Perfect Scrambled Eggs with Asparagus and Goat Cheese | Keto/LCHF Friendly

Perfect Scrambled Eggs with Asparagus, Goat Cheese, and Chives - This breakfast is elegant yet hearty. With protein, healthy fat, and fresh asparagus, you can enjoy yourself and know that you are sticking with your low-carb/keto diet.

Perfect Scrambled Eggs with Asparagus, Goat Cheese and Chives from www.bobbiskozykitchen.com



Highlights of this post:
  • What makes asparagus a wonder veggie
  • The difference between healthy and not healthy fats
  • How to make the perfect scrambled egg


Aaahhh summer! 

The time when we emerge from our caves homes and venture out to explore that strange glowing object in the sky. 

What's it called? 

Oh ya, the sun. 

Or is that just here in Western Washington? 

By the time Summer rolls around here the sun has been gone so long I have forgotten where I put my sunglasses and have to buy a new pair. I never seem to find the old ones either (I think there are little gremlins running around my house at night, wearing my sock and sunglasses!). 

But the joy of buying new fashionable eyewear aside, Summer is when sightings of fresh strawberries, peas, cherries, and artichokes are abundant. 

All of which I adore. But the first veggie I seem to become addicted to every year is asparagus. I seriously can't seem to get enough of it! I have gone through three 3 pounds of it in just the last week!! 

When it is in season it is so thin and tender. I could happily eat it raw by the plateful, but not everyone in the fam feels the same. 

So I begin putting into just about everything and serving it for every meal. Just because I am that person 😝

Some of my favorite Keto and LCHF friendly asparagus-centric dishes are, 
Roasted Asparagus with Garlic and ParmesanBaked Asparagus and EggsLemon Chicken Thighs with AsparagusAsparagus Wrapped in Prosciutto with Beurre BlancBeef, and Asparagus Curry, and Asparagus with Bacon Sabayon, just to name a few.

Perfect Scrambled Eggs with Asparagus, Goat Cheese and Chives from www.bobbiskozykitchen.com


A bonus to my obsession for this little green delight is that it is super healthy. Some of the health benefits of asparagus are:
  • It has been shown to have anti-inflammatory and anti-cancer properties, and it's intake has also been associated with improved blood pressure, improved blood sugar regulation, and better control of blood fat levels.
  • Asparagus contains "prebiotics" which provides our digestive tract with some unique health benefits.
  • It contains inulin which aids in better nutrient absorption, lower risk of allergy, and lower risk of colon cancer.
  • Aids in heart health and blood sugar regulation
Now, let's talk about Good fat vs bad fat for Keto/LCHF diets;

Since they make up around 70% of macros on the ketogenic diet, fats are obviously important. However, the type of fat is really important too, and there can be some confusion about what’s best to consume.

For years and years, saturated fats were seen as harmful for heart health and we were recommended to reduce them as much as possible.

However, recent studies have debunked this, showing no significant link between saturated fats, which humans have been eating for thousands of years, and the risk of heart disease. In fact, there are many benefits of including healthy saturated fats in the diet.
Health benefits of saturated fats on keto can include:

Improved HDL and LDL cholesterol levels
  • Maintenance of bone density
  • Boosting of immune system health
  • Support in creation of important hormones like cortisol and testosterone
  • Raising of HDL (good) cholesterol in the blood to prevent buildup of LDL in the arteries
  • Improved HDL to LDL ratio
Recommended types of saturated fats while eating keto:
  • Butter
  • Red meat
  • Cream
  • Lard
  • Coconut oil
  • Eggs
  • Palm oil
  • Cocoa butter

Healthy Keto Monounsaturated Fats

Unlike saturated fats, monounsaturated fatty acids (MUFAs) have been accepted as healthy for many years. Many studies have linked them to health benefits related to good cholesterol and better insulin resistance.

