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Boiled eggs and soldiers (or Dippy Eggs with Soldiers) are the perfect, high-protein breakfast option. Here's a healthy low-carb twist on a good old traditional breakfast meal. No bread needed!
We're using duck eggs because they have much larger, more delicious yolks which are perfect for dipping crunchy bacon-wrapped asparagus spears.
Recipe Tips
Duck eggs can be substituted with chicken eggs. If you can't get duck eggs, or don't like the texture of cooked duck egg whites, you can simply chicken eggs. The largest (jumbo) chicken eggs are still not as big as duck eggs so you may need to use 3 eggs per serving if you want to get closer to the same macros.
Bacon can be substituted with parma ham or turkey bacon. Want to make this meal vegetarian? Simply skip the bacon and use grilled asparagus spears or even some tender-stem broccoli for dipping.
If you want to make proper bread soldiers, use this 90-Second Keto Bread or 90-Second White Keto Bread. Both of them toast well and will be easy to make in just a few minutes!
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Hands-on Overall
Serving size 2 eggs + 4 soldiers
Nutritional values (per serving, 2 eggs + 4 soldiers)
Net carbs4 grams
Protein28.1 grams
Fat34.5 grams
Calories447 kcal
Calories from carbs 4%, protein 26%, fat 70%
Total carbs6.1 gramsFiber2 gramsSugars2.8 gramsSaturated fat10.2 gramsSodium776 mg(34% RDA)Magnesium46 mg(12% RDA)Potassium618 mg(31% EMR)
Ingredients (makes 2 servings)
- 8 asparagus spears, trimmed (160 g/ 5.6 oz)
- 8 thin-cut slices bacon (120 g/ 4.2 oz)
- 4 duck eggs or jumbo chicken eggs
- sea salt and black pepper or red pepper flakes, to taste
Instructions
- Preheat the oven to 230 °C/ 445 °F (fan assisted), or 250 °C/ 480 °F (conventional). To prepare the soldiers, snap the woody ends off the asparagus spears or cut with a knife. Wrap each spear in a slice of bacon and place on a lined baking tray.
- While the oven is preheating, add enough water to a pan to make sure the eggs can be fully submerged. Add a good pinch of salt and bring to a boil. Using a spoon, gently submerge the eggs into the boiling water. Cook for 6 to 7 minutes to get the yolks soft-boiled (runny yolk with cooked whites). When done take off the heat and add some cold water to stop the cooking process by keeping it just warm.
Note: Instead of duck eggs you can use 2 to 3 chicken eggs - the larger the better.
- While the eggs are boiling, place the bacon-wrapped asparagus into the preheated oven. Depending on the thickness of the asparagus spears, bake for 15 to 20 minutes, until the asparagus is crisp-tender and the bacon is crisped up. After about 10 minutes you can turn each of the asparagus spears to ensure even browning.
- Serve the soft boiled eggs immediately with the warm bacon-wrapped asparagus soldiers. Use them for dipping into the runny yolks.
- If needed, season the eggs with a pinch of salt, pepper and/or red pepper flakes.
Ingredient nutritional breakdown (per serving, 2 eggs + 4 soldiers)
| Net carbs | Protein | Fat | Calories |
|---|
| Asparagus, fresh |
| 1.4 g | 1.8 g | 0.1 g | 16 kcal |
| Bacon, streaky (high fat content), organic |
| 0 g | 8.2 g | 15.1 g | 169 kcal |
| Egg, duck, whole, fresh, raw |
| 2 g | 17.9 g | 19.3 g | 259 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0.6 g | 0.2 g | 0 g | 4 kcal |
| Total per serving, 2 eggs + 4 soldiers |
| 4 g | 28.1 g | 34.5 g | 447 kcal |
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