How many calories are in Toast and Egg White Omelet?
Toast and Egg White Omelet has about 216 calories per serving based on the current ingredient list and serving size on this page.
InternationalBreakfastVegetarianLow CarbUnder 300 CaloriesQuick Meals30 Minute Meals
Toast and Egg White Omelet
Toast and Egg White Omelet is a Breakfast international recipe with 216 calories per serving, nutrition details, and step-by-step preparation guidance.
Calories
216 kcal
Total Time
15 min
Servings
1
Protein
17.5 g
About This Recipe
The story behind Toast and Egg White Omelet
Toast and Egg White Omelet is a breakfast 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 sliced bread, egg, and egg white.
Like most enduring breakfast 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 216 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 Toast and Egg White Omelet worth coming back to.
Ingredients
- Sliced Bread1/2 slice (20 g)
- Egg1 count (55 g)
- Egg White2 count (80 g)
- Oil1 teaspoon (5 ml)
Instructions
- 1
Step 1
Crack the egg in a bowl and add the egg whites. Salt and pepper and beat.
- 2
Step 2
Place a pan over medium heat. Once heated, pour the oil, spread and add the eggs.
- 3
Step 3
Cover and cook until set, approximately 4 minutes.
- 4
Step 4
Carefully flip the omelet using a spatula, lower the heat and cook for 1-2 more minutes.
- 5
Step 5
Meanwhile, toast the bread in a pan over low heat until brown on both sides. Be careful not to let it burn.
- 6
Step 6
Serve.
Nutrition Snapshot
Macros and micros at a glance
38/ 100
Forkd Score · Limited
This recipe scores well for protein density relative to its per-serving calories.
Calories
216
Protein
17.5g
Carbs
10.8g
Fat
10.7g
Fiber
0.5g
Micronutrients
Unlock Micronutrients In The App
See vitamins and minerals in Forkd AI.
Download the app to check micronutrients while keeping your calories and macros in one place.
Download Forkd AI on the App StoreDiet and Allergen Guide
Vegetarian
Yes
Vegan
No
Gluten Free
No
Dairy Free
No
Allergens
EggTree NutGluten
Meal Prep and Storage
Make it easier to prep ahead
Toast and Egg White Omelet can be prepared ahead and refrigerated for a short breakfast prep window. Reheat gently or serve cold depending on the recipe style.
Frequently Asked Questions
Common questions about Toast and Egg White Omelet
How long does Toast and Egg White Omelet take to make?
Toast and Egg White Omelet 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 Toast and Egg White Omelet?
Most ingredients in Toast and Egg White Omelet 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 Sliced Bread for a gluten-free equivalent. Larger swaps will shift the calories and macros shown on this page.
How should I store leftover Toast and Egg White Omelet?
Toast and Egg White Omelet can be prepared ahead and refrigerated for a short breakfast prep window. Reheat gently or serve cold depending on the recipe style. Let it cool before sealing, and keep it refrigerated rather than at room temperature.
Can I freeze Toast and Egg White Omelet?
Yes, Toast and Egg White Omelet 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 Toast and Egg White Omelet?
Reheat Toast and Egg White Omelet 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 Toast and Egg White Omelet up or down?
Yes. Toast and Egg White Omelet 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 Toast and Egg White Omelet?
A nonstick skillet or a small baking dish handles Toast and Egg White Omelet well, depending on whether it is cooked on the stovetop or in the oven.
How do I know when Toast and Egg White Omelet is cooked properly?
Toast and Egg White Omelet 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 Toast and Egg White Omelet suitable for vegetarians?
Yes. Toast and Egg White Omelet is suitable for vegetarians as written.
Is Toast and Egg White Omelet gluten-free?
Toast and Egg White Omelet is not reliably gluten-free as written because it includes Sliced Bread. You can often adapt it with gluten-free swaps if needed.
Are there any allergen ingredients in Toast and Egg White Omelet?
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 Toast and Egg White Omelet ahead of time?
Toast and Egg White Omelet can be prepared ahead and refrigerated for a short breakfast prep window. Reheat gently or serve cold depending on the recipe style.
How can I adjust Toast and Egg White Omelet for my calorie or macro goals?
To make Toast and Egg White Omelet 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.
Personalize This Recipe
Download Forkd and compare this recipe against your own calorie target.
See whether this meal fits your daily calories, protein goals, and broader nutrition plan after you create a profile in the app.
Scan to save Forkd on your phone.
Book a call with our teamFree 7-day access
Use the calorie calculatorRecipe Emails
Get recipe ideas and nutrition tips in your inbox.
If you liked Toast and Egg White Omelet, sign up for new recipe collections, calorie guides, and simple nutrition tips from Forkd.
Similar Recipes
More recipes like this one
InternationalBreakfast
Almonds with Protein Syrup
Almonds with Protein Syrup is a Breakfast international recipe from the Forkd database with calorie and macro details.
211 cal25.3 g protein10 min
InternationalBreakfast
Apple and Cinnamon Parfait
Apple and Cinnamon Parfait is a Breakfast international recipe from the Forkd database with calorie and macro details.
139 cal12.5 g protein15 min
InternationalBreakfast
Apple Bowl
Apple Bowl is a Breakfast international recipe from the Forkd database with calorie and macro details.
83 cal0.2 g protein3 min
InternationalBreakfast
Apple with Protein Syrup
Apple with Protein Syrup is a Breakfast international recipe from the Forkd database with calorie and macro details.
172 cal24.1 g protein5 min
InternationalBreakfast
Apple with Protein Syrup
Apple with Protein Syrup is a Breakfast international recipe from the Forkd database with calorie and macro details.
107 cal12.9 g protein5 min
InternationalBreakfast
Apple, Strawberry and Walnut Bowl
Apple, Strawberry and Walnut Bowl is a Breakfast international recipe from the Forkd database with calorie and macro details.
170 cal2.9 g protein10 min