Bacon, Egg & Asparagus Keto Bowl

4.7 stars, average of 51 ratings

Bacon, Egg & Asparagus Keto BowlPin recipeFollow us 114.1k

This simple, fresh keto salad takes the American favourite combination of bacon and eggs to a whole new level. Just one serving is nutritious enough to be part of any keto meal plan that includes intermittent fasting (if you're eating just twice a day).

Crispy bacon, the perfect soft boiled egg on a bed of crisp gem lettuce, buttered seasonal asparagus, creamy avocado and topped with salty feta and crunchy toasted almonds. The zingy Dijon dressing pulls the whole dish together into the perfect healthy low-carb lunch.

I also love this low carb breakfast bowl with a poached egg. Best served fresh whilst the eggs are still warm and runny but you can also make a hard-boiled egg and pack it into your lunch box for work. I’d love to hear what you think of this one. Let me know in the comments below.

Hands-on Overall

Nutritional values (per serving)

Net carbs5.3 grams
Protein25 grams
Fat53.4 grams
Calories609 kcal

Calories from carbs 4%, protein 17%, fat 79%

Total carbs12 gramsFiber6.7 gramsSugars3.8 gramsSaturated fat16.5 gramsSodium1,319 mg(57% RDA)Magnesium75 mg(19% RDA)Potassium740 mg(37% EMR)

Ingredients (makes 2 servings)

  • 4 slices raw bacon (120 g/ 4.2 oz) - or 64 g/ 2.2 oz crisped up
  • 10-14 asparagus spears, woody ends removed (100 g/ 3.5 oz)
  • 1 tbsp butter or ghee (14 g/ 0.5 oz)
  • 2 large eggs
  • 1 small head lettuce such as little gem (100 g/ 3.5 oz)
  • 1/2 large avocado, sliced (100 g/ 3.5 oz)
  • 1/3 cup crumpled feta cheese (50 g/ 1.8 oz)
  • 1/3 cup cherry tomatoes, halved (50 g/ 1.8 oz)
  • 2 tsp chopped chives or spring onion
  • 1/4 cup flaked almonds, preferably toasted (23 g/ 0.8 oz)
DRESSING

Instructions

  1. Crisp up the bacon in the oven or in a skillet. Oven is better for large batches. If you're only cooking 4 slices it's faster to cook in a lightly greased skillet.
    Skillet: In a frying pan, fry the bacon rashers for 2 minutes per side until crisp. I dry fried them but you can add a touch of olive oil or ghee if you prefer to prevent sticking. All depends on your pan. Drain on a sheet of kitchen paper.
    Oven: Preheat the oven to 190 °C/ 375 °F. Line a baking tray with baking paper. Lay the bacon strips out flat on the baking paper, leaving space so they don't overlap. Place the tray in the oven and cook for about 10-15 minutes until golden brown. The time depends on the thickness of the bacon slices. When done, remove from the oven and set aside to cool down. Store any leftover bacon in the fridge for up to 4 days.
  2. Slice the tomatoes and avocado. Chop the lettuce. Bacon, Egg & Asparagus Keto Bowl
  3. Prepare the dressing my mixing the olive oil, mustard, vinegar, salt and pepper together in a small bowl.
    Bacon, Egg & Asparagus Keto Bowl
  4. Place water in the bottom of a steamer pan. Steam the asparagus for 5 – 8 minutes depending on the thickness of the asparagus until el dente. Remove from the pan, coat in 1 tablespoon of butter and chop into chunks.
    Bacon, Egg & Asparagus Keto Bowl
  5. While the asparagus is cooking, boil the eggs to your liking. 3 minutes for soft boiled up to 10 minutes for hard boiled. Run under cold water before peeling off the shell.
  6. Toss the lettuce through the tomatoes, crispy bacon and dressing. Top with boiled egg, feta, avocado, asparagus, chives, and almonds.
    Bacon, Egg & Asparagus Keto Bowl
  7. Best eaten fresh but can be stored in the fridge for a day.
    Bacon, Egg & Asparagus Keto Bowl

Ingredient nutritional breakdown (per serving)

Net carbsProteinFatCalories
Bacon, crispy (bacon grease removed)
0 g9.6 g3.2 g67 kcal
Asparagus, fresh
0.9 g1.1 g0.1 g10 kcal
Butter, unsalted, grass-fed
0 g0.1 g5.8 g51 kcal
Eggs, free-range or organic
0.4 g6.3 g4.8 g72 kcal
Lettuce (Little Gem), fresh
0.8 g0.3 g0.2 g6 kcal
Avocado, fresh
0.9 g1 g7.4 g80 kcal
Feta cheese
1 g3.6 g5.3 g66 kcal
Tomatoes, cherry, fresh, all varieties
0.5 g0.2 g0.1 g4 kcal
Chives, fresh
0 g0 g0 g0 kcal
Almonds, nuts (flaked)
0.8 g2.8 g6.3 g71 kcal
Olive oil, extra virgin
0 g0 g20.3 g179 kcal
Dijon mustard
0 g0.1 g0.1 g2 kcal
Wine vinegar
0 g0 g0 g1 kcal
Salt, sea salt
0 g0 g0 g0 kcal
Pepper, black, spices
0 g0 g0 g0 kcal
Total per serving
5.3 g25 g53.4 g609 kcal
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Jo Harding
Creator of ModernFoodStories.com

Jo Harding

Food is one of life’s most powerful medicines. I’m a true testament that once you find the right approach for you, you can overcome poor health through the healing power of food.

I believe the secret to radiant health starts and ends with a healthy gut so my recipes are all grain, gluten and refined sugar free. Most are also dairy-free.

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Comments (1)

Thanks for sharing this great recipe. im going to try it out as soon as possible.

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