If you’re trying to start a keto diet or already own one, you might be looking for some keto asparagus recipes since you’ve read that they are a great choice for those struggling to lose weight.
However, while you may know that the plant itself is great, you’re probably wondering how you can prepare it in a way that’s both tasty and low in carbs.
Today’s article comes into play as we will be covering some of the most delicious asparagus recipes that you should try, especially if you’re on a keto diet. After all, asparagus is one of the best vegetables for keto.
Best Asparagus Recipes for Keto Diets
Without further ado, here are some of the best asparagus recipes for keto diets:
1. Roasted Asparagus Recipe
Roasting vegetables in the oven ad sprinkling a bit of Parmesan cheese on top is pretty standard. Still, it’s also very effective, especially with a vegetable with high water content like asparagus.
Just take a look at our very own recipe for easy oven-roasted asparagus and see for yourself.
Ingredients:
- Fresh asparagus
- Salt
- Pepper
- Olive oil
- Your favorite seasoning
- Grated Parmesan cheese (optional)
As long as you make sure that the asparagus doesn’t dry too much while in the oven, you’ll end up with the perfect dish, which is very healthy.
It’s simple, delicious, and pretty much impossible to get wrong; it can even be paired with some nice keto cheesy sauce that you can use as a dip.
You can use a similar recipe to roast other great keto-friendly recipes, including Brussel sprouts or cauliflower.
2. Baked Asparagus Recipe
This next recipe on All Recipes is similar to the one before, but it’s baked instead of roasted, and it uses a few different seasonings.
Ingredients:
- Asparagus spears
- Grated Parmesan cheese
- Ground black pepper
- Minced garlic
- Lemon juice
- Olive oil
- Sea salt
Once again, the asparagus shouldn’t be overcooked, as that will make it mushy instead of crisp, so keep an eye on it while it’s in the oven.
As for the butter, feel free to add it or not, depending on your own keto diet goals since it does add some extra calories.
3. Grilled Asparagus Recipe
If you’re not planning on baking something, the second healthiest method of food preparation is arguably grilling, and asparagus goes extremely well on a grill.
Just look at this recipe that we found at All Recipes, which is pretty straightforward.
Ingredients:
- Asparagus spears
- Extra-virgin olive oil
- Ground black pepper
- Sea salt
Once again, simply drizzle the asparagus in olive oil, add some seasonings, and put it on the grill until it’s slightly charred but not burnt. You can also wrap it in foil before grilling to make sure that it doesn’t dry out too much.
If you have some extra space on your grill, you can also use it to make a batch of keto BBQ grille mushrooms since they go great with asparagus.
4. Bacon-Wrapped Asparagus Recipe
If this is your first time attempting to make a keto dish, then you’re probably wondering how bacon fits into the equation.
After all, bacon is generally considered unhealthy because it’s high in saturated fat and sodium, but it can be a part of a healthy diet if consumed in moderation.
However, don’t forget that bacon is made up of protein and fat, the two main nutrients you need to focus on when following a keto diet. That being said, this recipe from Lemons for Lulu is easy to make.
Ingredients:
- Asparagus
- Olive oil
- Pepper
- Bacon
- Salt
You’ll also be pairing this dish with a special sauce for which you’ll need olive oil, balsamic vinegar, and honey, and trust us when we say that this combination will make your taste buds very happy.
In terms of keto-friendliness, this dish is perfect since it contains a lot of healthy fat and protein and very few carbs.
5. Salmon and Asparagus Recipe
If you’re not much of a bacon fan, another great alternative would be to use salmon instead, especially since everyone regards it as being filled with good fats.
That’s precisely why yet another recipe from Lemons for Lulu caught our attention, although we do recommend tweaking it up a bit to make it more keto-friendly.
While the original recipe requires that you use puff pastry, we recommend that you pair it with keto biscuits made with almond flour instead.
Ingredients:
- Eggs
- Creme fraiche
- Minced garlic
- Dijon mustard
- Asparagus
- Smoked salmon
- Freshly-chopped dill
The dish is healthy and refreshing, and it can make for a great appetizer or snack that you can serve to your guests. Whichever the case, you’ll love it.
6. Asparagus Soup Recipe
If you prefer soups over baked or roasted meals, you’re lucky since asparagus is versatile and can be included in different dishes.
