Of which 3.9 g sugars and 7.3 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Complete protein (egg) · Choline (egg) · Calcium (yogurt)
Allergens gluten (oats), egg, milk
Bread-free ham and cheese melt
An oat and egg 'bread' pressed in a sandwich maker and filled like a classic ham and cheese.
Ingredients
- 1 egg (50 g / 1¾ oz) — for the bread
- 4 tbsp rolled oats (40 g / 1½ oz) — for the bread
- 50 g (1¾ oz) low-fat Greek yogurt — for the bread
- salt, pepper and oregano, to taste
- 2 slices turkey or chicken deli meat (40 g / 1½ oz) — filling
- 2 reduced-fat cheese slices (40 g / 1½ oz) — filling
Method
- In a bowl, beat the egg with the yogurt and add the rolled oats. Season with salt, pepper and oregano and mix until you have a thick, even batter.
- Spread the batter over a piece of parchment paper, shaping it into an even rectangle with the back of a spoon.
The full method (6 steps), Rico's tip, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
More like this
Almond chia pudding
Make it at night, wake up to breakfast ready
Eggs with asparagus and Parmesan
A knife-and-fork breakfast, ready in 17 minutes.
Spinach and avocado egg cups
Sunday brunch ready in 25 minutes, creamy and not fried.