Baked Eggs And Asparagus With Parmesan Recipe

I’m sharing my baked eggs and asparagus with Parmesan, a Keto, low-glycemic, gluten-free recipe and Low Carb Breakfast idea that includes a clever ingredient swap I picked up from KalynsKitchen.com.

I love a breakfast that feels like you cheated the weekend, and this baked eggs and asparagus with Parmesan does exactly that. I swear I thought it was gonna be boring, but the asparagus gets a little crisp and the Parmesan adds that salty, almost nutty kick that wakes everything up.

The oven does most of the job so you can sip coffee and pretend you planned it, even if you didnt. If you like food thats simple but kinda surprising, give this a try on a slow morning.

Low Carb Breakfast

Ingredients

• Asparagus gives a green slightly bitter crunch good fiber and vitamins not sweet.
• Eggs add rich creaminess and protein, they’re what make it cozy.
• Parmesan gives salty nutty umami, adds savory depth and a crisp brown top.
• Olive oil locks flavor it adds healthy fat and a smooth mouthfeel.
• Garlic brings pungent warmth small amount goes far can mellow with heat.
• Chives sprinkle fresh oniony brightness, pretty garnish and subtle herbal lift.
• Lemon wedges finish with bright citrus, cuts richness and wakes the whole dish.
• Butter browns and adds toasty richness, small pat melts into silky edges.

Ingredient Quantities

• 1 lb asparagus (about 1 bunch)
• 2 tbsp extra virgin olive oil
• 4 large eggs
• 1/3 cup freshly grated Parmesan cheese
• 1/4 tsp kosher salt
• 1/8 tsp freshly ground black pepper
• 1 small garlic clove, minced (optional)
• 1 tbsp butter (optional)
• Fresh chives or parsley, chopped for garnish (optional)
• 1 lemon, cut into wedges for serving (optional)
• Pinch red pepper flakes (optional)

How to Make this

1. Preheat oven to 400F and put a rimmed baking sheet or an ovenproof skillet inside to warm up while you prep (this helps the asparagus start to roast faster).

2. Trim woody ends off 1 lb asparagus (snap or cut about 1 to 2 inches) and place on a plate or bowl.

3. Toss asparagus with 2 tbsp extra virgin olive oil, 1/4 tsp kosher salt, 1/8 tsp freshly ground black pepper and the minced garlic clove if using. Spread in a single layer on the hot baking sheet or skillet.

4. Roast asparagus 8 to 10 minutes until bright green and just tender. Thin stalks need less time, thick stalks may need a bit longer.

5. If using, dot the asparagus with 1 tbsp butter now so it melts into the pan, then make four little wells spaced apart for the eggs.

6. Crack 4 large eggs carefully into the wells over the asparagus, keeping the yolks intact if you want runny eggs.

7. Sprinkle 1/3 cup freshly grated Parmesan evenly over the eggs and asparagus, add a pinch of red pepper flakes if you like heat.

8. Return to the oven and bake 8 to 12 minutes: about 8 to 9 minutes for set whites and runny yolks, up to 12 minutes for firmer yolks. Watch closely, ovens vary.

9. Remove, garnish with chopped fresh chives or parsley if using, squeeze lemon wedges over everything to brighten, adjust salt and pepper, and serve right away. Enjoy.

Equipment Needed

1. Oven and rimmed baking sheet or ovenproof skillet (preheat to 400F so youll get the asparagus roasting fast)
2. Cutting board and chef’s knife (trim woody ends, mince garlic)
3. Large bowl or plate (to toss the asparagus with oil and seasonings)
4. Measuring spoons and 1/3 cup measuring cup (for oil, salt, pepper and the cheese)
5. Box grater or microplane (freshly grate the Parmesan)
6. Small spoon or tablespoon (to make the little wells for the eggs)
7. Oven mitts (for pulling the hot pan from the oven)
8. Heatproof spatula or tongs (to serve the asparagus and eggs)

FAQ

Baked Eggs And Asparagus With Parmesan Recipe Substitutions and Variations

• Asparagus: try broccolini, green beans or thinly sliced zucchini, they roast the same and still have a nice bite
• Parmesan: swap Pecorino Romano, Asiago, or for a dairy free twist use nutritional yeast (use a bit more to taste)
• Eggs: replace with silken tofu (about 1/2 cup per egg) plus a pinch of turmeric for color, or just use egg whites (2 whites per large egg) if you want lighter
• Extra virgin olive oil: use melted butter, avocado oil or grapeseed oil, all handle the oven heat well

Pro Tips

1) Heat the pan first. Put the baking sheet or skillet in the oven while you prep. That hot surface jump starts the roast and helps the eggs set faster, and if youre worried about sticking just rub a little extra oil or use an ovenproof skillet.

2) Match stalk thickness. Pick asparagus that are about the same thickness or split the big ones lengthwise so everything finishes at the same time. Thin stalks overcook fast, thick ones need more time.

3) Crack eggs into a small bowl before adding them. It stops shells and bad eggs from wrecking the dish and makes it easier to gently slide the eggs where you want them. If you want runny yolks, bake less then let it rest a minute or two because the pan keeps cooking them.

4) Layer flavor at the end. Save a bit of grated cheese to sprinkle right after it comes out so it melts but doesnt burn, squeeze bright lemon juice at the table, and use fresh herbs for texture. A tiny pinch of red pepper flakes gives a nice kick without overpowering.