Health benefits of MUFAs on ketosis can include:
  • Increased HDL cholesterol
  • Lowered blood pressure
  • Lowered risk for heart disease
  • Reduced belly fat
  • Reduced insulin resistance
  • Recommended types of MUFAs for a ketogenic diet:
  • Extra virgin olive oil
  • Avocados and avocado oil
  • Macadamia nut oil
  • Goose fat
  • Lard and bacon fat
Healthy Keto Polyunsaturated Fats

The important thing to remember about eating polyunsaturated fatty acids (PUFAs) on a ketogenic diet is that the type really matters. When heated, polyunsaturated fats can form free radicals, which are harmful compounds that increase inflammation along with the risk of cancer and heart disease in the body. Therefore, many PUFAs should be consumed cold and not be used for cooking.

You can find PUFAs in the forms of very processed oils as well as very healthy sources. The right types can provide a lot of great benefits as part of a keto diet, as they include both omega 3s and omega 6s, which are essential nutrients.

However, the amount is important here. Ideally, our ratio of omega 3 to omega 6 should be around 1:1. Most Western diets eat a ratio of around 1:30, so focus on your intake of PUFAs high in omega 3s.
A healthy balance of omega 3 and omega 6 has been associated with reduced risk of:
  • Heart disease
  • Stroke
  • Autoimmune disorders and other inflammatory diseases

Intake of PUFAs may even help improve symptoms of depression and help those with ADHD, which are more benefits associated with a ketogenic diet.

Recommended types of PUFAs:
  • Extra virgin olive oil
  • Flaxseeds and flaxseed oil
  • Walnuts
  • Fatty fish and fish oil
  • Sesame oil
  • Chia seeds
  • Nut oils
  • Avocado oil
  • Natural Trans Fats

You might be confused to see trans fats listed under the “good” fats category. While most trans fats are very unhealthy and harmful, there’s a type of trans fat, known as vaccenic acid, found naturally in some foods like grass-fed meats and dairy fats.

Health benefits of vaccenic acid can include:
  • Reduced risk of heart disease
  • Reduced risk of diabetes and obesity
  • Possible protection against cancer risk
  • Recommended types of natural trans fats:
  • Grass-fed animal products
  • Dairy fats like butter and yogurt

BAD FATS ON KETO

One of the great aspects of the keto diet is the ability to eat plenty of filling, satisfying dietary fats like those mentioned above. However, we must also cover the types of fats you want to reduce or completely eliminate from your diet so as not to damage your health. It is popular on a ketogenic diet to just test and confirm you’re in ketosis, but the quality of the food still matters.

Unhealthy Processed Trans Fats and Polyunsaturated Fats

Processed trans fats are the types most people are familiar with—and they can be very damaging to your health.

Artificial trans fats are formed during food production through the processing of polyunsaturated fats. This is why it’s important to only choose PUFAs that are unprocessed and not overheated or altered. Not only does processing PUFAs create harmful free radicals, but trans fats are often created from oils that contain genetically modified seeds.

Risks of consuming trans fats include:
  • Increased risk of heart disease
  • Increased risk of cancer
  • Reduced HDL cholesterol and increased LDL cholesterol
  • Pro-inflammatory
  • Bad for the health of your gut
Examples of trans fats to avoid include:
  • Hydrogenated and partially hydrogenated oils found in processed products like cookies, crackers, margarine, and fast food
  • Processed vegetable oils like cottonseed, sunflower, safflower, soybean, and canola oils

The main takeaway for fats on a ketogenic diet

Don’t fear saturated fats, choose fats that are as unprocessed as possible, and avoid fats and oils found in processed, packaged foods that were made in a factory.

After all, the purpose of the ketogenic diet is to improve your health—and that includes not only maintaining the proper fat, protein, and carb ratio but also choosing food sources that are health-promoting as well.

