SHIFT Grub
Baked beans breakfast bap — brown sauce
Baked beans breakfast bap — brown sauce. Ingredients, step-by-step method and estimated nutrition per serving. Save your food plans in My Timber.
Ingredients
- 160g baked beans
- 80g wholemeal bap
- 90g spinach
- 90g tomato
- 30g brown sauce
- 4.6g olive oil
Equipment
- hob
- non-stick frying pan
- knife
- chopping board
- spatula
- kitchen scales
- toaster
- plate
- bowl
Method
- Wash and slice the vegetables. Toast the bread or warm the wrap as its packet directs while preparing the filling.
- Use ready-cooked canned or pouched baked beans, drained before weighing. Rinse canned pulses if appropriate. Dry pulses cannot be substituted directly.
- Cook peppers, onion, mushrooms, spinach or other cooking vegetables in the same pan until softened. Keep lettuce and other salad leaves raw for the side. Heat baked beans or cooking sauces as their packet directs; cold yoghurt/mayonnaise dressings go on after cooking.
- For a hash, fold the softened potato into the pan and cook until tender throughout. For a bap, wrap or toastie, use a manageable layer of cooked filling and serve the remaining vegetables alongside.
- Use every measured ingredient, including oil and dressing. Make sure raw eggs are fully set, then serve immediately. Sausage-packet times or larger batches may take longer.
Estimated nutrition
| Energy | 419.6 kcal |
|---|---|
| Protein | 19.3 g |
| Carbohydrate | 69.8 g |
| Fat | 8.7 g |
| Fibre | Not available |
| Saturates | 1.5 g |
Estimated per-serving nutrition. Ingredient weights multiplied by CoFID 2021 or explicitly named UK product-label values, preserving missing values; traces treated as zero. Declared product/cooked-state proxies remain estimates. AI author calculation, not independent human, clinical or physical cooking validation.
Allergens and product labels
- gluten
- wheat/gluten
Food safety and storage
- Check every bought ingredient label for allergens, use-by dates and cooking instructions. Recipe tags are not an allergy-suitability guarantee.
- Wash hands, utensils and surfaces. Wash produce unless labelled ready washed; keep raw meat and fish separate from ready-to-eat food.
- Eat immediately. This recipe does not cover storing or reheating the assembled meal; follow any stricter product instructions.
Author estimates, not physical cooking trials. Packet instructions and safe doneness govern; larger batches need longer.