When it comes to breakfast or brunch, nothing beats the satisfaction of biting into a delicious bagel loaded with fresh, vibrant ingredients. If you're looking for a healthy, whole food, plant-based option that's as tasty as nourishing, this healthy garden veggie bagel recipe is for you. Packed with nutrient-dense ingredients like whole wheat bagels, cashew-based cream cheese, nori seaweed, and fresh veggies, this recipe offers a perfect balance of flavor, texture, and nutrition. This delicious and healthy veggie bagel recipe is oil-free and vegan.
I grew up eating bagels with cream cheese. As an adult and nutritionist, I've become more discerning about the specific ingredients and their impact on health. Not all bagels and their contents are created equal. For example, some commercially prepared bagels are made with harmful ingredients like potassium bromate, while others are made with more quality ingredients like whole wheat, and homemade sourdough. Our homemade whole wheat bagels are a good choice for this brunch favorite. A good sourdough or sprouted grain bagel will work, too.
Why Whole Wheat Bagels Are the Better Choice
The base of this veggie bagel is a homemade 100% whole wheat bagel, a healthier alternative to traditional bagels. Whole wheat flour is packed with nutrients, including fiber, protein, and essential vitamins and minerals. Unlike refined flour, whole wheat flour retains the bran and germ, making it a more nutritious choice. The fiber content helps keep you full longer, supports digestion, and can even help regulate blood sugar levels. When combined with the natural sweetness of real maple syrup, these bagels offer a perfect balance of flavor and nutrition.
Cashew-Based Vegan Cream Cheese: Creamy, Rich, and Dairy-Free
The cashew-based vegan cream cheese in this recipe is the perfect creamy spread to complement the crunchy veggies. Cashews are a fantastic base for vegan cheese because they blend into a smooth, rich consistency when soaked and blended. Plus, cashews are packed with healthy fats, protein, and minerals like magnesium and zinc, which support overall health. This homemade vegan cream cheese is lightly tangy, creamy, and utterly delicious. It's a key component of this garden veggie bagel.
Nori Seaweed: A Taste of the Ocean with Nutritional Benefits
Nori seaweed is best known for its role in sushi, but it’s also a fantastic addition to this veggie bagel. It adds a hint of umami and a slight oceanic flavor that pairs wonderfully with the other ingredients. Rich in iodine, vitamins A and C, and antioxidants, nori seaweed is a nutritional powerhouse that enhances the taste and health benefits. Use clean kitchen scissors to cut the nori into strips or small pieces. Layer the nori pieces over the cream cheese for an extra burst of flavor.
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The Perfect Veggie Medley: Fresh, Crunchy, and Flavorful
What makes this garden veggie bagel truly special is the combination of fresh, crunchy, and colorful vegetables. Here’s a breakdown of the veggies used in this recipe and why they’re perfect for your bagel:
- Sliced Red Onion: Adds a sharp, tangy bite that contrasts beautifully with the creaminess of the vegan cheese.
- Sliced Tomato: Juicy and slightly sweet, tomatoes add a burst of freshness and a vibrant pop of color.
- Lettuce: Provides a crisp, refreshing layer that adds volume and crunch without overpowering the other flavors.
- Capers: These little green buds are salty, tangy, and packed with flavor, adding a zesty kick to every bite.
- Fresh Dill: Dill brings a bright, herbaceous note that ties all the flavors together, making the bagel taste fresh and aromatic.
- Microgreens: These tiny greens are full of concentrated flavor and nutrients, adding a finishing touch that’s both decorative and healthy.
Lemon Juice: A Zesty Finish
A generous squeeze of fresh lemon juice is the final touch that elevates this veggie bagel. The acidity of the lemon juice brightens the flavors of the veggies and cream cheese, adding a refreshing zest that makes each bite more enjoyable. Not only does lemon juice enhance the flavor, but it also provides a dose of vitamin C, supporting your immune system and overall well-being.
This recipe makes 1 to 2 servings.
How to Prepare this Garden Veggie Bagel
- Prepare the Ingredients: Start by preparing all your ingredients. Slice the red onion and tomato, wash and dry the lettuce leaves, and cut the nori seaweed into strips or small pieces. Have a whole wheat bagel and homemade cashew vegan cream cheese on hand and ready to use.
- Toast the Bagel: Toast the bagel halves until they are golden brown and slightly crispy. This will add a satisfying crunch.
- Spread the Cream Cheese: Generously spread the cashew-based vegan cream cheese on each half of the toasted bagel. Make sure to cover the entire surface to ensure every bite is creamy and flavorful.
- Add the Nori: Place the nori strips or pieces on top of the cream cheese. The nori should be evenly distributed to add a subtle umami flavor throughout the bagel.