This particular soup recipe from Once Upon a Chef is perfect for the spring but can also be made year-round since asparagus is readily available in most supermarkets.
Ingredients:
- Asparagus
- Low-sodium chicken broth
- Grated Parmesan cheese
- Chopped yellow onions
- Unsalted butter
- Garlic cloves
- Black pepper
- Lemon juice
- Salt
- Your preferred herb mix
Despite being creamy by default from the blended asparagus and the melted Parmesan, you can add some extra cream since high-fat cream is a welcome addition to any keto meal.
The asparagus gives it a slight bitterness, while the Parmesan and lemon add just the right sweetness and acidity.
All in all, it’s a well-rounded dish that’s perfect for a keto diet.
Check out more keto soup recipes.
7. Best Asparagus Recipe
If you like unique twists brought to classic recipes, you should check out this recipe from Monica Galetti on Delicious Magazine.
It’s a bit more complicated to make than the previous two recipes, but it’s worth considering how good it tastes.
Ingredients:
- Asparagus
- Eggs
- Olive oil
- Chilli flakes
- Toasted brioche
- Iced salted water
- White wine vinegar
This dish is perfect for brunch, and your guests will be very impressed with your cooking skills. Plus, they’ll love the combination of flavors.
Sure enough, a toasted brioche may ruin the keto nature of this dish, but you can try making your keto bagel as an alternative. It tastes just as good (maybe even better), and it’s as low-carb as possible.
8. Chicken and Asparagus Recipes
Chicken is one of the lightest meats out there, and it’s perfect for those looking to lose weight.
It’s also a very versatile meat that can be cooked in various ways. That being said, one of the best ways to cook chicken is by pairing it with asparagus.
This recipe from Eatwell101 is very simple to make, and it doesn’t require any special ingredients.
All you need is:
- Boneless, skinless chicken breasts
- Asparagus
- Butter
- Olive oil
- Hot sauce
- Lemon juice
- Minced garlic
- Slices of lemon
- Minced parsley
- Italian seasoning
- Red chili pepper flakes
- Low-sodium chicken broth
Admittedly, the main star of this dish is the chicken breast, but the asparagus is the one that ties everything together.
It gives the dish a slight bitterness and sweetness, while the lemon juice and chili flakes provide just the right acidity and spice.
9. Recipe for Asparagus in the Oven
When you hear of tarts, you probably think of something sweet, but this recipe from Delia Online is savory, and it makes for great party food, although we did give it a keto twist of our own.
Ingredients:
- Asparagus
- Grated cheddar cheese
- Grated Parmesan
- Eggs
- Single cream
- Salt
- Ground black pepper
As for the keto twist, the original recipe requires puff pastry, but we recommend that you swap it out with this keto pie crust instead for even fewer carbs.
This dish is perfect if you’re looking to impress your guests with something different. It’s also very easy to make, and it doesn’t require any special skills. It can be made ahead of time, which is always a plus.
10. Recipe for Asparagus Salad
Since asparagus is a type of greenery, it was only a matter of time until we showcased how it can be used to make a salad together with other greeneries.
Well, here’s a recipe from Cooking Classy that does just that.
Ingredients (salad):
- Asparagus
- Feta cheese
- Grape tomatoes
- Chopped toasted walnuts
Ingredients (vinaigrette):
- Garlic
- Honey
- Olive oil
- Dijon mustard
- Salt and pepper
- Balsamic vinegar
This is a very simple and straightforward salad that can be made. Plus, it’s perfect if you’re looking for a healthy and light meal.
It’s lightweight enough to be ideal for diets, and the feta cheese, walnuts, and olive oil have enough fats to make it a very filling keto meal.
11. Air Fryer Asparagus Recipe
Whoever invented the air fryer deserves a medal because it has made keto cooking more accessible to the masses. If you don’t have an air fryer, we highly recommend getting one because it will make your life so much easier.
Anyways, back to the recipe. This asparagus dish from Momsdish is very simple and only requires a few ingredients that you probably already have in your kitchen.
All you need is:
- Asparagus
- Bacon
- Pepper
- Lemon juice
- Seasoning salt
- Smoked Paprika
This dish takes less than 10 minutes to make, and it’s the perfect side to any meal. Plus, it’s a great way to get your daily dose of greens without eating a ton of oil as you would have if you fried it in a pan.
