Adding a little Greek yogurt and hot sauce makes your eggs fun again. Add some ham to balance the flavour and asparagus to boost the vitamins and minerals and add fresh crunch and this might be your new favourite protein-packed nutrient-dense breakfast.
The eggs and ham provide plenty of bioavailable protein along with a complementary profile of vitamins B1, B2 and B5, along with choline, iron, selenium and zinc.
Yogurt adds some luxurious texture while the asparagus boosts folate, vitamins A and K1 and a broad range of minerals.
One serve provides 310 calories, 33 g protein, 16 g fat and 6 g of net carbs
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
- 3 slices (90 g or 3 oz) of ham
- 4 spears of asparagus, steamed
- 2 eggs, poached
- 2 Tbsp of Greek yogurt
- Sprinkle of paprika
- A drizzle of Sriracha sauce
- Place the slices of ham on your plate next to the steamed asparagus, lay the poached eggs on the ham and then top with the greek yogurt, sprinkle over some paprika and a drizzle of Sriracha sauce.
Pro tip: You can poach eggs quickly in a microwave. Place the egg in a teacup with 1 teaspoon of water. Place the saucer on the top of the cup and microwave for 30-40 seconds or until whites are cooked but the yolk is still runny.
This recipe is featured in the following recipe books optimised for nutrient density. Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.
- fat loss
- maximum nutrient density
- low carb & blood sugar
- blood sugar & fat loss
- high protein:energy ratio
If you want to take your nutrition to the next level, we’d love you to check out Nutrient Optimiser to get your free food list and more recipes optimised for your goals. We have designed Nutrient Optimiser to be the quickest and easiest way to optimise your nutrition at the micronutrient level.
You can select from our database of five hundred recipes to plan your meals for the coming week to ensure you will get the nutrients you need to thrive. Then, if you are able to track your current diet for a few days, Nutrient Optimiser will identify the foods and meals that you need to fill your macro and micronutrient gaps.