- Add the Capers and Dill: Sprinkle half the capers and fresh dill on the cream cheese. I like to add some of the capers to the cream cheese because it helps to keep them in place for each bite. Also, add fresh dill. These ingredients will provide a burst of flavor that enhances the overall taste of the bagel.
- Layer the Veggies: Add sliced red onion, followed by lettuce leaves and then tomato slices, ensuring they cover the bagel evenly.
- Finish with Microgreens, Remaing Capers, and Fresh Lemon Juice: Finally, add a handful of microgreens and remaining capers on top of the sliced tomatoes. Squeeze the juice of half a lemon over the assembled bagel halves to add a zesty finish. Salt and pepper to taste and enjoy!
If you're making this ahead or meal-prepping, keep the veggies separate in airtight containers in the refrigerator and the sliced bagels in the freezer until you're ready to toast and eat.
Ways to enjoy this brunch favorite!
Enjoy this veggie bagel immediately with a fast and easy orange juice spritzer—half orange juice, half sparkling water (or club soda) over ice. Other mocktails that would go nicely with this dish are orange juice mocktail, grapefruit mocktail, and healthy mojito mocktail.
Because this recipe makes two light servings (or one more robust serving), you can also enjoy this with a smoothie, like the spicy orange creamsicle smoothie, plum smoothie, mixed berry smoothie, or pineapple weight loss smoothie.
Variations and Customizations
One of the best things about this veggie bagel is how customizable it is. Here are a few variations to consider:
- Add Avocado: For an extra creamy and nutrient-dense addition, mash some avocado and spread it on the bagel along with the cream cheese.
- Switch Up the Veggies: Feel free to use other vegetables like cucumber, bell pepper, or radishes, depending on what you have on hand.
- Try Different Greens: Instead of lettuce, try arugula or spinach for a peppery or earthy flavor.
Health Benefits and Nutritional Insights of this Veggie Bagel
This healthy veggie bagel is not only delicious but also packed with nutrients. The whole wheat bagel provides complex carbohydrates, fiber, and protein, keeping you full and energized throughout the morning. The cashew-based vegan cream cheese offers healthy fats and protein, while the fresh veggies contribute vitamins, minerals, and antioxidants. Nori seaweed adds iodine, which is essential for thyroid health, and lemon juice provides vitamin C, enhancing iron absorption from the veggies.
We hope you love this garden veggie bagel recipe. Please rate and leave a comment below. Be sure to share a picture on Instagram and tag us @danielsplaterecipes so we can see your creation!
Veggie Bagel
Ingredients
- 1 whole wheat bagel with everything bagel seasoning is optional but recommended
- 2 Tablespoons cashew vegan cream cheese
- 1 teaspoon nori seaweed chopped
- 2 to 3 Tablespoons fresh dill weed
- 1 Tablespoon capers
- ¼ cup sliced red onion
- ½ cup lettuce leaves
- 4 slices tomato in-season heirloom tomato is recommended when possible
- 2 Tablespoons microgreens
- ½ lemon
- Salt and pepper to taste
Other optional toppings:
- Hemp seeds hearts for omega 3 boost
- Pickled jalapeno for a spicy kick
- Pumpkin seeds
Instructions
- Prepare the Ingredients: Start by preparing all your ingredients. Slice the red onion and tomato, wash and dry the lettuce leaves, and cut the nori seaweed into strips or small pieces (using clean kitchen scissors is the easiest way to cut nori). Have a whole wheat bagel and homemade cashew vegan cream cheese on hand and ready to use.
- Toast the Bagel: Toast the bagel halves until they are golden brown and slightly crispy. This will add a satisfying crunch.
- Spread the Cream Cheese: Generously spread the cashew-based vegan cream cheese on each half of the toasted bagel. Make sure to cover the entire surface to ensure every bite is creamy and flavorful.
- Add the Nori: Place the nori strips or pieces on top of the cream cheese. The nori should be evenly distributed to add a subtle umami flavor throughout the bagel.
- Add the Capers and Dill: Sprinkle half the capers and fresh dill on the cream cheese. I like to add some of the capers to the cream cheese because it helps to keep them in place for each bite. Also, add fresh dill. These ingredients will provide a burst of flavor that enhances the overall taste of the bagel.
- Layer the Veggies: Add sliced red onion, followed by lettuce leaves and then tomato slices, ensuring they cover the bagel evenly.
- Finish with Microgreens, Remaing Capers, and Fresh Lemon Juice: Finally, add a handful of microgreens and remaining capers on top of the sliced tomatoes. Squeeze the juice of half a lemon over the assembled bagel halves to add a zesty finish. Salt and pepper to taste and enjoy!
Gigi & Sersie says
The fresh veggies with creamy cream cheese and heartiness of a toasted bagel is so yummy. I love this recipe.