How many calories are in Asparagus and Egg Toast?
Asparagus and Egg Toast has about 218 calories per serving based on the current ingredient list and serving size on this page.
InternationalDinnerVegetarianLow CarbUnder 300 CaloriesQuick Meals30 Minute Meals
Asparagus and Egg Toast
Asparagus and Egg Toast is a Dinner international recipe with 218 calories per serving, nutrition details, and step-by-step preparation guidance.
Calories
218 kcal
Total Time
15 min
Servings
2
Protein
12.7 g
About This Recipe
The story behind Asparagus and Egg Toast
Asparagus and Egg Toast is a dinner recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around whole wheat bread, asparagus, and egg.
Like most enduring dinner recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 2 servings and lands at roughly 218 calories each, so you can see exactly how it fits your day before you start cooking.
Plan for about 15 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Asparagus and Egg Toast worth coming back to.
Ingredients
- Whole Wheat Bread2 slice (80 g)
- Asparagus1/2 cup (70 g)
- Egg2 count (110 g)
- Oregano1/2 tablespoon (2 g)
- Olive Oil2 teaspoon (7 ml)
Instructions
- 1
Step 1
Cut off the woody ends of the asparagus and then in half. Boil in water with a little salt for 3-4 minutes.
- 2
Step 2
Once cooked, remove and drain.
- 3
Step 3
Simultaneously, heat a non-stick pan to make the eggs. Add half of the oil.
- 4
Step 4
Once heated, crack the eggs into the pan and cook until the whites set.
- 5
Step 5
Season the asparagus with salt and the remaining olive oil. If you wish, you can stir-fry them for a few seconds in the pan.
- 6
Step 6
Place some of the asparagus and an egg on each slice of bread. Season with salt and pepper and add oregano.
Nutrition Snapshot
Macros and micros at a glance
42/ 100
Forkd Score · Limited
This recipe scores well for protein density and fiber density relative to its per-serving calories.
Calories
218
Protein
12.7g
Carbs
19.7g
Fat
10g
Fiber
3.6g
Micronutrients
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Vegetarian
Yes
Vegan
No
Gluten Free
No
Dairy Free
No
Allergens
EggTree NutGluten
Meal Prep and Storage
Make it easier to prep ahead
Asparagus and Egg Toast can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
Frequently Asked Questions
Common questions about Asparagus and Egg Toast
How long does Asparagus and Egg Toast take to make?
Asparagus and Egg Toast takes about 15 minutes from start to finish. That is roughly about 15 minutes of prep. Actual times vary with your equipment and how much you prep in advance.
What ingredients can I substitute in Asparagus and Egg Toast?
Most ingredients in Asparagus and Egg Toast can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. For dietary needs you can swap Whole Wheat Bread for a gluten-free equivalent. Larger swaps will shift the calories and macros shown on this page.
How should I store leftover Asparagus and Egg Toast?
Asparagus and Egg Toast can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used. Let it cool before sealing, and keep it refrigerated rather than at room temperature.
Can I freeze Asparagus and Egg Toast?
Yes, Asparagus and Egg Toast generally freezes well. Cool it completely, portion it into airtight freezer-safe containers, and freeze for up to 2 to 3 months. Thaw overnight in the fridge before reheating.
How do I reheat Asparagus and Egg Toast?
Reheat Asparagus and Egg Toast gently until it is piping hot throughout. The microwave is quickest for single portions, while the stovetop or oven keeps the texture closer to fresh. Add a splash of water or oil if it looks dry.
Can I scale Asparagus and Egg Toast up or down?
Yes. Asparagus and Egg Toast is written for 2 servings, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.
What pan or dish should I use for Asparagus and Egg Toast?
A large skillet, saucepan, or sheet pan works well for Asparagus and Egg Toast. Pick one big enough to hold the ingredients in a single layer so everything cooks evenly instead of steaming.
How do I know when Asparagus and Egg Toast is cooked properly?
Asparagus and Egg Toast is ready when the egg is fully cooked through, no pink in the center for meat, opaque and flaky for fish, and set for eggs. Checking the thickest part with a thermometer or a clean cut is the most reliable test.
Is Asparagus and Egg Toast suitable for vegetarians?
Yes. Asparagus and Egg Toast is suitable for vegetarians as written.
Is Asparagus and Egg Toast gluten-free?
Asparagus and Egg Toast is not reliably gluten-free as written because it includes Whole Wheat Bread. You can often adapt it with gluten-free swaps if needed.
Are there any allergen ingredients in Asparagus and Egg Toast?
Yes. This recipe includes Egg, Tree Nut, and Gluten. Always review ingredient labels if you are cooking for an allergy-sensitive household.
Can I make Asparagus and Egg Toast ahead of time?
Asparagus and Egg Toast can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
How can I adjust Asparagus and Egg Toast for my calorie or macro goals?
To make Asparagus and Egg Toast higher in protein, add a lean protein source or swap part of the starch for a higher-protein ingredient. To lower calories, reduce calorie-dense toppings or oils while keeping the core ingredients the same.
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