Sources:
https://www.ncbi.nlm.nih.gov/pubmed/20071648
http://www.ncbi.nlm.nih.gov/pubmed/12514271


Perfect Scrambled Eggs with Asparagus, Goat Cheese and Chives from www.bobbiskozykitchen.com


To me, asparagus and eggs pretty much go together like peanut butter and jelly. So the fact that I have made these exact scrambled eggs everyday for the last week doesn't seem odd to me. 

I think once you give it a try for yourself, it won't seem odd to you either. 

Beside the fact that I feel like I am spoiling myself, which is always fun, I am actually eating the perfect fats for my Keto/LCHF diet

Then you add the uber-veg asparagus to the mix and gain texture, flavor, and a ton of health benefits! 

Can it get much better? I think not!

Now, all of the tastiness and healthiness aside, how about the best scrambled eggs you have ever had? 
I mean like mind blowingly good! I am not joking people. Once you try them this way you will never go back. No more piles of dry egg chunks. This method will produce the creamiest curds you could ever nosh on. 

I made them for my daughter the other day and, sans veg and cheese (yes she is weird), she said, "These are the best scrambled eggs I have ever had"! 

That was unsolicited people!! She just popped off with it after she ate.

So I want you to rush to your kitchen right now and make these eggs, and tell me that they are not the best eggs you have ever put in your mouth.

Go, I will wait.

Unless you have to go to the store to get the asparagus and goats cheese. 

I am not that patient.

Perfect Scrambled Eggs with Asparagus, Goat Cheese and Chives from www.bobbiskozykitchen.com

Yield: 1 serving

Perfect Scrambled Eggs with Asparagus and Goat Cheese | Keto/LCHF Friendly

This breakfast is elegant yet hearty. With protein, healthy fat, and fresh asparagus, you can enjoy yourself and know that you are sticking with your low-carb/keto diet.
prep time: 5 minscook time: 8 minstotal time: 13 mins

ingredients:


  • 1 tablespoon unsalted grass-fed butter
  • 2 stalks asparagus, woody bottoms removed, chopped into 1-inch pieces
  • 2 large eggs
  • 1 tablespoon heavy whipping cream
  • 1-ounce goat cheese crumbles
  • Several blades of fresh chives, chopped (optional)

instructions


  1. Heat the butter in a nonstick skillet or saute pan over medium heat. Add the asparagus and cook until just tender, 2 to 3 mins. Season with salt and pepper. Turn the heat to low.
  2. Meanwhile, crack the eggs into a bowl and whisk with the milk. Season with salt and pepper and add to the pan with the asparagus. Use a rubber spatula to constantly stir the eggs until they begin to form soft curds.
  3. Remove from the heat when the eggs are still creamy and soft (scrambled eggs are like meat, they continue to cook even after removed from the heat) and stir in the goat cheese.
    Serve hot, sprinkled with chives.
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62 comments:

  1. Now this is definitely a tasty way to start the day (especially a spring one).

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  2. Asparagus and scrambled egg. Wow!!! What an amazing combo. I am loving it. :D

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    1. Oh it IS soooo good Minnie! I hope you give it a try!

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  3. Oh, yum!!! I could eat these scrambled eggs any time of day! Perfectly done.

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  4. I'm about to commit foodie blasphemy: I'll have to try this dish because the best scrambled eggs I've ever had are prepared in the nuclear oven. I know. Radiation, YUMMY!

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  5. Just love your photos but the eggs are even more gorgeous!!

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    1. Thanks so much Tara! I too these in a different place at a different time of day to try something out. I am glad that you like them AND the eggs :)

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  6. This is an absolutely gorgeous dish Bobbi! I would love to eat it for breakfast, lunch or dinner.

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    1. Thanks Christie :) I pretty much have been!!

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  7. This looks so good. I would eat this anytime of the year, anytime of the day! Thanks for sharing it and for the helpful tips!

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    1. Thanks so much Terri! I am glad you enjoy the dish (and the tips) :)

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  8. All the flavors of the season in one lovely dish.

