A Tuna Egg Bap is the ultimate high-protein, savoury sandwich that’s perfect for breakfast, lunch, or a post-workout meal. This simple yet delicious dish combines creamy tuna with fluffy eggs and melted cheese, all packed into a warm, toasted bread roll. It’s filling, nutritious, and bursting with flavour—ideal for those who love a hearty and satisfying meal without spending too much time in the kitchen.
Tuna is a fantastic source of lean protein and omega-3 fatty acids, which are essential for heart health and brain function. Combined with eggs—one of the best sources of high-quality protein—this bap provides the perfect balance of protein and healthy fats to keep you energised. The light mayonnaise gives the tuna a creamy texture, while the spring onions add a fresh, slightly peppery kick. And of course, melted cheese ties everything together for a deliciously indulgent finish.
This Tuna Egg Bap is incredibly easy to make, with just a few basic ingredients and a simple cooking process. The eggs act as a wrap around the filling, creating a unique texture and ensuring every bite is packed with flavour. Whether you need a quick breakfast on the go or a satisfying lunch, this recipe is sure to become a staple in your meal rotation.
Why You Will Love This Recipe
- High in Protein – With both tuna and eggs, this bap provides a protein-packed meal that keeps you full and energised.
- Quick & Easy – Ready in just 15 minutes, making it perfect for busy mornings or a speedy lunch.
- Minimal Ingredients – Uses simple, everyday ingredients that you likely already have in your kitchen.
- Customisable – You can easily tweak this recipe by adding different cheeses, spices, or extra toppings.
- Balanced Meal – Combines protein, healthy fats, and carbohydrates for a nutritious and satisfying dish.
Ingredients
(Serves 1)
- 1 tin of tuna (approx. 120g / 4.2 oz, drained) – A lean protein source packed with omega-3 fatty acids.
- 2 spring onions, finely chopped – Adds a fresh, slightly spicy flavour to the tuna mix.
- 1 tbsp light mayonnaise (approx. 15g / 0.5 oz) – Provides creaminess without adding too many extra calories.
- 2 eggs – High in protein and essential nutrients, making the perfect egg wrap.
- 1 bread roll – A soft, slightly toasted bun that holds the filling together.
- A pinch of salt and pepper – To enhance the flavour of the eggs.
- 1 tsp oil (approx. 5ml) – Helps prevent the eggs from sticking to the pan.
- 30g (1 oz) grated cheese – Optional, but adds a deliciously melted, creamy texture to the bap.
Method
- Prepare the tuna filling – In a small bowl, mix the drained tuna with the chopped spring onions and light mayonnaise. Stir until well combined and set aside.
- Cook the eggs – Whisk the eggs in a separate bowl, adding a pinch of salt and pepper. Heat a frying pan over medium heat and add a small amount of oil. Pour in the eggs, allowing them to spread evenly across the pan.
- Add the bread roll – While the eggs are still cooking, place the two halves of the bread roll on top, next to each other, pressing them slightly into the eggs.
- Flip the eggs and bread – Once the eggs are cooked through, carefully flip the entire mixture so the bread roll is now facing down in the pan. This allows the roll to toast slightly.
- Assemble the bap – Spread the tuna mixture over the egg where the bread roll is. Sprinkle grated cheese on top for a creamy, melted finish.
- Fold and cook – Fold the edges of the egg inwards, then fold one side of the bread roll over the other, creating a closed bap. Press down slightly and cook for another 2-3 minutes until the cheese melts and the filling is heated through.
- Serve and enjoy – Remove from the pan, slice in half if desired, and enjoy your Tuna Egg Bap while warm!
Nutrition (Per Serving)
- Calories: ~450 kcal
- Protein: ~45g
- Fat: ~18g
- Carbohydrates: ~30g
Nutritional values may vary depending on specific brands and ingredient variations.
Tips for Making This Recipe
- Use fresh or canned tuna – While tinned tuna is the most convenient option, you can also use fresh cooked tuna for a richer flavour.
