Low Carb Asparagus Egg Bites

These Asparagus Egg Bites make the perfect snack - especially on the go! Low carb, keto, and gluten free recipe.

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Asparagus are one of my favorite vegetables: I particularly love them with a luxurious Hollandaise sauce! And although they're often available year-round, they are at their best when in season, which is springtime. These Egg Bites only require a few ingredients - and if you wanted to make a dairy free option you could always skip the Parmesan. And as they're 1g net carb for two - you can enjoy them any time!

How to Make Low Carb Asparagus Egg Bites

Prepare a six-hole muffin pan by spraying it liberally with some non-stick cooking spray. Baked egg can get SUPER stuck - even on non-stick!!! Chop up three stalks of asparagus (to make about half a cup) and divide between the muffin tin cups. Note that my asparagus are medium thickness - if your asparagus are super skinny  you may want four or five, and if they are chunky you may only need two - but slice them finely. They aren't pre-cooked before they go into the oven - and the crunch is a nice contrast to the egg - but you probably don't want them raw!

Beat some eggs and unsweetened almond milk together in a jug (you could use a bowl - but a jug is WAY more convenient for pouring into the muffin pan!). Season with salt and pepper then divide it between the muffin cups.

Sprinkle some grated Parmesan over the top of each one, then bake in a preheated oven for 12-15 minutes, until golden brown on top and the egg is cooked through. They will puff up while cooking but deflate slightly as they cool.

Remove the asparagus egg bites from the pan (should I have called them asparagus egg two-bites?), and enjoy warm - or let cool fully and store in the fridge. 

They're easy to transport for on-the-go snacking and really easy to reheat in the microwave.

📖 Recipe

StepAwayFromTheCarbs.com

Low Carb Asparagus Egg Bites

5 from 2 votes

These Asparagus Egg Bites make the perfect snack - especially on the go! Low carb, keto, and gluten free recipe.

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Prep Time 5 minutes mins

Cook Time 15 minutes mins

Total Time 20 minutes mins

Makes: 6 Egg Bites

Net Carbs: 1

Calories: 143

Ingredients Equipment Method Nutrition Notes

Ingredients

 

• non-stick cooking spray
• 3 medium asparagus stalks
• 6 eggs
• 1 tbs unsweetened almond milk
• salt and pepper
• 2 tbs grated Parmesan

Equipment

• Wilton Non-Stick 6-Cup Standard Muffin Pan, Set of 2, Silver

Step-by-Step Instructions

 

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1. Preheat the oven to 400F (200C).
2. Prepare a six-hole muffin pan by spraying it liberally with some non-stick cooking spray. Chop up the asparagus (to make about half a cup) and divide between the muffin pan cups.
3. Beat the eggs and unsweetened almond milk together in a jug. Season with salt and pepper then divide it between the muffin cups.
4. Sprinkle some grated Parmesan over the top of each one, then bake in a preheated oven for 12-15 minutes, until golden brown on top and the egg is cooked through. They will puff up while cooking but deflate slightly as they cool.
5. Remove the asparagus egg bites from the pan and enjoy warm - or let cool fully and store in the fridge.

Nutrition

Serving: 2Egg BitesCalories: 143kcalCarbohydrates: 1gProtein: 12gFat: 9gSaturated Fat: 3gCholesterol: 330mgSodium: 178mgNet Carbs: 1g

Notes

1g net carb per serving of two egg bites.

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Nutritional information is provided as a courtesy and is my best approximation. Net carbs are calculated as the total grams carbs minus the total grams of fiber.