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Bagels vs. English Muffins: Calories, Nutrition & 5 Recipes

Despite the similar love people share of bagels and English muffins, their nutritional values vary. But does one take nutritional precedency over the other? Find out here!

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When it comes to the morning dough, individuals often take interest in 1. Bagels or 2. English muffins. Despite the similar love people so often share of bagels and English muffins, their nutritional values are rather different from one another.

But how many calories in an English muffin and bagels? What about the carbs in English muffins and bagels? Is one deemed more nutritious? These battling questions are not only answered, but healthy recipes to inspire their use even beyond their breakfast standard.

Nutrition of a Bagel and English Muffin

When it comes to the calories in a bagel, values often vary based on type and size. For instance, Thomas'® Plain Bagels supply 250 calories, 1 gram (g) of fat, 52 g carbohydrate, and 9 g protein.

On the other hand, the cinnamon crunch bagel from Panera Bread® source 430 calories, 7 g fat, 82 g carb, and 10 g protein. But the nutrition facts and content do not reflect the often addition of cream cheese and other spreads, which can easily add on 100 more calories.

There are also options to cut down on the caloric density of bagels. The Thomas'® Plain Bagel Thins® provide 110 calories, 1 g fat, 25 g carb, and 4 g protein, while the plain mini bagels contain 120 calories, 1 g fat, 24 g carb, and 4 g protein.

But the calories in an English muffin are much slimmer, in which Thomas'® Original English Muffins clock in at a mere 130 calories. They also supply 1 g fat, 24 g carbohydrate, and 4 g of protein. The sweeter variation of the cranberry English muffin contains 150 calories, 1 g fat, 31 g carb, and 4 g of protein.

Opting for a 100% whole wheat English muffin likewise serves a similar nutritional value. It also provides 25 grams of whole grain per serving and is considered a good source of dietary fiber.

Which should you choose?

The nutrition of English muffins makes them a more obvious health choice over bagels. And while bagels do not have to be completely eliminated from the diet, their intake should be moderated in a healthy eating pattern.

Besides, a balanced breakfast needs much more than a heavy carb source to optimize energy and cognition levels for the morning hours. And not to mention, these original recipes are sure to supply energy and nutrients for all times of the day!

5 Bagel and English Muffins Healthy Recipes

1. English Muffin French Toast

French toast turns English with a simple, delectable substitute. Besides, the nooks and crannies of the English muffin house the spice, yet delicateness of the batter so effortlessly.

Yield: 4

Ingredients:
2 eggs
½ cup milk
1 teaspoon ground cinnamon
½ teaspoon vanilla extract
¼ teaspoon ground nutmeg
4 English muffins

Directions:
1. Crack and whisk the eggs in a shallow bowl. Stir in milk, cinnamon, vanilla, and nutmeg until combined.
2. Split English muffins and soak one-by-one in the egg mixture for about 1 minute on each side.
3. Over medium heat, cook English muffins on non-stick griddle or skillet until each side is browned.
4. Serve warm with or without syrup, peanut butter, banana slices, blueberries, and other favorite toppings as desired.

2. English Muffin Breakfast Pizza

While freezer-friendly breakfast sandwiches are great and all, they are slightly dated in terms of novel recipes. Crack tradition and enjoy starting your day with an English muffin breakfast pizza party!

Yield: 1 serving

Ingredients:
1 English muffin
1 slice of bacon
2 eggs
¼ cup cheddar cheese, shredded

Directions:
1. Preheat the broiler.
2. Split the English muffin, toast in a toaster, then place onto a baking sheet.
3. Fry up the bacon in a small skillet. Once it has reached desired crispiness, drain the grease and give it a rough chop.
4. Beat eggs in a small bowl, add to the skillet, and scramble.
5. Divide the scrambled eggs between the English muffin halves. Top with bacon crumbles and cheddar cheese.
6. Broil for approximately 4 minutes, or until the cheese is melted and golden.

Also feel free to tweak ingredients, including adding gravy or salsa as the pizza sauce, and topping with breakfast sausage and veggies.

3. Mini Bagel Bites

But the pizza party does not stop in the morning hours! These mini bagel pizzas are the perfect bite to satisfy that pizza craving for a quick snack or meal. What’s more, they are completely versatile and the family can each create their own favorite variation.

Yield: Varies dependent on how many is desired, though 2 bagel bites are a serving

Ingredients:
Mini bagels
Jar of pizza or tomato sauce
Bag of part-skim shredded Mozzarella cheese
Favorite pizza toppings, including sausage, onion, bell pepper, and mushroom

Directions:
1. Preheat oven to 425°F.
2. Line halved mini bagels on baking sheet with parchment paper.
3. Top each bagel with sauce, cheese, and desired toppings.
4. Bake for approximately 10 minutes, or until the bagel has crisped and the cheese is melted and golden.
5. Enjoy as a snack or pair with a side salad for a complete meal.

4. Bagel Croutons

Have bagels gone slightly stale? Rather than throwing them out, revive that holed bread! Besides, homemade bagel croutons elevate your next salad by offering added crunch, flavor, and nutrients thanks to the use of wholesome ingredients.

Ingredients:
3 bagels
2 tablespoons olive oil
1 tablespoon onion powder
1 tablespoon garlic powder
½ teaspoon parsley
½ teaspoon oregano
Salt and pepper to taste

Directions:
1. Preheat oven to 350°F.
2. Half the bagels, cut into bite size pieces, and add to a large mixing bowl.
3. Mix together the olive oil, onion and garlic powders, parsley, oregano, and optional salt and paper. Coat bagel pieces with oil mixture and evenly spread them on a baking sheet.
4. Bake for approximately 15 to 20 minutes, or until golden brown, then allow to cool.
5. Toss croutons over a salad and/or store in an airtight container at room temperature up to one week.

5. Strawberry Shortcake English Muffin

Because why skimp out on a dessert? Cure any sweet tooth with a quick, lightened up variation of that strawberry favorite with this healthy English muffins recipe!

Yield: 4

Ingredients:
1 cup strawberries, sliced
1 tablespoon honey (also feel free to use sugar substitute as desired) Zest of a lemon
2 English muffins
Fresh whipped cream (optional, but encouraged!)

Directions:
1. Combine strawberries, honey, and lemon in a bowl then allow to set at room temperature for approximately 20 minutes.
2. Half English muffins then lightly toast.
3. Lightly mash strawberry mixture to release the juice, but being sure to retain large chunks of strawberries.
4. Top toasted English muffins with strawberries and a dollop of fresh whipped cream.

Written By Sydney Lappe, MS, RDN. Published on November 07, 2012. Updated on June 24, 2019.

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