Egg & tomato baps

Prep: 5 mins Cook: 5 mins


Serves 2
Fill wholewheat bread rolls with juicy tomatoes and a herby omelette for a filling yet cheap breakfast or brunch

Nutrition and extra info

  • Vegetarian

Nutrition: per serving

  • kcal323
  • fat16g
  • saturates4g
  • carbs24g
  • sugars4g
  • fibre4g
  • protein19g
  • salt1g
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  • 2 tomatoes, halved



    A member of the nightshade family (along with aubergines, peppers and chillies), tomatoes are in…

  • 2 tsp olive oil
    olive oil

    Olive oil

    ol-iv oyl

    Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

  • 4 eggs



    The ultimate convenience food, eggs are powerhouses of nutrition, packed with protein and a…

  • couple sprigs parsley, chopped



    One of the most ubiquitous herbs in British cookery, parsley is also popular in European and…

  • 1 garlic clove, finely chopped
  • 2 wholewheat baps


  1. Brush the cut side of the tomatoes with a little of the oil then cook them on a low heat, cut-side down in a small, non-stick frying pan. While they cook, beat the eggs with seasoning and the chopped parsley in a small bowl. Turn the tomatoes over to briefly heat on the other side and then set aside.

  2. Wipe the pan, then add the remaining oil and cook the garlic on a medium heat for a few seconds, stirring all the time until softened. Pour in the egg mixture and cook, stirring occasionally over the heat. Once it’s almost set flip over to cook the other side for a few seconds more.

  3. Halve the baps and squash on the tomatoes, quarter the omelette and serve, 2 pieces inside each bap.

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Comments (6)

Minoo's picture

This was good as a quick and relatively healthy meal- we actually had it with salad as a dinner, rather than a breakfast. I think the eggs could do with more flavour so would think about adding some onion, chives or chilli if I made it again.

MissMercedes's picture

Really tasty, used a seeded wrap instead of a bap and added some spinach for iron. Will do again with a dash of worcestershire sauce on the tomatoes (I used cheery toms)
4 Stars (can't seem to rate on my ipad any more?)

joinkendal's picture

I tried this as part of the cheap and healthy 3 day plan - just made it, eaten it and then realised it has 16g of fat in it per serving!!! Is that healthy? I made it for just me so halved the ingredients - with everything else a 2 egg omelette was quite a lot to fit in one bap so I'd make it again but reduce to one egg. It was tasty although I needed to cook my tomatoes longer, they weren't very squashy.

tinyblueorchid's picture

Provided you have a good non stick pan, just replace the oil with some one calorie per spray Fry Light.

trinaz's picture

tassssted ssssssssssmooth!

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