High-Protein Frittata & Smoked Cheese Breakfast Bagels

Heat the oven to 180°C fan. Line a small 16cm square baking tin with baking parchment and brush with the olive oil. The egg layer will be fairly thin, so each portion is folded to fit the bagel.

Whisk the eggs and egg whites until combined. Stir in the sun-dried tomatoes, spring onion and herbs with a little black pepper. Pour evenly into the prepared tin.

Bake for about 15–20 minutes until the centre is fully set with no liquid egg. Ovens and tin sizes vary; check the middle rather than relying on the clock. Rest for 5 minutes, then divide into four equal portions.

For serving now, lightly toast the bagels, fold one frittata portion into each and add 20g smoked cheddar. Place open under a medium grill for 1–2 minutes until the cheese melts, then close.

For freezing, cool the frittata promptly, assemble with untoasted bagels and cheese, wrap individually and freeze within two hours of cooking. Only use bread suitable for freezing that has not already been defrosted where the pack prohibits refreezing.

Defrost overnight in the fridge, never on the worktop, and use within 24 hours of fully defrosting. Remove foil before microwaving; heat until steaming hot throughout, then crisp briefly in the oven or air fryer if desired. Reheat once only. Fresh salad can be added after reheating; extras change nutrition.