High-Protein Loaded Sesame Bagel with Tofu & Seeds
A warm toasted bagel topped with savory pan-seared tofu, creamy avocado, garlic herb cream cheese, fresh leafy greens, and a crunch of hemp seeds. It delivers over 27g of satisfying plant-based protein in a quick, delicious package.
Prep
10 min
Cook
8 min
Total
18 min
Makes
1 serving
Created together. Shared with you.
Made by Carly + Lila
Carly 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 HealthComfortably 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
Steadier 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
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy 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
10 min
Cook
8 min
Total
18 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet
Time saver
Store leftover tofu in an airtight container in the refrigerator for up to 3 days for fast weekday assembly.
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: Heat 1 tsp (5ml) olive oil in…
- 01
Heat 1 tsp (5ml) olive oil in…
Heat 1 tsp (5ml) olive oil in a non-stick skillet over medium-high heat at 375°F (190°C).
Tap card to mark done - 02
Place the sliced extra-firm tofu into the…
Place the sliced extra-firm tofu into the skillet and sear for 4 minutes per side, until golden brown and crisp on the outside.
Look for: golden brown and crisp on the outside
Tap card to mark done - 03
Split the sesame bagel in half and…
Split the sesame bagel in half and toast in a toaster or toaster oven until lightly browned and crispy around the edges, about 2 to 3 minutes.
Look for: lightly browned and crispy around the edges
Tap card to mark done - 04
Spread 2 tbsp of garlic and herb…
Spread 2 tbsp of garlic and herb cream cheese evenly across both toasted bagel halves.
Tap card to mark done - 05
Layer the warm pan-seared tofu on top…
Layer the warm pan-seared tofu on top of the cream cheese, followed by the sliced avocado.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Top with fresh mixed baby greens and…
Top with fresh mixed baby greens and sprinkle hemp seeds evenly over both halves.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Serve immediately while warm
Serve immediately while warm.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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