- Toast the bread for extra crunch – If you prefer a crispier bap, lightly toast the bread roll in the pan before assembling.
- Add extra seasoning – Mix in a pinch of paprika, garlic powder, or a squeeze of lemon juice to enhance the tuna mixture.
- Choose your cheese wisely – Cheddar, mozzarella, or even feta can work well, depending on your taste preference.
- Make it spicy – Add a dash of hot sauce or sliced jalapeños for a fiery kick.
- Swap the mayo – If you prefer a lighter alternative, use Greek yoghurt instead of mayonnaise.
- Use different bread – Swap the bread roll for a wholemeal bun, bagel, or even a wrap to change things up.
How to Best Serve This Recipe
- With a side salad – Serve alongside a fresh green salad with a light dressing for a balanced meal.
- Paired with soup – A warm bowl of tomato or vegetable soup makes this meal even more comforting.
- As a breakfast sandwich – Enjoy with a cup of coffee for a high-protein, satisfying breakfast.
- With sweet potato fries – A great alternative to regular fries, adding extra fibre and nutrients.
- Cut into smaller portions – Turn this into a bite-sized snack by slicing the bap into smaller sections, perfect for sharing.
Customise This Recipe
- Make it high-protein – Add an extra egg or more tuna to increase the protein content.
- Go low-carb – Skip the bread roll and wrap the tuna mixture in the egg itself for a high-protein, low-carb meal.
- Try a different protein – Swap the tuna for shredded chicken, smoked salmon, or turkey for a different twist.
- Add more vegetables – Mix in diced bell peppers, cherry tomatoes, or spinach to boost the nutrition.
- Experiment with sauces – Try sriracha, honey mustard, or a dollop of Greek yoghurt for a unique flavour combination.
How to Store This Recipe
If you have leftovers, wrap the Tuna Egg Bap in foil or store it in an airtight container in the fridge for up to 24 hours. To reheat, place it in a pan over medium heat for a few minutes until warmed through. Avoid microwaving, as it may make the bread soggy.
Conclusion
The Tuna Egg Bap is an easy, high-protein meal that’s packed with flavour and perfect for any time of the day. Whether you’re looking for a quick breakfast, a satisfying lunch, or a post-workout snack, this bap delivers the right balance of protein, healthy fats, and carbohydrates to keep you fuelled.
With minimal ingredients and a simple cooking method, it’s a recipe that anyone can make and customise to their taste. From adding extra spice to swapping out the cheese, there are endless ways to make this meal your own. Plus, it’s an excellent option for meal prep or a grab-and-go meal when you need something filling and delicious.
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Tuna Egg Bap
A high-protein, savoury sandwich that’s perfect for breakfast, lunch, or a post-workout meal. This simple yet delicious dish combines creamy tuna with fluffy eggs and melted cheese, all packed into a warm, toasted bread roll.
Ingredients
- 1 tin of tuna (120g / 4.2 oz, drained)
- 2 spring onions, finely chopped
- 1 tbsp light mayonnaise (15g / 0.5 oz)
- 2 eggs
- 1 bread roll
- A pinch of salt and pepper
- 1 tsp oil (5ml)
- 30g (1 oz) grated cheese (optional)
Instructions
1. Prepare the tuna filling – Mix tuna, spring onions, and mayonnaise in a bowl. Set aside.
2. Cook the eggs – Whisk eggs with salt and pepper. Heat oil in a pan and pour eggs in evenly.
3. Add the bread roll – While eggs cook, place bread roll halves onto the eggs.
4. Flip everything – Carefully flip so the bread is now facing down in the pan.
5. Assemble the bap – Spread the tuna mixture over the egg and sprinkle with cheese.
6. Fold and cook – Fold the egg edges inward, close the bap, and press down. Cook for another 2-3 minutes until the cheese melts.
7. Serve and enjoy!
Nutrition Information:
Yield: 1Amount Per Serving: Calories: 450Carbohydrates: 30gProtein: 45g
