Smoked Salmon and Egg Bagel: The Perfect Pre-Training Breakfast

Why This Recipe Works for Athletes

The smoked salmon and egg bagel is one of the best pre-training breakfast options for triathletes: high in quality protein, rich in omega-3 fatty acids, and with enough complex carbohydrate from the bagel to fuel a 60–90 minute session. It takes under 10 minutes to make and works brilliantly before a long swim, a moderate run, or a turbo session.

Ingredients

• 1 large bagel (plain or sesame)
• 2 medium eggs
• 80g smoked salmon
• 1 tbsp cream cheese or Greek yoghurt
• Small handful of spinach or rocket
• ½ lemon (for juice)
• Black pepper to taste

Instructions

1. Bring a small pan of water to a gentle simmer. Add a splash of white vinegar. Crack each egg into a ramekin and slide gently into the water. Poach for 3–4 minutes until the whites are set and the yolks still runny.
2. While the eggs poach, halve and toast the bagel until golden.
3. Spread cream cheese or Greek yoghurt over both halves of the toasted bagel.
4. Layer spinach or rocket on the bottom half, then arrange the smoked salmon on top.
5. Place the poached egg on top of the salmon. Squeeze over the lemon juice and season generously with black pepper.

Nutrition Notes

Approximately 520 calories per serving: 38g protein, 52g carbohydrates, 18g fat. The omega-3 fatty acids in smoked salmon support joint health and reduce training-induced inflammation — particularly useful during high-volume weeks. For a lighter pre-swim option, use half a bagel and add extra spinach. For a higher-carb pre-long-ride version, swap cream cheese for mashed avocado and add sliced tomato.

Prep time: 10 minutes | Servings: 1