Asparagus Benedict (KETO/VEGETARIAN)

Updated: Mar 8

Asparagus has so many healthy benefits including Vitamin K, C, and A plus its a good source of Fiber which we all can use more of on a daily basis. This recipe a simple and tasty way to get your veggies in first thing in the morning or any time of the day.


16 large Asparagus Spears (washed & trimmed)

1/4 cup Bacon Fat or Butter

1 tsp All Purpose Seasoning or Salt and Pepper

2/3 cup Water

4 large Eggs


On medium heat in a large sauce pan sauté the asparagus, bacon fat (or butter) and seasoning together for about 2 minutes. Add the water to the pan and cover the pan with a lid.

Allow the asparagus to simmer on low/medium heat until tender for about 5-10 minutes; the water should be almost evaporated. Turn off the burner and remove the lid from the pan.

Divide the asparagus on 4 plates, top each with an egg and cheese sauce. Serve with a side of low carb toasted bread or bagel.

Sauté Asparagus: Calories 226, Fat 23 g, Carbs 2 g, Protein 1 g, Fiber 1 g, Net Carbs 1 g

(one serving of asparagus)

Makes 4 Servings

Cheese Sauce


2 cups Sharp Cheddar Cheese

8 ounces Cream Cheese

1/2 cup Heavy Whipping Cream

1/8 tsp Nutmeg


In a medium microwavable bowl add all the ingredients and heat for 1 minute, remove and stir together. Place bowl back into the microwave and heat for 30 seconds more, stir and repeat this heat/stirring process until the sauce becomes creamy. You can adjust the heavy whipping cream more or less depending upon how thick or thin you want your sauce.

Cheese Sauce: Calories 215, Fat 19 g, Carbs 2.7 g, 0 Fiber, Protein 7.4 g, Net Carbs 2.7 g

8 Servings of Sauce

Note: Although traditionally you top the asparagus with a poached egg you can make your eggs the way you like them, fried, scrambled or even a sliced boiled egg.