minutes
-
Cook Time2 minutes (toasting bagel)
-
Serving1
-
Serv Size1 loaded bagel
Summary
A toasted Heylo seeded bagel loaded with smashed avocado, baby spinach, sliced radish, and a zesty edamame and chickpea salad, finished with a sprinkle of toasted seeds. This meal is bursting with fibre, plant protein, and healthy fats, a true super meal for any time of day.
Keto Meal Description and Nutrition Highlights
This super bagel is a fibre powerhouse, thanks to Heylo’s seeded bagel base, creamy avocado, leafy greens, and a vibrant salad of edamame and chickpeas. The combination of seeds, legumes, and vegetables delivers a broad spectrum of nutrients, including omega-3s, monounsaturated fats, and plant-based protein. It’s filling, energising, and perfect for anyone looking to boost their fibre intake while enjoying a delicious, satisfying meal.
Ingredients
Ingredient |
Quantity |
Cals |
Total Carbs (g) |
Dietary Fibre (g) |
Net Carbs (g) |
Sugars (g) |
Fat (g) |
Sat (g) |
Poly (g) |
Mono (g) |
Trans (g) |
Protein (g) |
|
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
Heylo seeded bagel |
1 |
120 |
6.0 |
5.0 |
1.0 |
0.5 |
4.0 |
0.5 |
1.2 |
2.0 |
0.0 |
12.0 |
|
Avocado (smashed) |
50 |
g |
80 |
2.5 |
2.0 |
0.5 |
0.1 |
7.4 |
0.9 |
1.0 |
5.2 |
0.0 |
1.0 |
Baby spinach |
20 |
g |
5 |
0.4 |
0.2 |
0.2 |
0.0 |
0.1 |
0.0 |
0.0 |
0.0 |
0.0 |
0.6 |
Radish (thinly sliced) |
20 |
g |
3 |
0.7 |
0.3 |
0.4 |
0.2 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.1 |
Edamame (shelled, cooked) |
30 |
g |
36 |
1.5 |
0.8 |
0.7 |
0.1 |
1.5 |
0.2 |
0.5 |
0.6 |
0.0 |
3.5 |
Chickpeas (cooked, drained) |
20 |
g |
33 |
3.0 |
1.0 |
2.0 |
0.2 |
0.6 |
0.1 |
0.2 |
0.2 |
0.0 |
1.6 |
Lemon juice (fresh) |
1 |
tsp |
1 |
0.3 |
0.0 |
0.3 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
Extra virgin olive oil |
1 |
tsp |
40 |
0.0 |
0.0 |
0.0 |
0.0 |
4.5 |
0.6 |
0.5 |
3.2 |
0.0 |
0.0 |
Mixed seeds (toasted: pumpkin, sunflower, sesame) |
10 |
g |
57 |
1.2 |
0.7 |
0.5 |
0.1 |
4.7 |
0.7 |
2.2 |
1.6 |
0.0 |
2.5 |
Salt & pepper |
to taste |
0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
|
Total (per bagel) |
375 |
15.6 |
10.0 |
5.6 |
1.2 |
22.8 |
3.0 |
6.1 |
12.8 |
0.0 |
21.3 |
Nutrition Facts
Serving size: 1 loaded bagel
Servings per container: 1
Amount per serving |
Value |
% Daily Value* |
|---|---|---|
Calories |
375 |
19% |
Fat |
22.8g |
33% |
– Sat |
3.0g |
15% |
– Poly |
6.1g |
— |
– Mono |
12.8g |
— |
– Trans |
0.0g |
— |
Cholesterol |
0mg |
0% |
Sodium |
350mg |
15% |
Total Carbs |
15.6g |
5% |
– Dietary Fibre |
10.0g |
40% |
– Net Carbs |
5.6g |
— |
– Total Sugars |
1.2g |
— |
Protein |
21.3g |
43% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Directions
Toast the Heylo seeded bagel halves until golden.
In a small bowl, mash the avocado with a pinch of salt, pepper, and a squeeze of lemon juice.
In another bowl, mix the edamame, chickpeas, a drizzle of olive oil, and a pinch of salt and pepper.
Spread the smashed avocado over both bagel halves.
Top with baby spinach, sliced radish, and the edamame-chickpea salad.
Sprinkle with toasted mixed seeds.
Serve immediately and enjoy your super high-fibre bagel meal!
Daz
Owner and creator of Keto.Land, Mid-life-crisis weight loss advocate, living proof that you can't out train a poor diet.
Leave a Review