Enjoy fresh asparagus for breakfast with this easy breakfast casserole. Sheet-pan eggs are baked with asparagus and Parmesan cheese and ready to eat in 20 minutes. This recipe can be made-ahead for a quick and keto-friendly breakfast with minimal meal prep.
Total carbs 4g, net carbs 2g
This Spring breakfast recipe uses fresh, tender asparagus in season. If you struggle to find time to prepare a healthy low-carb, keto-friendly breakfast in the mornings, try this dish. It’s a great way to use leftover asparagus. This omelet can be made-ahead and reheated for breakfast to get you through a busy week. It is also great for feeding a hungry brunch crowd.
Ingredients you’ll need
What to look for when buying asparagus
Look for fresh, firm, vibrant stalks. Don’t buy asparagus that are limp or have wilted tips. Fresh asparagus have tips that are closed and form a point. If the points have spread or softened they are past their prime. Also avoid asparagus spears that are wider than your thumb. These can be woody and chewy.
Asparagus tips can hold sand and grit so be sure to wash them well. I like to wash asparagus by filling a baking pan with fresh water and swishing the asparagus in the water to remove any dirt that might be on the vegetable. I give the spears extra attention during the wash. Just be gentle because the tips can easily break off.
The bottom of the stalk can be fibrous and chewy. If you bought thin sticks of asparagus or very young asparagus spears, this is probably a non-issue. But if you bought thick asparagus and the ends look more like sticks of wood than food, you can just snap off the bottom inch and toss it.
Asparagus can be eaten raw, but they taste best when lightly cooked
I whipped up this egg dish in under 15 minutes with leftover asparagus. If you are starting with raw asparagus just give yourself an extra 10 minutes to roast the asparagus first. Since you can eat asparagus raw, the cook time for this tender Spring vegetable is only a few minutes.
Use enough good quality olive oil to roast the asparagus and keep the eggs from sticking to the pan. Feel free to use more olive oil than this recipe calls for if you prefer. It is good for your health and doesn’t add to the carb count. Three tablespoons is the minimum amount.
This recipe uses a dozen large eggs, preferably pastured eggs if you can get them.
You can grate your own Parmesan cheese, but feel free to use grated cheese here. The cheese is to add umami flavor and help bind the eggs and asparagus together. If you are dairy-free, you can skip the cheese.
Equipment you’ll need
One 18 x 13 inch sheet pan aka baking sheet. This is a standard size baking sheet.
Omelet squares are delicious just as they are. Eat them hot or at room temperature with a fork and knife to keep it simple and keep it keto. Or feel free to add a side of salad greens, ham, bacon or sausage, or sliced smoked salmon. Enjoy it with healthy carbs by adding a side of fresh fruit or make a tartine (an open-faced sandwich) by placing a couple of squares over multigrain toast with your favorite garnish or melted Parmesan cheese.
Frequently Asked Questions
You can eat the whole stalk. However, if the bottom part of the asparagus stalk looks dry, tough and stringy, then snap it off and throw it out.
Lightly cooked. Overcooking asparagus destroys nutrients and flavor.
Same food, different spelling. Omelet is how we spell it in the US. Omelette is originally a French word, also used by the British.
Not only is asparagus tasty, but it is good for you too. Asparagus is full of fiber and water so it is great for keto diets and keeps you feeling satisfied.
According to this EatingWell article asparagus “is a very good source of fiber, folate, vitamins A, C, E and K, as well as chromium, a trace mineral that enhances the ability of insulin to transport glucose from the bloodstream into cells. That’s good news if you’re watching your blood sugar.”
Make ahead meal prep
Let the omelet cool to room temperature before storing in a covered container in the fridge. It will keep for up to 5 days. To serve, bring back to room temperature or reheat in a microwave for 30 seconds to 1 minute.
This Spring breakfast recipe uses fresh, tender asparagus in season. If you struggle to find time to prepare a healthy low-carb, keto-friendly breakfast in the mornings, try this dish. It can be made-ahead and reheated for breakfast to get you through a busy week. It is also great for feeding a hungry brunch crowd.
3 tablespoons olive oil
1 bunch asparagus (about 4 cups), trim bottom ends by about 1/2 inch and cut into 1 inch pieces
a pinch of salt and a dash of pepper
12 large eggs
a pinch of salt and a dash of pepper
1/2 cup Parmesan cheese, grated
Preheat oven to 425°F.
Spread asparagus onto baking sheet. Drizzle with olive oil. Sprinkle with salt and pepper. Toss together until each piece is evenly coated in olive oil. Spread asparagus in a single layer over baking sheet.
Roast for 10 minutes.
In a large bowl, whisk together eggs, salt and pepper. Pour egg mixture over asparagus. Sprinkle Parmesan cheese evenly over eggs.
Bake until eggs are just set, about 5 minutes.
Remove from oven. Cover with foil and let cool 5-10 minutes before serving.
Note: The omelet will finish cooking through as it cools.