Many of us on the ketogenic diet love our daily dose of bacon and eggs but like to mix it up here and there. This special keto brunch spread will give you a plate full of health perks Not only do you get your protein and high fat from the eggs and bacon, asparagus is the added bonus that will help keep that appetite satisfied.
Asparagus
The fiber-richness of this superfood helps one feel satieted and can certainly help those who have weight loss as a health goal. Additionally, asparagus offers a variety of health benefits that include being a great source of phytonutrients, anti-inflammatories, and anti-oxidants.
The flavonoid, quercentin, is found in many plants and foods and has both anti-oxidant and anti-inflammatory effects. A study of 500+ residents in Japan, which also included 20 different quercentin-containing foods, ranked the asparagus as the second most important dietary source of quercentin (following onions). This is great news as quercentin is linked to the reduced risk of numerous cardiovascular diseases as well as other chronic health problems.
Additionally, asparagus contains around 100 phytonutrient compounds. While these natural chemicals aren’t essential for keeping us alive, they do help prevent disease and keep your body working properly.
Other Health Benefits of the Asparagus
- Great source saponin – This anti-inflammatory nutrient helps reduce excessive inflammatory processes
- Brain-boosting – Like leafy greens, asparagus contains folate which works with Vitamin B-12 to help prevent cognitive impairment
- Vitamin K – Crucial for coagulation, which helps your body stop bleeding after a cut, Vitamin K is also crucial for bone health
- Vitamin E – This anti-oxidant helps strengthen your immune system and protects cells from harmful effects of free radicals
Fun Fact: Our body absorbs Vitamin E better when eaten alongside fats — this is why bacon wrapped asparagus makes a perfect combo!
Keto Brunch Spread
Give this simple keto brunch spread a try for a plate full of health perks that will also leave you feeling satiated.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 4 1x
- Category: Breakfast
- Cuisine: American
Ingredients
- 4 large eggs
- 24 asparagus spears
- 12 slices of pastured, sugar free bacon
Instructions
- Pre-heat your oven to 400F.
- Trim your asparagus about an inch from the bottoms. Then in pairs, wrap them with one slice of bacon. Hold your spears firmly and close together with one hand as you wind the slice of bacon starting from the bottom, to the top of the spear. Gently pull the bacon as you wind it, so it wraps tightly. Place it on a sheet pan.
- Repeat with the remaining asparagus, so you have 12 pairs wrapped in bacon.
- Place in the oven, set the timer for 20 minutes.
- In this time, bring a small pot of water to a rapid boil. Gently place 4 large eggs in the boiling water. Set another time for 6 minutes.
- Prepare a bowl with ice water. When the 6 minutes are up, use a slotted spoon or tongs to quickly transfer your eggs to the ice bath. Let them sit for 2 minutes before peeling the tops off.
- Gently crack the top of the egg on a hard surface and peel away shell to reveal the tip of the egg.
- When the asparagus are ready, serve on a tray or cutting board. If you don’t have an egg holder use espresso cups to hold your eggs up.
- With a small spoon scoop out the tops of the soft boiled eggs to reveal a perfectly runny yolk.
- Dip your asparagus spears into your eggs. Feast, enjoy!
Nutrition
- Calories: 426
- Fat: 38
- Saturated Fat: 13
- Carbohydrates: 3
- Protein: 17
Keywords: keto brunch spread
Is one serving all of that?
Hello Brittney. Recipe says serves 4.
Delicious and filling! I didn’t have any bacon so used Parma ham instead. My egg was hard so I’ll boil it for 5 minutes next time.
Do you eat all of the egg or just what you get when you dip it in the egg?
I am confused about the nutrition facts. Is that the amount for the whole meal as prepared, or is that the breakdown “per serving”? So, if I eat two spears of and one egg, am I getting 426 calories or are there 426 calories total in all four servings?
Same question as those above.. Is this one person serving or 4 persons being served?
I’m down either way but seems like a high cholesterol issue with 12 slices of heaven
The nutritional information has to be per serving. One egg is about 6g protein. The bacon is about 3g per slice. Asparagus has about 0.4g per spear. That comes out to 17-18g of protein for one “serving” of this recipe. That matches up with the nutritional information provided.
So one egg and 3 asparagus bundles per person correct?
Delicious, and I’m not one to eat runny eggs, but this was fantastic and I forgot about the egg being a bit runny. It’s three asparagus bundles and one egg as a serving. It more than filled me up along with a keto coffee. I’d eat this for any meal.
★★★★★