I’m a Certified Nutrition Coach, gluten-free recipe creator, and home detoxification expert with a focus on gut health. I show burned-out women with digestive issues how to take a proactive, holistic approach to healing by sharing nutrient-dense recipes, and sustainable lifestyle tips that are easy to implement in everyday life.
Are you ready to elevate your breakfast game with truly delightful flavors? These crab meat and asparagus scrambled eggs paired with a simple breakfast salad will rock your world. This recipe is anything but ordinary, featuring lump crab meat, sautéed asparagus, sun-dried tomatoes, and a variety of flavor-enhancing garnishes to start your day off right.
Inspired by the popular crab-asparagus omelet from Snooze A.M Eatery, my version is dairy-optional for those with lactose intolerance or active gut inflammation.
These crab meat scrambled eggs are also naturally gluten-free, so you can enjoy a delicious, high-protein breakfast that won’t damage your gut.
This recipe isn’t just about great taste; it’s got a host of benefits to nourish and energize your body.
Is Crab Meat Healthy?
Rich in vitamins and minerals such as vitamin B12, iron, zinc, and selenium, crab meat is a lean source of protein with a slightly sweet flavor.
Like most seafood, crab meat is also a great source of essential Omega-3 fatty acids, making it a healthy choice to enjoy with scrambled eggs.
Compared to larger fish such as tuna and swordfish, crab meat contains lower levels of mercury, but it’s still something to be enjoyed in moderation.
Canned lump crab meat makes this recipe easy. I use Crown Prince Natural Fancy White-Lump Crab Meat. It’s available at most grocery stores. This brand doesn’t contain any nasty preservatives, which I like.
Fiber for Gut Health
Asparagus contains both insoluble and soluble fiber, which helps ease digestion and elimination and feeds the beneficial bacteria in your gut.
It’s also a wonderful source of vitamins and minerals including vitamin K, copper, folate and iron. While it’s best when eaten fresh in season, asparagus is typically available all year.
In a large skillet over medium-low heat, warm the olive oil. Once hot, add asparagus and 1 pinch of salt. Sauté for 3 minutes.
Add crab meat and sun-dried tomatoes, stir gently being careful not to break up the lump crab meat, and cook 1-2 minutes.
In a small bowl, whisk the eggs, milk of choice, and 1 pinch of salt. Evenly pour the egg mixture over the crab meat and veggies. Cook, gently folding the mixture a few times until you’ve reached the desired level of doneness, about 3 minutes.
While the eggs cook, toss salad greens with shallot and mustard vinaigrette until evenly coated.
Plate the eggs with the salad and add fresh cracked black pepper to taste. Garnish with any combination of hemp seeds, pumpkin seeds, capers, and freshly shredded Parmigiano-Reggiano cheese if desired.
The briny tang of capers adds another dimension of flavor but leave them off if you’re not a fan.
Tips & Substitutions
In this recipe, any variety of milk will work. I find unsweetened, concentrated almond milk or cashew milk (such as Elmhurst) complements the natural sweetness of the crab meat.
Plain organic soy milk is another dairy- and nut-free alternative for those with allergies who can tolerate soy.
Canned crab meat isn’t exactly inexpensive. To increase the yield to serve more people without doubling the cost of the crab, you can double the other ingredients, but not the crab. You’ll have less crab meat per serving, but if it’s distributed evenly, it’ll still be just as delicious.
A simple breakfast salad and gluten-free toast pair perfectly with the other flavors in this dish.
Sauté the Asparagus: In a large skillet over medium-low heat, warm the olive oil. Once hot, add asparagus and 1 pinch of salt. Sauté 3 minutes.
Warm the Crab Meat: Add crab meat and sun-dried tomatoes and stir, being careful not to break up the crab meat. Cook 1-2 minutes.
Scramble the Eggs: In a small bowl, whisk eggs, milk of choice, and 1 pinch of salt. Evenly pour egg mixture over the crab meat and veggies. Cook, gently folding the mixture a few times until you’ve reached the desired level of doneness, about 3 minutes.
Prepare the Salad: While the eggs cook, toss salad greens with shallot and mustard vinaigrette until evenly coated.
Garnish and Serve: Plate the eggs with the salad and add fresh cracked black pepper to taste. Garnish with any combination of hemp seeds, pumpkin seeds, capers, and freshly shredded Parmigiano-Reggiano cheese if desired.
Notes
Unsweetened, concentrated almond milk or cashew milk (such as Elmhurst) complements the natural sweetness of the crab meat. Plain organic soy milk is another dairy-free, nut-free alternative for those with intolerances or allergies who can tolerate soy. Use what works best for you.
To stretch your budget, increase the yield without using more crab meat. Scale up the other ingredients, but not the crab. There will be less crab meat per serving, but it’ll still be just as delicious.
Conclusion
There you have it––crab meat and asparagus scrambled eggs, a simple yet sophisticated breakfast dish that’s perfect for special occasions. With succulent flavors and satisfying texture, impress your family and friends at your next brunch gathering.
Quicker than making individual omelets, this easy breakfast scramble saves time in the kitchen so you can spend your morning connecting with your favorite people.
Give it a try and see just how exciting breakfast can be.
And don’t forget to share your experience in the comments below—I’d love to hear how it turns out for you!
