Bacon and Cabbage Frittata paint

When I think of the breakfast roll, Pat Short’s song “jumbo breakfast roll” comes to mind. The song’s funny – and probably better for your health than the roll! See – and taste – what you think of my version. I hope it makes you smile, at least!

Serves 1


  • 1 wholemeal bap
  • 1 small handful watercress (any dark green leaves are good)
  • 1 tomato
  • 2 slices bacon (organic or free range if possible)
  • ½ avocado
  • 1 poached egg (organic or free range if possible)
  • 1-2 teaspoons sauerkraut
  • 1-2 teaspoons chunky pea and parsley pesto* opt
  • Gluten Free: Use GF roll

  • Dairy Free
  • Diabetic Friendly: Omit roll, use lettuce wrap instead.

  • Low GI: Omit roll, use lettuce wrap instead.

  • Low Carb: Omit roll, use lettuce wrap instead.

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  1. Wash and spin dry watercress, set aside then slice tomato and set aside. 
  2. Place bacon in a dry frying pan over medium heat and cook, turning, for 3-4 minutes or until cooked to your liking (Keep warm in oven).
  3. To poach egg: Crack egg into a small bowl (this makes it easier to slide into the pot). Bring a pot of water to a rolling simmer and add a drop of vinegar (Don’t add any salt as this may break up the egg white). Stir the water to create a gentle whirlpool to help the egg white wrap around the yolkSlowly tip the egg into the centre. Make sure the heat is low enough not to throw the egg around – there should only be small bubbles rising. Cook for 3-4 minutes or until the white is set. 
  4. Slice avocado, set aside. 
  5. Split bread roll in half and lightly toast bread roll in a toaster or under a grill. 
  6. To assemble: Place a little watercress on base of bap, top with tomato followed by grilled bacon, avocado and poached egg. Top with sauerkraut and chunky pea and parsley pesto if using. Serve at once.