Garlic Asparagus with Soft-Cooked Eggs
Garlic Asparagus with Soft-Cooked Eggs brings tender, garlicky spears together with jammy, gently set eggs for a balanced bite of richness and freshness. A hint of heat from red pepper flakes brightens the flavors, while salt and pepper keep it simple and comforting. Ideal for a spring breakfast or a light lunch when you want something fresh yet satisfying.
- Prep5 mins
- Cook10 mins
- Serves1
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Garlic Asparagus with Soft-Cooked Eggs, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 55 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 0 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityFair
- 45 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 32
- Heart Health
- 57
- Metabolic
- 14
- Digestive
- 21
- Inflammatory
- 30
- Performance
- 30
- General Wellness
- 1
Warm a small skillet over medium-high heat. Add olive oil and the garlic; cook, stirring, until the garlic is fragrant, about 30 seconds.
- 2
Add the asparagus and cook until it is fork-tender, turning the asparagus often for even cooking, about 4 minutes.
- 3
Spread the asparagus out and crack 2 eggs over it. Cover with a lid and cook until the egg whites are firm and the yolks reach your preferred doneness, about 4 minutes.
- 4
Season with salt and pepper; sprinkle with red pepper flakes and serve right away.
- Calories 432.32 kcal High 22%
- Protein 18.1 g Good Source 36%
- Carbohydrate 29.1 g 11%
- Total Fat 24.95 g High 32%
- Saturated Fat 6.58 g High 33%
- Trans Fat 0.05 g High --
- Cholesterol 468.3 mg High 156%
- Sodium 218.55 mg Moderate 10%
- Dietary Fiber 0.78 g Low Source 3%
- Total Sugars 0.61 g --
- Added Sugars 0.02 g Low Source 0%
- Calcium 194.83 mg Moderate 15%
- Iron 2.69 mg Moderate 15%
- Potassium 305.71 mg Low Source 7%
- Vitamin A 119.39 mcg Moderate 13%
- Vitamin C 20.33 mg Good Source 23%
- Vitamin D 2.0 mcg Moderate 10%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Eggs 🥚
- Garlic 🧄
About This Recipe
Garlic Asparagus with Soft Cooked Eggs is made with 6 ingredients and serves 1. It takes about 15 mins and is rated easy. Key ingredients include Asparagus, Eggs, Garlic, and Olive Oil. Each serving provides about 432.32 kcal, and is a good source of protein.
Recipe Questions
- What is Garlic Asparagus with Soft-Cooked Eggs made of?
- The main ingredients are Asparagus, Eggs, Garlic, Olive Oil, Red Pepper Flakes. The full list of 6 is above.
- How long does it take to make Garlic Asparagus with Soft-Cooked Eggs?
- About 15 mins in total: 5 mins to prepare and 10 mins to cook.
- How many calories are in one serving?
- One serving provides about 432.32 kcal. The full nutrition breakdown is above.
- Is Garlic Asparagus with Soft-Cooked Eggs easy to make?
- This recipe is rated easy, with 6 ingredients and 4 steps.
- Is Garlic Asparagus with Soft-Cooked Eggs healthy?
- Garlic Asparagus with Soft-Cooked Eggs has an easyChef Pro health score of 37/100. Per serving, it provides 432.32 calories and 18.1 g of protein, or 36% of the Daily Value. It is a good source of vitamin C. Worth noting per serving: sodium at 218.55 mg (10% of the Daily Value) and saturated fat at 6.58 g (33% of the Daily Value). It contains Eggs and Garlic, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
easyChef Pro analyzes up to 41 nutrients using data sourced from USDA and other verified food databases. Its scoring method uses the nutrients relevant to nutrition quality, calorie density, processing level, and your selected health goal. Recipes and food products get a health score from 0 to 100, calculated using consistent rules instead of being estimated by AI. The same nutrition data, serving size and health goal will produce the same result.
The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
Your health goal also matters. easyChef Pro evaluates recipes and products across six health areas and adjusts their importance for your selected goal. This means the same food may be a better fit for one health goal than another.
For recipes, changing an ingredient, quantity or serving size changes the nutrition and may change the score. Remix the recipe in easyChef Pro to calculate fresh nutrition and scores for the version you actually make. Product scores are based on the nutrition and serving information associated with that specific product.
Score a recipe free, no app required