High Protein Eggs & Asparagus Breakfast (Vegetarian)
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Eggs and asparagus are an absolutely classic combo, and this eggs and asparagus breakfast with sour cream and mustard sauce is yet another example of the power couple at work.
Think of it as an upgraded, healthy, boiled egg breakfast! Like egg on toast, but with added greens.
Why is this eggs and asparagus breakfast so healthy AND tasty?
As healthy egg breakfasts go, this has got to be up there at the top. And it’s super delicious too – asparagus fried in a little bit of butter, smooth eggs and a rich, creamy mustard sauce…it’s an absolute winner!
The classic way to serve eggs for brekkie is with toast, or as part of a fry up, so not abounding in vegetables. But with an asparagus egg breakfast like this one, you get all the yumminess of egg and toast, with a healthy portion of greens as well.
Overall, the stats are looking good: a slim 347 kcal, a glorious 23g protein and a modest 12g fat, of which only 4g are saturated fats.
Why do I need fat and protein?
Why are those proportions healthy you ask? Protein is something we all need plenty of, and something that often, in veggie/vegan diets, we fail to get enough of. It’s important for muscle maintenance and keeping you energised.
Furthermore, protein-rich foods are super filling, so if you are trying to lower/control your calorie intake, then eating high protein dishes will help avoid snacking between meals (try these vegetarian protein powder recipes for some easy high protein recipes)!
12g fat, with only a 3rd of that being saturated, is a good amount because it is important to eat some fat – fats help your body to absorb nutrients – but not too much.
Saturated fats are the ‘bad’ kind of fat that seem to raise your levels of unhealthy cholesterol, so keeping them low while focussing on getting enough unsaturated fats (which raise the good kind of cholesterol), is the best balance to strike.
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When it comes to calories, there is no ‘good’ or ‘bad’, because it depends on how much you eat over the course of the day, in balance with how active you are.
However, let’s work with an average calorie intake for active women of 2000 kcal a day for weight maintenance and 1500 kcal a day for weight loss.
If we combine this with the distribution of calories over meals that we use for our weekly vegetarian weight loss plan, that 347 kcal is a solid amount for breakfast!
Eggs, glorious eggs!
The key player here is really the eggs. This is not the first time we have waxed lyrical about eggs, nor will it be the last!
Eggs are an incredible source of vegetarian protein and healthy fats. Plus they are super easy and quick to prepare, so we 100% recommend egg dishes for breakfast.
If you’re wondering what to eat with eggs for breakfast, try this recipe or check out some of our many other egg based breakfast/brunch recipes – like these healthy huevos rancheros, or these delicious breakfast beans and eggs. Or discover a whole range of egg recipes in our high protein egg dishes compilation.
But for now, enjoy this delicious eggs and asparagus breakfast!
Ingredients
- 4 egg
- 3 ½ oz asparagus
- 2 tbsp sour cream
- 1 tbsp water
- 1 tsp dijon mustard
- ½ tsp sugar
- Salt to taste
- 5 oz wholegrain bread (rye, sourdough, bagel)
- 3 ½ oz broccoli
Instructions
- Prepare a medium-large pot with salted boiling water.
- Make sure your eggs are clean, prepare the broccoli florets and remove the tough base of the asparagus.4 egg, 3 ½ oz asparagus, 3 ½ oz broccoli
- Add eggs to boiling water for 6 minutes and 30 seconds. When 5 minutes are left, add the broccoli, and when 3 minutes are left add the asparagus to cook.
- Meanwhile, toast bread and mix in a small bowl the sour cream, water, dijon mustard, sugar and salt.2 tbsp sour cream, 1 tsp dijon mustard, ½ tsp sugar, Salt to taste, 5 oz wholegrain bread, 1 tbsp water
- Immediately remove eggs and asparagus from water (they should be a little soft to the touch, but still have a bite when you eat them) and put eggs in cold water just until they are cool enough to handle.
- Place asparagus as a base on a plate and on top place the eggs. Open them with a knife. Generously season eggs and asparagus with salt and pepper. Drizzle with sour cream and mustard sauce. Serve with your bread of choice.
NOTES
Nutrition
Dave Bell
I’m not a foodie, although I do love eating. I believe food should serve us and our goals, not hinder. Taking control and responsibility for what I eat is important to me. Lots of veggie protein is my way forward.
Abril Macías
Creator of this wonderful recipe!
I am a culinary creator and food photographer from Quito, Ecuador. I have a Master’s degree in New Food Thinking and a Bachelor’s degree in Gastronomy, my expertise lies in crafting and capturing creative dishes. Collaborating with websites and blogs worldwide, I develop recipes and bring them to life through captivating photographs.
I dedicate my work in the kitchen and through the lens to explore food from different backgrounds, origins and diets. I would describe my style as “comfort food with a twist”. My goal is to create recipes that are homely, yet attractive, delicious and have something different and exiting to them.
This article has been medically reviewed by James LeBaigue MSc Learn More
James LeBaigue MSc
James has a Masters Degree in Sport and Exercise Nutrition, as well as an Advanced Diploma in Human Nutrition.
He loves combining his scientific knowledge along with food in the real world, and these recipes are the result.
He’s on top of all the latest evidence and guidelines to make sure our nutrition advice on the website is as accurate as it can be.
By day he works as an Advanced Clinical Practitioner in a busy NHS GP Practice.
Each recipe is tested and then eaten (much to James’ delight), many times before it is deemed worthy to be published. Bon appetit!
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