Low-carb spring asparagus omelette

Low-carb spring asparagus omelette with green asparagus, egg, spring onion and hard cheese or cheddar – a quick, savoury spring recipe from the frying pan.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 12 min
• Total time: 22 min
• Calories: 207 kcal per serving
• Protein: 15 g
• Fat: 14 g
• Carbs: 3 g

Ingredients

• 3 organic eggs
• 150 g green asparagus
• 1 spring onion
• 20 g vegetarian hard cheese (Parmesan-style) or mature cheddar
• 1 tsp butter or ghee
• Mixed peppercorns and fresh herbs
• Salt

Method

You’ll need: frying pan · mixing bowl

1. Melt the butter or ghee in a non-stick frying pan over a medium heat.
2. Fry the green asparagus and spring onion until the asparagus is lightly browned and still tender-crisp.
3. Whisk the eggs in a bowl and season with salt, mixed pepper and herbs.
4. Pour the egg mixture over the vegetables, turn the heat down a little and sprinkle the cheese over the top.
5. Cover with a lid and let the omelette set until the surface is just firm and the cheese has melted.
6. Serve straight from the pan, finished with fresh herbs and a little extra pepper if you like.

Good to know

This omelette is one of those meals that really hits the spot without much effort. Warm, savoury and just right when you want something easy and fresh.

Swaps

Hard cheese/cheddar → goat's cheese or sheep's cheese (tangier flavour) Butter/ghee → olive oil or avocado oil (more unsaturated fatty acids, still good for frying) Spring onion → chives or wild garlic (milder, fresh spring flavour) Green asparagus → courgette or Tenderstem broccoli (also low-carb, with variety and fibre)

Allergens

The recipe contains egg and milk. It usually suits children if the asparagus is cooked until soft, and during pregnancy, well-cooked eggs and cheese made from pasteurised milk are the safe choice.

Frequently asked questions

What nutrients does green asparagus provide?

Green asparagus contains folate, vitamin K and smaller amounts of vitamin C, plus fibre and plant compounds such as chlorophyll and flavonoids.

What's in eggs, nutritionally?

Eggs provide protein, choline, selenium, vitamin B12 and small amounts of fat-soluble vitamins such as vitamins A and D. The yolk also contains naturally occurring carotenoids such as lutein and zeaxanthin.

Does spring onion suit everyone?

Many people are fine with spring onions, but some sensitive people react to their FODMAPs with bloating. The green part often suits them better than the white.

How do hard cheese and cheddar differ nutritionally?

Both provide calcium and protein. Hard cheese is usually more concentrated and, thanks to its ageing, often contains less lactose. Cheddar is milder in flavour and also brings notable amounts of calcium and vitamin B12.