Lunch

Soft Eggs and Asparagus on Sourdough

Name: Soft Eggs and Asparagus on Sourdough
Prep time: 15 min
Total time: 15 min
Yield: 1 serving
Ingredients: 1 slice, about 50 g Sourdough; 2 large, about 110 g Egg; 120 g Asparagus; 10 g Parmesan; A squeeze Lemon juice; 3 sprays Olive oil spray; To taste Black pepper; To taste Salt

A slice of toasted sourdough under charred asparagus, two soft-boiled eggs and a grating of parmesan with lemon. 25 g of protein for 347 kcal.

Calories: 347kcal
Protein: 25g
Fat: 15g
Carbs: 27g

Per serving, makes 1. 15 minutes of work. Published 8 September 2026.

Allergens

Gluten
Milk
Eggs

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Sourdough1 slice, about 50 g
Egg2 large, about 110 g
Asparagus120 g
A bundle. Snap off the woody ends before weighing.
Parmesan10 g
Lemon juiceA squeeze
Olive oil spray3 sprays
Counted at a quarter of a gram per spray, which is what the nozzle on most bottles delivers. Four sprays is 9 kcal.
Black pepperTo taste
SaltTo taste

Method

Lower the eggs into boiling water and cook for six and a half minutes, then straight into cold water. Peel when they are cool enough to hold.
Get a griddle or frying pan very hot. Spray the asparagus, season it and lay it in the pan for three minutes, turning once, until it has dark lines and bends slightly.
Toast the sourdough. Lay the asparagus over it, halve the eggs on top so the yolks run, grate over the parmesan, squeeze over lemon and grind over pepper.

Worth knowing

Six and a half minutes is the time for a large egg straight from the fridge. From room temperature, take thirty seconds off.
Parmesan is 10 g here because a fine grater makes 10 g look like a lot. It is 29% fat and easy to double without noticing.

Other lunch recipes that share ingredients with this one, or every lunch between 300 and 450 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.