Chopped Breakfast Sandwich with Egg, Avocado & Bacon

Written by Dietitian & Mom: Elis Halenko

Meet your new breakfast obsession: the Chopped Breakfast Sandwich.

This satisfying combo of hard-boiled eggs, creamy avocado, and crispy bacon, all chopped together and stuffed into a warm everything bagel, is packed with flavor, texture, and nutrition. It’s the kind of breakfast that feels like a treat but still supports your energy, blood sugar, and protein needs—whether you’re eating on the go or fueling up for the day ahead.

Why You’ll Love This Recipe

High in protein & healthy fats – keeps you full and satisfied all morning.
Great for meal prep – make a batch of boiled eggs in advance and you’re halfway there.
Big flavor, minimal effort – no complicated cooking required.
Customizable – add chopped herbs, cheese, or hot sauce to suit your taste.
Perfect balance of creamy, crunchy, salty, and savory – all in one sandwich.

Whether you’re working from home, chasing toddlers, or eating one-handed in the car, this sandwich works.

Ingredients

2 hard-boiled eggs
1/2 ripe avocado
1–2 slices cooked bacon (or turkey bacon)
1 tsp Dijon or regular mustard (optional)
Squeeze of lemon juice
Salt and pepper, to taste
1 everything bagel, toasted

Optional add-ons: chopped parsley, sliced tomato, baby spinach, or shredded cheese

Dietitian Notes

As a registered dietitian and mom, this is the kind of recipe I actually make for myself. Here’s why:

Eggs are a budget-friendly source of complete protein, choline, and B vitamins—great for brain health and energy.
Avocado adds heart-healthy monounsaturated fats, fiber, and potassium—plus it makes the filling creamy without needing mayo.
Bacon in moderation? Totally fine. Pair it with protein and fiber (like in this sandwich) and you’ve got balance, not restriction.
Everything bagels offer major flavor—but you can use a whole grain or gluten-free version for extra fiber or dietary preferences.

This is a recipe that satisfies cravings and supports your nutritional goals—especially important for busy mornings when blood sugar balance and satiety matter most.

How to Make This Toddler-Friendly

You can easily make this breakfast sandwich more approachable for little eaters. Here’s how:

Chop the egg, avocado, and bacon finely for easier chewing.
Serve deconstructed: Offer the components separately if your toddler is in a picky phase.
Use a mini plain bagel or whole wheat English muffin for smaller hands.
Skip everything seasoning
Add a slice of cheese or a soft-boiled egg for a meltier, toddler-friendly texture.
Cut into quarters or strips for easy grasping and fewer crumbs.

Assembly Instructions

In a bowl, chop hard-boiled eggs, avocado, and bacon together into small pieces.
Add mustard, lemon juice, salt, and pepper. Mash lightly with a fork to combine.
Toast your bagel and layer the chopped egg mixture evenly onto one side.
Add optional toppings like spinach, tomato, or shredded cheese.
Close the sandwich, slice in half, and enjoy warm or packed for later.

The Balanced Breakfast That Doesn’t Feel Boring

This Chopped Egg, Avocado & Bacon Bagel Sandwich is everything a breakfast should be—quick, satisfying, and full of flavor. It’s rich in nutrients, easy to prep, and flexible enough to feed both adults and toddlers alike.

For more real-food, real-life recipes created by a registered dietitian who gets what busy mornings look like, follow me on Instagram @thefoodstylistrd.

I share healthy swaps, fun toddler meals, and doable wellness for families who want to nourish without the noise.