High-Protein Ham and Herb Yogurt Bagel Sandwich
Toasted whole-wheat bagel layered with lean deli ham, crisp cucumber, and a savory dill-garlic Greek yogurt spread. A satisfying 10-minute lunch packed with protein and fiber.
Prep
7 min
Cook
3 min
Total
10 min
Makes
1 serving
Created together. Shared with you.
Made by Andrea + Lila
Andrea created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
7 min
Cook
3 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Mixing bowl · Knife and cutting board
Time saver
To make this ahead for work, pack the yogurt spread, sliced cucumber, and ham separately from the bagel to prevent sogginess, then assemble just before eating.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 7 steps complete
Next: Slice the whole-wheat bagel in half and…
- 01
Slice the whole-wheat bagel in half and…
Slice the whole-wheat bagel in half and toast both halves to your desired level of crispness.
Tap card to mark done - 02
Stir together the plain Greek yogurt
In a small bowl, stir together the plain Greek yogurt, dried dill, garlic powder, fine sea salt, and black pepper until completely smooth.
Look for: completely smooth
Tap card to mark done - 03
Spread the seasoned Greek yogurt evenly across…
Spread the seasoned Greek yogurt evenly across the cut sides of both toasted bagel halves.
Tap card to mark done - 04
Fold the sliced deli ham and layer…
Fold the sliced deli ham and layer it neatly over the bottom bagel half.
Tap card to mark done - 05
Layer the thinly sliced cucumber rounds directly…
Layer the thinly sliced cucumber rounds directly over the ham for added crispness.
Tap card to mark done - 06
Place the top half of the bagel…
Place the top half of the bagel over the cucumber slices to close the sandwich.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Cut the sandwich in half with a…
Cut the sandwich in half with a sharp knife and serve immediately.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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