Recipe description
Published on: July 11, 2026
High Protein
Why this recipe fits you
- Rich in fiber from asparagus and herbs.
- Includes colorful plant foods that support dietary diversity.
- Balanced combination of protein, fiber, and healthy fats.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Ingredients
Asparagus, green
1
cup
Eggs
4
piece
Fresh herbs
2
tablespoons
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Oil, olive
1
tablespoon
Instructions
1
Wash and trim the asparagus, then chop it into bite-sized pieces.
2
In a bowl, whisk the eggs with salt, black pepper, and chopped fresh herbs.
3
Heat olive oil in a non-stick skillet over medium heat.
4
Add the asparagus to the skillet and sauté for about 2-3 minutes until tender.
5
Pour the egg mixture over the asparagus and cook until the edges start to set.
6
Using a spatula, gently lift the edges of the omelet and allow the uncooked eggs to flow underneath.
7
Once the omelet is fully set, fold it in half and serve warm.
Nutrition
210 kcal
Calories
12 g
Protein
6 g
Carbohydrates
2 g
Fiber
2 g
Sugar
11 g
Fat
3 g
Saturated fat
0.8 g
Salt
FAQ
What makes this asparagus omelet healthy?
It combines fiber- and polyphenol-rich asparagus with protein from eggs and fresh herbs, supporting gut health and a balanced diet.
What ingredients are used?
Typical ingredients include eggs, asparagus, fresh herbs (like parsley, chives, dill), olive oil or butter, salt and pepper. Optional cheese.
How do I cook it?
Sauté chopped asparagus in oil until tender, whisk eggs with salt/pepper and herbs, pour over asparagus, cook gently until just set, then fold.
Can I make it ahead?
Best enjoyed freshly, but you can prep asparagus and herbs in advance or store cooked leftovers in the fridge for 1–2 days and reheat gently.
Is it suitable for vegetarians?
Yes, as is, it uses eggs. Vegans can use plant-based egg substitutes or tofu-based alternatives, but texture may differ.
How can I adapt it for vegan or dairy-free?
Use plant-based egg substitute or chickpea flour batter; use olive oil instead of butter; omit cheese.
How does it fit into a balanced diet?
It provides protein, fiber, and plant compounds; serve with whole grains or a side salad to round out the meal.
How should I store leftovers?
Refrigerate in an airtight container for 1–2 days; reheat gently in a pan or microwave.
Are there any allergens to consider?
Egg is a common allergen; check other ingredients and cross-contamination if cooking with others.
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