Sambal egg mayo sandwich.

Most people struggle to eat enough fibre in the morning, so this one's built around a high-fibre, low-sugar bread with a sambal-kissed egg mayo.

Dietitian Joey // Nutrition, per serving

Calories

Fat

Carbs (fibre 5g)

Protein

Estimated. A number, not a verdict.

Dietitian Notes

20g protein and 5g fibre per sandwich. Keeps in the fridge up to 3 days, a good make-ahead breakfast.

Total time

15 min

Serves

Equipment

One pot

Skill

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Make again?

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Dietitian Joey //

Ingredients

— Egg mayo mixture (serves 3)

Eggs3

Kewpie mayo2 tbsp (20g)

Greek yogurt1 heaped tbsp (20g)

Nasi lemak sambal2 tsp

— Per sandwich

High-fibre low-sugar bread2 slices

Japanese cucumber, sliced3 slices

Egg mayo mixture2 tbsp

Eggs, halved2

Lettuce or cabbage1 sheet

Nasi lemak sambal1/2 tsp

6 steps

Boil 6 eggs 7 minutes for a soft, slightly moist yolk.

Cut cucumber into strips the length of your bread slices, then thinly slice.

Mix mayo, sambal and Greek yogurt in a bowl.

Ice-bath and peel the eggs. Mash 3 yolks into the mayo mixture, chop the whites and fold in. Halve the remaining 3 eggs.

Layer bread, cucumber, egg mayo mixture, halved eggs, then lettuce.

Spread a thin layer of sambal on the second slice and close the sandwich. Wrap tightly in cling film, pressing out air. enJOEY!