May 7 2019 recipe & photo by Carolyn Ketchum![Carolyn Ketchum]()
, nutritional review by Franziska Spritzler, RD, CDE![Franziska Spritzler, RD, CDE]()
in Recipes, Breakfast
, nutritional review by Franziska Spritzler, RD, CDE
in Recipes, Breakfast Keto spring veggie and goat cheese omelet
A tender omelet with fresh spring veggies (hello asparagus!) and goat cheese that will turn any breakfast or brunch into a hearty keto feast. Flavorful, versatile and so easy to make.
USMetric
servingservings
Ingredients
- 4 4 large egglarge eggs
- 2 tbsp 2 tbsp heavy whipping cream
- 1 tbsp 1 tbsp butter
- 5½ oz. 160 g green asparagus, chopped into 1" (2.5 cm) pieces
- salt and pepper
- 1 oz. (1 cup) 28 g (220 ml) baby spinach
- 2 oz. 55 g goat cheese
- ½ (¼ oz.) ½ (7.5 g) scallion, slicedscallions, sliced
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Making low carb simple
Instructions
- In a medium bowl, whisk together the eggs and the cream until well combined. Set aside.
- Heat the butter in a large non-stick skillet over medium heat until melted. Add the asparagus and sauté until bright green and tender-crisp, about 4 minutes. Remove to a plate or a bowl, keeping the melted butter in the pan.
- Reduce the heat to low and let the pan cool down a few minutes, then pour in the egg mixture. Let cook undisturbed until the edges are set, then lift the edges gently with a spatula and let the loose eggs from the center run underneath to cook.
- Once the center is mostly set, sprinkle with salt and pepper. Then arrange the spinach and cooked asparagus over half of the open omelet. Crumble the goat cheese over with your fingers.
- Flip the other half of the omelet over and let cook another minute or two. Remove to a plate and sprinkle with scallion.
Just wondering if I can add an additional 1/2 cup of rocket to eat with this and if it will increase the carbs?
or if it's ok to add a slice of some paeleo nut bread or a keto roll?
I find I'm getting quite hungry between meals...
Yes, any of those options will add carbs. That's certainly your choice to do so, but if you're finding yourself hungry between meals, more protein would likely be the answer! You may want to look into a higher-satiety way of eating. Here's more info! https://www.dietdoctor.com/satiety