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  9. You're talking my language! I love soft scrambled eggs, asparagus and goat cheese! You're right; the PERFECT scrambled eggs!

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    1. Thanks Valerie :) you are the sweetest!!

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  10. Can something so easy be so tasty!! Can't wait to try it!

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  11. This is the perfect breakfast and such beautiful photos! I love everything about it!

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    1. Thanks Marion :) I am so glad you like it!

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  12. Gorgeous photos - you have me salivating!

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  13. Yep! I definitely will be making these scrambled eggs for breakfast tomorrow.. can't imagine anything I'd rather eat actually!

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    1. Oh yay Thalia! Let me know what you think OK?

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  14. Bobbi these eggs look wonderful and I'm with you, once I find a breakfast I love I could eat it for days!

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    Replies
    1. Oh good, I am glad someone else does it too!!

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  15. I don't even eat eggs and I'm salivating over this breakfast idea. Goat cheese and asparagus?! I'd sacrifice my distaste for the eggs and dive right in.

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    1. WOW I am honored that my dish could actually make you think about eating eggs!! :)

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  16. Oh my goodness I want a plate of those eggs right now! Hubby has gone egg obsessed with our new diet so this is perfect.

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    1. Oh yes yes yes!! You must make this dish ASAP Laura!

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  17. Diana @DandelionGreensBlogMarch 24, 2015 at 3:57 AM

    Wow... perfection on a plate! All my favorite things!

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    1. Thanks Diana! These are my faves too! We could totally eat breakfast together :)

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  18. Ooohhh, this looks so amazing! You're absolutely right, asparagus and eggs were made for each other. Love the goat cheese addition - I agree, both goat cheese and feta add tons of flavor in small quantities which so helps with the calorie count.

    -Julie @ Texan New Yorker

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    Replies
    1. Yes, as a cheeseaholic- finding cheeses that give me flavor without having to eat a ton, makes me very happy!

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  19. Why wait until breakfast? I could eat this anytime!

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  20. Love asparagus! Great idea to use it in scrambled eggs. And with goat cheese. :)

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  21. Now this is a dish that I will be making when it is just me here at home. Hubby wouldn't eat this. So I will enjoy when he isn't home and eat every bite all by myself.

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  22. Yum! This looks delicious and I already have the ingredients on hand. Will definitely have try this out for my family. :)

    www.flashesofdelight.com

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    1. Yay! It is such a yummy meal. I have even had it for dinner before :)

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  23. This plate is my cup of tea!! Love goat cheese!

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  24. This is like my dream meal....breakfast, goat cheese, asparagus?! Does it get any better?!

    -Clarissa @ The View From Here

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  25. I love this idea for breakfast! The goat cheese with the eggs sounds so delicious. Your presentation of it looks amazing as well. Good job and thanks for sharing :)

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    1. Thanks so much Alison! I appreciate the kind words :)

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  26. This looks delicious! I am definitely going to have to try this. I never thought about putting scrambled eggs with the other two items. Great recipe.


    Isaly Holland | http://www.memoriesbyisaly.com

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  27. This looks so good! It makes me positively long for fresh asparagus from the farmer's market - is March here yet? :)

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    1. I know!! I was super excited to find some thin asparagus (nut that chunky woody stuff) at the store the other day!

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  28. I love the addition of asparagus. I rarely eat eggs with the asparagus, so I must try this. :]

    // ▲ itsCarmen.com ▲

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    1. Oh yes! It is soooo good. I love roasted asparagus with a sunnyside up, or poached egg on it.

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  29. These look yummy and I love the added goat cheese and asparagus!

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  30. Omg! This recipe sounds delish. I haven't had this combo before. Guess the eggs with asparagus is super yummy. Gonna make thais one!

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  31. This looks absolutely glorious! I always do eggs for breakfast, and this is a great way to spruce it up for me!

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    1. Me too. I am an egg lover. This is a way to "fancify" breakfast for us :)

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    ReplyDelete