How many calories are in Cheese and Egg Fresh Salad?
Cheese and Egg Fresh Salad has about 319 calories per serving based on the current ingredient list and serving size on this page.
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Cheese and Egg Fresh Salad
Cheese and Egg Fresh Salad is a Salads international recipe with 319 calories per serving, nutrition details, and step-by-step preparation guidance.
Calories
319 kcal
Total Time
15 min
Servings
1
Protein
20 g
About This Recipe
The story behind Cheese and Egg Fresh Salad
Cheese and Egg Fresh Salad is a salads 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 spinach, egg, and tomato.
Like most enduring salads recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 1 serving and lands at roughly 319 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 Cheese and Egg Fresh Salad worth coming back to.
Ingredients
- Spinach1 cup (30 g)
- Egg1 count (55 g)
- Tomato1/2 count (65 g)
- Cheese2 slice (50 g)
- Olive Oil1/2 tablespoon (5 ml)
Instructions
- 1
Step 1
Boil the egg in a pot with boiling water for 8-10 minutes. Remove, let cool for some minutes, peel and cut.
- 2
Step 2
In the meantime wash and dry the spinach leaves.
- 3
Step 3
Cut the tomato and cheese. You can use white/fresh, mozzarella, curd, ricotta or cottage.
- 4
Step 4
Mix the spinach with the tomato, egg and cheese on a plate.
- 5
Step 5
Season with olive oil and salt and pepper to taste.
- 6
Step 6
If you want, you can add some lemon juice or vinegar.
Nutrition Snapshot
Macros and micros at a glance
42/ 100
Forkd Score · Limited
This recipe scores well for protein density relative to its per-serving calories.
Calories
319
Protein
20g
Carbs
5.2g
Fat
27.1g
Fiber
1.4g
Micronutrients
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Download Forkd AI on the App StoreDiet and Allergen Guide
Vegetarian
Yes
Vegan
No
Gluten Free
Yes
Dairy Free
No
Allergens
MilkEggTree NutGluten
Meal Prep and Storage
Make it easier to prep ahead
Cheese and Egg Fresh Salad 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 Cheese and Egg Fresh Salad
How long does Cheese and Egg Fresh Salad take to make?
Cheese and Egg Fresh Salad 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 Cheese and Egg Fresh Salad?
Most ingredients in Cheese and Egg Fresh Salad 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 use a plant-based version of Cheese. Larger swaps will shift the calories and macros shown on this page.
How should I store leftover Cheese and Egg Fresh Salad?
Cheese and Egg Fresh Salad 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 Cheese and Egg Fresh Salad?
Cheese and Egg Fresh Salad is best enjoyed fresh and does not freeze well, since its texture changes once thawed. Keep it in the fridge and eat it within a day or two instead.
How do I reheat Cheese and Egg Fresh Salad?
Cheese and Egg Fresh Salad is usually served cold or at room temperature, so it rarely needs reheating. If you prefer it warm, heat it gently and briefly so it does not overcook.
Can I scale Cheese and Egg Fresh Salad up or down?
Yes. Cheese and Egg Fresh Salad is written for 1 serving, 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 Cheese and Egg Fresh Salad?
A large skillet, saucepan, or sheet pan works well for Cheese and Egg Fresh Salad. Pick one big enough to hold the ingredients in a single layer so everything cooks evenly instead of steaming.
How do I know when Cheese and Egg Fresh Salad is cooked properly?
Cheese and Egg Fresh Salad 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 Cheese and Egg Fresh Salad suitable for vegetarians?
Yes. Cheese and Egg Fresh Salad is suitable for vegetarians as written.
Is Cheese and Egg Fresh Salad gluten-free?
Yes. Cheese and Egg Fresh Salad is gluten-free as written, but always double-check packaged ingredients if cross-contact matters to you.
Are there any allergen ingredients in Cheese and Egg Fresh Salad?
Yes. This recipe includes Milk, Egg, Tree Nut, and Gluten. Always review ingredient labels if you are cooking for an allergy-sensitive household.
Can I make Cheese and Egg Fresh Salad ahead of time?
Cheese and Egg Fresh Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
How can I adjust Cheese and Egg Fresh Salad for my calorie or macro goals?
To make Cheese and Egg Fresh Salad 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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