THE SPLIT PLATE / RECIPE

2-Minute Ham & Cream Cheese Protein Bagel

One rushed-morning backup — 250 cal / 35g protein, open-face, 2 min, no heat.

YIELD1 serving
TOTAL TIME2 min · no cook
COOK METHODSee method
EST. / SERVING~250 cal | ~35g protein
KEY TO SUCCESS: Open-face on purpose — don't close the bagel. The two-half format is what makes the assembly fast and eatable one-handed.

Ingredients

Ingredients

  • 1 Sola Plain Bagel (~110 cal / 15g protein per creator's package)
  • 2 tbsp Philadelphia Original Whipped Cream Cheese (1 tbsp per half)
  • 4 slices 365 Organic Black Forest Uncured Ham (~1.5 label servings; 2 slices per half)

OPTIONAL POST-WORKOUT PAIRING (not part of base macros)

  • 1 Bucked Up Green Apple Protein Soda (adds 100 cal / 25g protein → 350 cal / 60g combined). Adult only.

Allergens: wheat, gluten, dairy. Optional Bucked Up protein soda contains milk and is not intended for people under 18 per the current manufacturer page. Adult pairing only.

The morning ran out of time and you still need to hit protein. 2 minutes, no heat, no dishes. Adult-only recipe — kids can eat the same build but the optional post-workout soda is adult-only.

Method

  1. 1.SPLIT. Place both bagel halves cut-side up.
  2. 2.SPREAD. 1 tbsp whipped cream cheese over each half.
  3. 3.LAYER HAM. Top each half with 2 slices of ham and serve open-faced. No lid — the open-face format is intentional so the fillings stay visible and the whole thing eats in 3 bites per half.

Keys to success

  • Brand-specific macros. Sola Plain, Philadelphia Original Whipped, and 365 Black Forest Uncured Ham together clear 250 cal / 35g protein. Any brand swap changes the total.
  • Optional protein soda is post-workout only, and adult only. Do not count it in the base macros; do not serve it to kids (the manufacturer states it's not intended for people under 18).

If something fails

Bagel is too dense / dry: Toast the halves 60-90 sec. Sola bagels improve noticeably toasted; you're still under 3 minutes.

35g feels light — need more calories: Add the Bucked Up soda (post-workout adults only) to reach 350 cal / 60g protein, OR add a piece of fruit for real-food calories without dropping macros.

Ham keeps sliding off: Fold each slice in half before layering. Two folded slices per half sit flat and stack cleanly.

Whipped cream cheese tears the bagel: Let the tub sit 60 sec on the counter first — cold whipped cream cheese is stiff enough to catch on the crumb.

Storage and reheating

Store: Best assembled immediately. If prepping ahead, keep the ham, cream cheese, and bagel separate — an assembled open-face bagel softens in the fridge.

Reheat: N/A — no-cook recipe. Optional 60-90 sec toast on the halves before assembly improves texture.

Lasts: Ingredients keep to their own package dates. Assembled bagel: same-day eating only.

Estimated nutrition

~250 cal | ~35g protein.

Base recipe: 250 cal / 35g protein — creator-supplied rounded totals using the physical package labels for Sola Plain Bagel, Philadelphia Original Whipped Cream Cheese, and 365 Organic Black Forest Uncured Ham. Optional post-workout pairing adds 100 cal / 25g protein via one Bucked Up Green Apple Protein Soda → 350 cal / 60g protein combined. The optional drink is not part of the base ingredient list or base macros. Any brand swap changes the totals — re-check labels if substituting.

thesplitplate.com/cookbook/high-protein-ham-bagel

2-Minute Ham & Cream Cheese Protein Bagel
Breakfast

2-Minute Ham & Cream Cheese Protein Bagel

One rushed-morning backup — 250 cal / 35g protein, open-face, 2 min, no heat.

Make this when

The morning ran out of time and you still need to hit protein. 2 minutes, no heat, no dishes. Adult-only recipe — kids can eat the same build but the optional post-workout soda is adult-only.

Total time
2 min · no cook
Yield
1 serving
Protein / serving
~35g
Cal / serving
~250
Allergens and safety

Contains: wheat, gluten, dairy

  • Optional Bucked Up protein soda contains milk and is not intended for people under 18 per the current manufacturer page. Adult pairing only.

Packaged ingredients change formulas — check the label on what's actually in your kitchen.

Flavor target

The Sola bagel carries the carb base with 15g protein already inside — that's the reason the whole assembly clears 35g. Whipped cream cheese is half the calories of regular cream cheese and spreads without a knife fight. Four slices of thin deli ham (two per half) get you clean protein without cooking anything.

Ingredients

Batch cookYields 1 servings — quantities below are the full batch.

Ingredients

OPTIONAL POST-WORKOUT PAIRING (not part of base macros)

Method

  1. 1
    SPLIT

    Place both bagel halves cut-side up.

  2. 2
    SPREAD

    1 tbsp whipped cream cheese over each half.

  3. 3
    LAYER HAM

    Top each half with 2 slices of ham and serve open-faced. No lid — the open-face format is intentional so the fillings stay visible and the whole thing eats in 3 bites per half.

Three keys to success

  1. 1Open-face on purpose — don't close the bagel. The two-half format is what makes the assembly fast and eatable one-handed.
  2. 2Brand-specific macros. Sola Plain, Philadelphia Original Whipped, and 365 Black Forest Uncured Ham together clear 250 cal / 35g protein. Any brand swap changes the total.
  3. 3Optional protein soda is post-workout only, and adult only. Do not count it in the base macros; do not serve it to kids (the manufacturer states it's not intended for people under 18).

Go deeper

Storage and nutrition

Storage: Best assembled immediately. If prepping ahead, keep the ham, cream cheese, and bagel separate — an assembled open-face bagel softens in the fridge.

Reheat: N/A — no-cook recipe. Optional 60-90 sec toast on the halves before assembly improves texture.

Lasts: Ingredients keep to their own package dates. Assembled bagel: same-day eating only.

Watch the full cook

Brands I use

Sola
Sola
Plain Bagels
15g protein per bagel at 110 cal — the bagel IS the protein source, not just a carb carrier. Any Sola flavor works; Plain keeps calorie math simplest.
365
365
Organic Black Forest Uncured Ham
Clean deli ham, no added nitrates, consistent slice thickness — Whole Foods brand. Any 90/10 or leaner uncured deli ham subs in cleanly.
Philadelphia
Philadelphia
Original Whipped Cream Cheese
Whipped is roughly half the calories of block cream cheese for the same volume, and it spreads without a fight on a cold bagel.
Bucked Up
Green Apple Protein Soda (optional)
100 cal / 25g protein per can — post-workout adult pairing only. Manufacturer states it's not intended for people under 18. Not part of the base recipe.
#Breakfast#Quick meal#No-cook#High protein#Rushed-morning backup