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What Are The Healthiest Foods at Einstein Bagels?

What Are The Healthiest Foods at Einstein Bagels?

August 21, 2020 / Patrick Zavorskas

Let's debate for a minute shall we? 

I grew up in New Jersey (Say what you will about it; even though I grew up and live in the middle of stereotypical suburbia, I love this place more than anything) and I swear we have the best bagels. You heard correctly, New Jersey has the best bagels - and maybe not everywhere in New Jersey, but Central Jersey particularly. So, in working in NYC, I cannot find a place within this great city that seems to live up to what I expect a bagel to be like. While New Yorkers are probably turning over in their graves now, any friends I bring from New York to my neck of the woods always seem to change their minds once they get a taste of the bagels near me (I kid you not)! The thing is, every bagel I have had in my life ultimately tastes better and better with every bite - every bagel seems to take on a better fluffiness, a better crispy exterior, a more perfect flavor! They've become a quintessential part of my food pyramid! So, with nearly the thousands and thousands of bagels I have consumed over the years, I like to think I know a thing or two about bagels.

During my years of being a barista, I was lucky enough to work next to a fantastic bagel store. They served us bagels almost every morning, providing much comfort in the early morning rushes that seemed to always be hectic and crazy. I do, however, remember one co-worker of mine that was particularly weary of eating bagels. She was extremely into diet and fitness, and she feared the amount of carbs and calories she would be taking in by eating a bagel. This had me pondering though... Are there actual ways you can still enjoy bagels but with healthier alternatives?

The good news is, that is exactly what I want to talk to you all today about! I decided to focus on a chain that I think has some of the best bagels and is widely known by many - Einstein Bros. Bagels! So look no further, this is your ultimate guide to The Healthiest Foods at Einstein Bagels!

1- Avocado Toast on a Whole Wheat Bagel Thin

Why It Makes For An Excellent Pick - This breakfast provides a good balance of carbs, fat and protein. Choosing whole-wheat adds more nutrients compared to a plain white bagel, and the thin option satisfies the bagel craving with fewer calories. Plus, topping it with an egg adds protein and nutrients for just 80 calories.

iTouch Wearables Ultimate Bagel Hack -  Order avocado instead of cream cheese for a dose of healthy unsaturated fat, fiber, vitamins and minerals.

Nutritional Breakdown - 

  • Fat - 20 Grams
  • Carbs - 41 Grams
  • Sugar - 6 Grams
  • Protein - 18 Grams
  • Fiber - 10 Grams

2 - Southwest Thin Egg White Sandwich

Why It Makes For An Excellent Pick -  This sandwich provides a whopping 22 grams of protein for just 300 calories. It’s also much more interesting than a plain egg sandwich thanks to the kick from the tomatillo salsa and pepper jack cheese.

iTouch Wearables Ultimate Bagel Hack -  With so many other flavors happening on this sandwich (tomatillo salsa, pepper jack cheese and sausage) the cream cheese isn’t necessary. Skipping it saves 100 calories and 6 grams of saturated fat.

Nutritional Breakdown - 

  • Fat - 5 Grams
  • Carbs - 41 Grams
  • Sugar - 5 Grams
  • Protein - 22 Grams
  • Fiber - 3 Grams

3 - Hummus Veggie Sandwich on Whole Grain Bread

Why It Makes For An Excellent Pick -  Along with protein-rich hummus and a whole-grain roll, you’ll get a healthy dose of vegetables — something you can’t always count on from a quick grab-and-go lunch.

iTouch Wearables Ultimate Bagel Hack - Choosing hummus instead of cream cheese shaves off unnecessary saturated fat and adds more protein. You can also order this sandwich on a bagel thin to lower the calorie and carb counts.

Nutritional Breakdown - 

  • Fat - 12 Grams
  • Carbs - 62 Grams
  • Sugar - 8 Grams
  • Protein - 17 Grams
  • Fiber - 8 Grams

4 - Harvest Chicken Salad on a Honey Whole Wheat Thin Bagel

Why It Makes For An Excellent Pick -  Most people think of chicken salad as a no-no because of all the mayo, but it can actually be one of the lighter options on a menu when lined up next to sandwiches loaded with cheese, cream cheese, bacon and other condiments. Plus, its high protein content helps you feel fuller longer.

iTouch Wearables Ultimate Bagel Hack - Ordering a chicken salad sandwich on a bagel thin instead of a roll or regular bagel saves about 100 calories, so you end up with a filling lunch for just over 400 calories.

Nutritional Breakdown - 

  • Fat - 17 Grams
  • Carbs - 44 Grams
  • Sugar - 12 Grams
  • Protein - 27 Grams
  • Fiber - 4 Grams

5- Ancient Grain Bagel and a 12-Ounce Cappuccino

Why It Makes For An Excellent Pick - This breakfast saves about 200 calories compared to a regular bagel and cream cheese, but still hits the spot with a bagel and coffee all for under 400 calories.

iTouch Wearables Ultimate Bagel Hack -  Order an unsweetened coffee drink with milk for a protein boost without tacking on unnecessary sugar. Pairing that with a bagel thin, which saves more than 100 calories compared to an original bagel, makes for a balanced breakfast.

Nutritional Breakdown - 

  • Fat - 14.5 Grams
  • Carbs - 51 Grams
  • Sugar - 20 Grams
  • Protein - 15 Grams
  • Fiber - 5 Grams

And there you have it! Those are the healthiest options at Einstein Bros. Bagels - Bon Appetit!

Tell us your favorite healthy bagel options by following us on Instagram @itouchwearables and Facebook @itouchwearables and by dropping a comment and like. Also, be sure to check out our new articles published daily and the latest styles on!

- Patrick

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