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Egg Asparagus Toast

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Breakfast is always my favorite meal of the day. A low carb breakfast that includes protein and some greens, is the best way to start the day! Plus even my blood sugars like it too! This is a simple healthy egg dish to add to your recipe books. Eat it daily or serve it for a brunch!

Further Food Commentary:

I always recommend that my clients have eggs for breakfast. Known as the “perfect protein” eggs contain all the essential amino acids! They also help to keep you full especially when paired with the fiber from toast and asparagus. If you are thinking about going dairy free feel free to sub out the ricotta for avocado, the creamy texture stays the same but with added fiber and heart healthy fat. Adding greens to breakfast is a great way to make sure you get all your servings of veggies. If roasting asparagus seems like too much work how about just a few sliced tomatoes or a handful of arugula!

By Amy Shapiro, MS, RD, CDN
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Egg Asparagus Toast

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  • Prep Time:10 minutes
  • Cook Time:2 minutes
  • Servings: 1

Ingredients

1 poached egg
1 slice of toast (whole wheat, gluten free, low carb diabetic bread, or any kind you prefer)
4 stalks of steamed asparagus
1/2 cup ricotta cheese
1/2 tablespoon of Further Food Collagen
2 sliced of cooked bacon (crumbled)
salt and pepper (to taste)

Instructions

1. Spread ricotta on toasted bread.
2. Sprinkle with salt and pepper.
3. Layer with asparagus spears.
4. Mix collagen with ricotta and top on toast
5. Top with the poached egg.
6. Sprinkle with bacon and pepper to top it all off!

1. Spread ricotta on toasted bread. 2. Sprinkle with salt and pepper. 3. Layer with asparagus spears. 4. Mix collagen with ricotta and top on toast 5. Top with the poached egg. 6. Sprinkle with bacon and pepper to top it all off!

Nutrition Information

Per Serving:  Calories: 390; Total Fat: 21g; Saturated Fat: 10g; Monounsaturated Fat: 8g; Polyunsaturated Fat: 3g; Cholesterol: 239mg; Sodium: 961mg; Potassium: 302mg; Carbohydrate: 24g; Fiber: 2g; Sugar: 4g; Protein: 30g

Nutrition Bonus: Calcium: 43%; Vit A: 19%; Vit C: 10% Iron: 24%

 

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Gretchen Otte Contributor
Gretchen Otte
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