Baked Eggs and Asparagus

Atkins Baked Eggs and Asparagus
Net Carbs
Prep Time: 5 Minutes
Style: American
Cook Time: 10 Minutes
Phase: Phase 2









calculator How are Net Carbs Calculated?


  • 8 spear small (5" long or less) Asparagus
  • 0.25 cup Heavy Cream
  • 2 large Egg (Whole)
  • 2 Tbsp Almond Meal Flour
  • 1 tbsp Parmesan Cheese (Shredded)
  • 0.125 tsp Garlic
  • 0.125 tsp Black Pepper


  1. Preheat oven to 400°F.  Prepare a small oven safe casserole or 4-inch by 3-inch dish with a little bit of oil.  Set aside.
  2. Boil the asparagus spears for 2 minutes until tender-crisp.  Drain and run under cold water then pat dry.  Arrange in the prepared baking dish.
  3. Pour cream over the asparagus and then crack two eggs on top.
  4. In a small bowl blend together the almond meal, Parmesan cheese, garlic and black pepper.  Sprinkle over the eggs and place in the oven.  Cook for 5-10 minutes depending upon how you like your eggs cooked.  Longer time will result in a firmer yolk.  The cream will puff over the edges of the eggs and the topping should be golden brown and fragrant.

How to Calculate Net Carbs

In order to calculate Net Carbs of any whole food item, it's a simple calculation based on the Nutrition Facts panel:

Total Carbohydrates - (Minus) Dietary Fiber = (Equals) Net Carbs

For low carb products sweetened with sugar alcohols (ie: glycerin, maltitol, etc), refer to the Nutrition Facts panel of the product:

Total Carbohydrates - (Minus) Dietary Fiber - (Minus) Sugar alcohol = Net carbs

This reflects the fact that Dietary Fiber doesn't impact blood sugar levels. Sugar alcohols also have a negligible impact on blood sugar, they too are subtracted from total carbs to yield the Net Carb count.