American · breakfast, lunch
Keto Smoked Salmon Scrambled Eggs with Asparagus
Video by America's Test Kitchen on YouTube · Open on YouTube
- Keto (2.4 g net carbs a serve)
- Pescatarian
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: Fish, Egg. Check labels on stock, sauces and spice mixes.
Eggs, smoked salmon and asparagus cooked in olive oil instead of butter or cream: about 16 g protein and under 3 g net carbs a serve, and rich in selenium and vitamin B12.
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Ingredients 11
Method
Tap a time to watch that step in the video.
- Trim the asparagus: cut about an inch off the ends (peel the woody base of thicker spears), then cut into ½-inch pieces. 0:35
- Beat the eggs with 2 tbsp olive oil, 1 tbsp chives, the salt and pepper using a fork; set aside. The oil replaces milk to keep the eggs tender. 1:40
- Put 1 tsp oil and the garlic in a cold skillet and heat over medium for about a minute, just until the garlic sizzles and smells fragrant. 2:38
- Add the asparagus and 2 tbsp water, cover and steam 3–4 minutes until crisp-tender. Uncover and cook off any liquid, then tip into a bowl and wipe out the pan. 3:00
- Heat 2 tsp oil over medium-high until shimmering. Add the eggs and push them with a spatula for 30–60 seconds until large curds form and the spatula leaves a trail. 4:08
- Turn the heat to low, fold in the asparagus and cook gently until the eggs are just set but still slightly wet. 4:34
- Transfer to a serving platter, drape the smoked salmon strips over the eggs and scatter with the remaining chives. 5:02
Tip. ATK serves it with toast; for a low-carb plate skip the toast or have a slice of seeded low-carb bread. Swap the asparagus for sautéed mushrooms with a little feta.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 4%
- Protein 26%
- Fat 70%
Fits keto: 2.4 g net carbs a serve, with 70% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High68%
38 µg a serve, mostly from eggs (82%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B12 High65%
1.6 µg a serve, mostly from eggs (70%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin K High29%
35 µg a serve, mostly from asparagus (68%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin E High21%
3.1 mg a serve, mostly from eggs (32%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin A High20%
179 µg a serve, mostly from eggs (83%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Folate Source19%
76 µg a serve, mostly from eggs (58%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Iron Source15%
2.6 mg a serve, mostly from eggs (46%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Zinc Source13%
1.5 mg a serve, mostly from eggs (76%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin B6 Source13%
0.2 mg a serve, mostly from eggs (54%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Omega-3 Source13%
0.2 g a serve, mostly from eggs (33%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin D Source11%
2.2 µg a serve, mostly from eggs (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Show the other 4
Potassium6%
280 mg a serve, mostly from eggs (46%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Calcium5%
69 mg a serve, mostly from eggs (72%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Magnesium5%
22 mg a serve, mostly from eggs (46%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin C5%
4.6 mg a serve, mostly from asparagus (69%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by America's Test Kitchen; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.