This dish has to be one of my all time favorites. I don’t just eat this for breakfast, I’ll easily have this for a lite lunch or dinner any day of the week. The asparagus in this recipe is baked, making it have a slight crunchiness that matches perfectly with the soft poached eggs. The yolk of the egg coats the asparagus, adding a flavor that you would swear was meant to be together. Topped with crushed red pepper and freshly grated Parmesan cheese, this dish is so satisfying you will find excuses to eat it all the time.

While this dish is delicious enough to eat frequently, it’s also a healthy breakfast option for those who are watching their carbs or calories but don’t want to feel like you are sacrificing. Just by tasting it you would never believe it only has 8 grams of carbohydrates and 267 calories. It’s also great after a workout, packed with protein from the eggs, it’s sure to keep you satisfied until lunch.

poached egg and asparagus

Poached Eggs & Roasted Asparagus

Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Course: Breakfast
Servings: 1
Calories: 249kcal


Roasted Asparagus

  • 1 tsp olive oil
  • 6 oz asparagus cleaned
  • 1/8 tsp pepper freshly ground
  • 1/8 tsp salt
  • 1/8 tsp cayenne pepper
  • 1/8 tsp garlic powder

Poached Eggs

  • 2 large eggs
  • 1 tbsp white vinegar


  • 1/8 tsp crushed red pepper
  • 2 tsp parmesan cheese


Roasted Asparagus

  • Preheat oven to 425°F.  Trim ends off of asparagus (our preferred method is to gently hold top and bottom of asparagus and bend until the bottom breaks off) and put on baking sheet. Drizzle olive oil over asparagus, then sprinkle with pepper, salt, cayenne pepper, and garlic powder.  Mix asparagus well and shake pan to get asparagus in a single layer.
  • Bake for 15 minutes, shaking half way through.  You know the asparagus is done when the stalks are tender and the top of the asparagus is crispy.

Poached Eggs

  • In a medium sauce pan add 4-5 inches of water and white vinegar.  Bring to a boil.  Once the asparagus only has 2 minutes left in the oven, reduce heat on water to a simmer. 
  • Crack one egg into a small bowl or ramekin, then gently pour into simmering water.  Repeat quickly with next egg.  This ensures 3 things: there are no egg shells, the yolk isn’t cracked, and it helps keep the egg together once it hits the water.
  • Gently swirl eggs to make sure they don’t stick to the bottom or side of the pan.  Let cook for 3 1/2 minutes, so the yolks are still runny but the egg whites have set.  You can modify the time to your personal preference.
  • While the eggs are finishing cooking, remove asparagus from the oven and put on a plate.  Using a slotted spoon, remove eggs from pan and gently swirl on spoon to remove any excess water.  Add eggs to the top of the asparagus.
  • Sprinkle with crushed red pepper, Parmesan cheese, and salt and pepper to taste.  Add a side of toast if desired.


Serving: 1Each | Calories: 249kcal | Carbohydrates: 8g | Protein: 18g | Fat: 16g | Saturated Fat: 4g | Cholesterol: 423mg | Sodium: 492mg | Potassium: 500mg | Fiber: 3g | Sugar: 3g | Vitamin A: 2065IU | Vitamin C: 9.6mg | Calcium: 128mg | Iron: 5.6mg
Tried this recipe?Let us know how it was!

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