Oat and Egg Skillet Sandwich
Oats are set lightly with water in a pan, topped with eggs and cooked on both sides, then filled with labneh and vegetables and folded. One sandwich has 485 kcal and 28 g of protein.
- Protein · 100 g
- ≈6.2 g
- Energy · 100 g
- ≈108 kcal
- Makes
- 1 sandwich
Per serving (whole recipe (1 sandwich)): 28 g protein · 485 kcal
A filling breakfast sandwich made in a skillet with oats and eggs instead of bread. The outside gets lightly crisp with sesame and nigella seeds, while labneh, vegetables and tomato paste keep the inside juicy. Great when you want a quick, cheap, flour-free breakfast.
Method
Spread the oats evenly over the bottom of a non-stick pan.
Sprinkle a small cup of water over them and cook over medium-low heat until the oats start to hold together.
Fill any gaps with a little more oats.
Crack the eggs over the oats and spread them evenly across the pan.
Sprinkle with sesame and nigella seeds.
Once the top is fully set, flip it and cook the other side.
Slide it out of the pan and cut from one edge to the center.
Spread with labneh, add the lettuce, tomato, red pepper and tomato paste, then season with salt and black pepper.
Fold the sections over each other and serve.
Nutrition declaration
Each serving (whole recipe (1 sandwich)) contains:
- Energy2029 kJ485 kcal24%
- Fat24 g34%
- of which saturates9.5 g48%
- of which sugars8.3 g9%
- Salt1.5 g25%
of an adult’s reference intake.
| Typical values | Per 100 g | Per servingwhole recipe (1 sandwich) | %RI**per serving |
|---|---|---|---|
| Energy | 452 kJ 108 kcal | 2029 kJ 485 kcal | 24% |
| Fat | 5.3 g | 24 g | 34% |
| of which saturates | 2.1 g | 9.5 g | 48% |
| Carbohydrate | 8.4 g | 38 g | 15% |
| of which sugars | 1.8 g | 8.3 g | 9% |
| Fibre | 1.5 g | 6.7 g | |
| Protein | 6.2 g | 28 g | 56% |
| Salt | 0.33 g | 1.5 g | 25% |
* Estimated from the ingredient amounts; not stated in the source.
** Reference intake of an average adult (8400 kJ / 2000 kcal).
Per-100 g values are calculated from the estimated weight of the finished dish (~450 g).
Tips
- Keep the heat at medium or low; on high heat the base burns easily.
- If you flip before the eggs are fully set, the base may tear.
- Sprinkle the seeds right after spreading the eggs so they stick to the surface.
FAQ
Is this sandwich gluten-free?
There's no flour in it; use certified gluten-free oats and it will be gluten-free.
Can I use two eggs instead of three?
Yes, two eggs still hold the base together well; three just make it fuller.
