Whole wheat toast and Marmite

Toast and Marmite

Marmite is the sludge left over from making beer, and it is a really popular food in the UK, Australia, and New Zealand. You might be wondering why I would actually write a recipe for Marmite on toast. Perhaps it is too simple to be a recipe, perhaps the thought of Marmite makes you gag. Well, there aren’t many non-fat, low sugar spreads for toast that don’t contain added starches. And Marmite is one of them. Yogurt cheese is another – you might want to stop reading this post and head on over to the yogurt cheese post now.Still with me? Good. You should know that Marmite is actually really good for you. It contains large amounts of folic acid, which is something pregnant women need a lot of in their first trimester in order to prevent neural tube defects. I’ve heard that you can’t buy Marmite in the USA, because it contains so much folic acid, but not many other B-vitamins. There is a disease you can get if you eat a lot of folic acid, but not other B-vitamins, so food regulations in the USA don’t allow cereals to be fortified with folic acid but not the other B-vitamins. Thus, poor Marmite is illegal. So if you plan on eating a lot of Marmite, and absolutely no other source of B-vitamins (for example, you like to eat only Marmite and cardboard), prepare to get a disease. Have I sold you on Marmite yet? It tastes disgusting, is illegal in some countries, and theoretically can give you a disease if you have a massively unhealthy diet. Did I mention it is an acquired taste?

Now, I’m a Canadian, so I’m not naturally able to eat Marmite. I spent a year living in Australia, and they issued me a jar of the stuff when I arrived, and I was never able to stomach it.

But then I married a Brit, and he showed me the secret to eating Marmite on toast, which is this:

You do not spread Marmite on your toast. You scrape it off your toast.

Let me explain. Marmite is disgusting if you eat it in any large quantity. The secret to making it edible is to eat a very, very small amount of it. You don’t want to spread it on your toast like peanut butter, or even butter for that matter. To properly eat Marmite on toast, you put on the smallest amount that you possibly can, and THEN YOU TRY TO SCRAPE IT ALL OFF. What you have left over is a piece of toast with traces of Marmite on it. That is now something you can eat.


  • 1 slice whole wheat bread
  • trace amounts of Marmite


  • Toast the bread in a toaster.
  • On the tip of your knife blade, get a very tiny amount of Marmite, and spread it as thinly as possible over your toast.
  • Now, pretend that the Marmite is a form of toxic waste, and that you are holding the last piece of bread on earth. Try to get the Marmite off of your toast and salvage the bread.
  • Enjoy!
Toast and Marmite Serves 1
Calories 138
Total Fat 2.5g
Total Carbohydrate 24.7g
   Dietary Fibre 2.9g
   Sugars 0.0g
Protein 5.4g