Hard-boiled eggs and egg whites on toast

Name: Hard-boiled eggs and egg whites on toast
Prep time: 8 min
Total time: 8 min
Yield: 1 serving
Cuisine: American
Ingredients: 100 g Whole eggs, hard-boiled; 85 g Egg whites, raw; 65 g Whole wheat bread; 5 g Butter

Updated 2026-10-24 · data v2026-10-23.1

Real Food — based on the 2025–2030 Dietary Guidelines

Portion scale1×Amounts and estimated macros update below.

Estimated macros at 1×

399 kcal

Percent of calories

Protein 31 percent of calories
Carbs 30 percent of calories
Fat 39 percent of calories

Protein per 100 kcal: 7.5 g
Cost: $2.16 est.
Cost per 10 g protein: $0.72 est.

Source: USDA FoodData Central.

Whole eggs, hard-boiled (FDC 173424)
Egg whites, raw (FDC 172183)
Whole wheat bread (FDC 172688)
Butter (FDC 173410)

Recipe keys

Vegetarian
Budget
Under 15 Min

Why this recipe is worth the hype

30 g protein for about $2.16 (est.)
Whole eggs and whites stack protein without a second pan.
Whole wheat toast carries the carbs in two slices.
Ready in minutes when eggs are already boiled.

Fast, Flavorful, Feast

Per serving · USDA-based totals from repo data

Dish	kcal	Protein (g)	Carbs (g)	Fat (g)	Est. cost	Vs current
Fast Effort: 1 of 3 Hard-boiled eggs and egg whites on toast	399	30	29	17	$2.16 (est.)	Current level
Fast Effort: 1 of 3 Eggs on toast with banana+ carbs	451	31	50	14	$2.28 (est.)	kcal +52 higher Protein +1 g higher Carbs +21 g higher Fat −3 g lower Cost +0.12 higher est. Time 0 min same
Flavorful Effort: 2 of 3 Avocado toast with scrambled eggs	401	32	25	19	$2.75 (est.)	kcal +2 higher Protein +2 g higher Carbs −4 g lower Fat +2 g higher Cost +0.59 higher est. Time +8 min higher
Flavorful Effort: 2 of 3 Avocado toast with eggs and banana+ carbs	420	30	40	16	$2.60 (est.)	kcal +21 higher Protein 0 g same Carbs +11 g higher Fat −1 g lower Cost +0.44 higher est. Time +8 min higher
Feast Effort: 3 of 3 Bagel with cream cheese and eggs	450	31	43	17	$3.17 (est.)	kcal +51 higher Protein +1 g higher Carbs +14 g higher Fat 0 g same Cost +1.01 higher est. Time +12 min higher
Feast Effort: 3 of 3 Bagel breakfast with eggs and banana+ carbs	476	30	58	14	$3.13 (est.)	kcal +77 higher Protein 0 g same Carbs +29 g higher Fat −3 g lower Cost +0.97 higher est. Time +12 min higher

Ingredients at 1×

Amounts scale with the portion buttons above.

Whole eggs, hard-boiled2 eggs (100 g)
Egg whites, raw0.33 cup (85 g)
Whole wheat bread2 slices (65 g)
Butter1 tsp (5 g)

Steps

Toast the bread and spread with butter.
Slice the hard-boiled eggs and pile them on the toast.
Scramble or microwave the egg whites until set and spoon on top.
Salt and pepper to taste.

Macros use USDA FoodData Central per-100g values times the gram weights in this recipe.

Recipe text and nutrition numbers on this page are licensed under CC BY 4.0. Food art is not covered by that license.

Cite as: Hard-boiled eggs and egg whites on toast, Macro Friendly Meals, https://macrofriendlymeals.com/recipes/eggs-toast-fast (updated 2026-10-24).