A Three Minute Egg & Some Sweet Potato Protein Soldiers

Before I moved to England, I had no idea what ‘Eggs and Soldiers’ were.

I remember the first time I encountered this ‘dish’. I was sitting in a restaurant, going over their breakfast menu and there, between omelettes and fried eggs, it said ‘Eggs and Soldiers’. I looked up and asked my (American) friend, “what is THAT?” but she shrugged and told me that she had “absolutely no idea.” So we both ordered it (my friends and I are wiiiild like that).

I honestly didn’t know what to expect. I thought it had to be something containing egg but the ‘soldiers’ bit threw me off. Then the waiter came and I saw it. It was basically just a boiled egg and sliced pieces of toast! I can’t say it didn’t find it a bit anti-climatic.

I don’t know. I expected something more… combative. Something more… epic! But instead I got toast. Plain old fashioned toast.

According to Wikipedia, they’re called soldiers because they’re ‘reminiscent of soldiers on parade.’ Now, how this is the case I just don’t know. Apparently it’s because they’re sliced up to stand tall and straight and then laid out on the plate as if they’re ‘standing at attention’.

I personally think this is all very humorous. I mean, who came up with this?! And under what circumstances?! It’s very odd. But kind of funny, don’t you think?

Anyways, in a spirit of British communitas, let me introduce you to THESE handsome protein soldiers! And to the awesome plate they sit on (I got it from here, isn’t it great?)


1/4 cup pea protein powder
1/4 cup sweet potato flour
3/4 cup liquid egg whites


1. Mix up all the above ingredients and fry up the batter on a nonstick pan further nonsticked with some low-cal spray or coconut oil.

2. Fry the batter up as one big fat pancake (it’ll be chunky and thick, just press it down with a spatula). Once cooked, flip it, slice it into strips and BOOM! You got yourself some soldiers

Macros per Battalion (out of 2):

25g protein
15g carbs
0g fat

Now, they may look a bit on the overcooked side, a bit unseductive, a bit… nondescript. But let me tell you:

THESE SOLDIERS ARE AMAZING. Seriously. They’re one of the tastiest foods I’ve ever dipped into yolk. Far superior to any kind of toast I’ve ever had. I’m not exaggerating. They owe their tastiness to the sweet potato flour which adds this subtle sweetness that goes magically well with the pea protein powder. I’m quite impressed by this whole thing to be honest because it was an experiment – it’s my first time cooking with sweet potato flour. And I’m impressed. Seriously impressed.

FYI: I got the flour from here when I was in the US last month but you can also get it in the UK – from here. The stuff is just amazing! And I can’t wait to continue baking with it.