Healthy Keto Eggs and Asparagus
A low-carb, keto-friendly breakfast or lunch that is protein and vegetable packed, keeping you satiated for longer.
Ingredients
- 4 eggs
- 160g (5.6oz) green asparagus with the bottom half peeled
- 1 red onion
- 1 tbsp unsalted grass-fed butter
- A squeeze of lemon juice
- Pinch of Celtic/sea salt, pepper and cayenne pepper
- Optional: 2 slices keto almond bread/ sourdough (not keto-friendly)
Instructions
- Chop the onion
- Heat the butter and cook the onion and asparagus on medium heat for about 5 minutes, then remove the asparagus from the pan
- Carefully crack the eggs into the pan over the onions and cook for about 3-4 minutes for medium cooked eggs.
- Serve with the asparagus, a pinch of salt and a dash of cayenne and black pepper
- Optional: you can serve with almond keto almond gluten-free bread or sourdough.
Notes
This is a quick and easy meal to prepare, which is a healthy source of protein and 2 portions of vegetables per person. You can serve it as breakfast or lunch. Red onions are high in quercetin, an anti-oxidant flavonoid which helps support the immune system, reduces histamine, reduces inflammation, supports the cardiovascular system and is anti-cancer. Asparagus is packed with prebiotics which feeds the gut microbiome. Eggs are a rich source of vitamin A, selenium (a potent antioxidant) and choline, which is important for the liver and neurotransmitter (acetylcholine) production.
Approximate micronutrient value per serving:
Vitamins
B1 (Thiamine) - 0.2mg (21%)
B2 (Riboflavin) - 0.6mg (59%)
B3 (Niacin) - 1.0mg (7%)
B5 (Pantothenic Acid) - 1.7mg (34%)
B6 (Pyridoxine) - 0.3mg (21%)
B12 (Cobalamin) - 1.1µg (47%)
Folate - 179.2µg (45%)
Vitamin A - 238.2µg (34%)
Vitamin C - 14.7mg (20%)
Vitamin D - 87.7IU (15%)
Vitamin E - 2.4mg (16%)
Vitamin K - 41.6µg (46%)
Minerals
Calcium - 87.3mg (9%)
Copper - 0.2mg (20%)
Iron - 2.1mg (12%)
Magnesium - 29.3mg (9%)
Manganese - 0.2mg (14%)
Phosphorus - 238.9mg (34%)
Potassium - 423.9mg (16%)
Selenium - 36.1µg (66%)
Sodium - 211.5mg (14%)
Zinc - 1.7mg (21%)
% RDI based on an adult female
Nutrition Information:
Yield: 2 Serving Size: 262g (9.2oz)Amount Per Serving: Calories: 253kcalTotal Fat: 16.6gNet Carbohydrates: 8.6gFiber: 2.7gProtein: 15.4g
