This mash is the perfect option when you have some left over veggies from last night’s roast. Makes for a quick breakfast and can keep as a great cold leftover lunch.

Prep & Cooking Time: 15mins

Serves: 2

Nutritional Info: 224 calories, 20.4g protein, 16.3g carbs, 8.6g fat, 1.2g fibre


  • chopped roasted vegetables (pumpkin, potatoes, peas, carrot, squash) – chopped
  • 3-4 tbls, freshly chopped continental parsley
  • 1 level tsp Dijon mustard
  • 20g low fat cheese (optional)
  • 2 lean rashes bacon, diced
  • 2 whole eggs
  • 1 cup of liquid egg whites
  • cracked pepper & rock salt
  • canola spray oil for cooking
  • 1 tsp of salt reduced butter



Step 1: Place the roast vegetables in a bowl and mash slightly with a fork or potato masher.

Step 2: Add parsley, mustard and cheese and mix until well combined.

Step 3: Crack eggs into a mixing bowl and beat them until they turn a pale yellow colour.

Step 4: Heat a non-stick frying pan over medium-low heat. Spray lightly with oil then add butter.

Step 5: When butter begins to bubble, add the bacon and fry lightly for 1-2 minutes. Next, add the mashed vegetable mix to the pan, press flat using a spatula and cook for 2-3 minutes until brown and slightly crisp. Fold over and cook other side.

Step 6: Pour eggs over mixture. With a spatula gently push one edge of the mixture into the centre of the pan, while tilting the pan to allow the liquid egg to flow in underneath. Repeat with the other edges until the liquid egg is mixed evenly into the mixture.

Step 7: Place lid on top and allow to the mash to cook for 6-8mins until eggs have become firm.

Step 8: Remove lid and serve with other roast meats if desired.