12. Sauteed Asparagus Recipes
If you’re a fan of sauteeing your veggies but also like to give them plenty of flavors, then this recipe from Rasa Malaysia is for you. It’s a very simple dish that only requires a few ingredients, and it can be made in less than 10 minutes.
Ingredients:
- Asparagus
- Butter
- Garlic
- Salt
- Pepper
As you can probably imagine, all you have to do is saute the garlic in butter and then add the asparagus. Once it’s cooked to your liking, season it with salt and pepper, and you’re done.
Sure enough, you can season the asparagus with whatever you like, but we find that these flavors go well together.
The best part about this recipe is that it’s very versatile. You can serve it as a side dish or even use it topping for your salad.
Either way, we’re sure you’ll love it.
13. Easy Asparagus Recipes
A great day starts with a healthy breakfast, and this recipe from Naturally Ella is the perfect way to do just that. It’s packed with nutrients, and it’s very filling, which is perfect if you’re trying to stick to a keto diet.
Plus, it only takes a few minutes to make, so you can easily whip it up before heading out.
Ingredients:
- Asparagus
- Salt
- Eggs
- Chili flakes
- Heavy cream
- Black pepper
- Dijon mustard
- Minced fresh parsley
- Minced fresh tarragon
The asparagus and the heavy cream give this dish a rich and creamy texture, while the eggs provide a perfect balance of protein and fat.
As for the taste, the Dijon mustard and the fresh herbs give it a very distinct flavor that you’re sure to love, especially if you have a soft spot for cuisine that has a French vibe.
14. Asparagus Quiche Recipe
Many people regard quiche as a very unhealthy dish, but that’s only because they’ve never had a keto-friendly quiche.
This recipe from the NYT Cooking is the perfect example of a healthy and flavorful quiche that’s also low in carbs, and we adapted it to make it even more keto-friendly.
It’s packed with protein and healthy fats, and it’s very filling, so you won’t need any snacks after eating it.
Ingredients:
- Asparagus
- Milk
- Eggs
- Olive oil
- Scallions
- Keto pie crust
- Fresh tarragon
- Minced parsley
- Grated Gruyère
- Salt and pepper
- Grated Parmesan
- Freshly ground pepper
While quiche is generally seen as a side dish or a dessert, this recipe is hearty enough to be a meal on its own. So feel free to enjoy it for breakfast, lunch, or dinner.
15. Asparagus Pasta Recipe
Generally speaking, pasta is the last thing you should be eating when you’re on a keto diet. Still, this recipe from The Healthy Foodie is an exception since you’re not eating any pasta but rather avocado that’s been grated to look like pasta.
The avocado is a great source of healthy fats, and it also has chicken and asparagus, which are both very low in carbs.
It only takes a few minutes to make, so it’s the perfect meal for busy weeknights.
Ingredients:
- Asparagus
- Boneless, skinless chicken breast
- Himalayan salt
- Fresh parsley
- Black pepper
- Zucchinis
- Endives
- Walnuts
We have to admit that it’s amazing how one can substitute pasta with avocado and still end up with a dish that’s just as delicious, if not more.
We went ahead and wrote an entire article featuring similar keto pasta alternatives, so if you’re not much of an avocado fan, then be sure to check it out.
16. Steamed Asparagus Recipe
Another healthy way to prepare vegetables is to steam them, especially if you like to enjoy them as moist as possible, as with asparagus. This recipe from Delish is easy to follow.
Ingredients:
- Asparagus
- Butter
- Kosher salt
- Lemon wedges
- Freshly ground black pepper
It’s a very easy dish to replicate, and it’s not calorically dense at all either, so even if you’re not on a keto diet per se, it’s still an amazing dish.
For extra flavor and a more filling meal, you could add some protein, like a slice of keto-friendly bacon-wrapped meatloaf.
17. Asparagus Risotto Recipe
Vegetables and rice are an amazing combination, but just like with the pasta we mentioned earlier, rice itself isn’t exactly keto-friendly.
We’re using cauliflower rice in this recipe from BBC Good Food, which is a fantastic alternative that’s also low in carbs.
The asparagus gives the dish a unique flavor that you won’t find in any other keto risotto recipe.
Ingredients:
- Asparagus
- Butter
- Onions
- Olive oil
- Vegetable stock
- Grated Parmesan
- White wine or vermouth
- Homemade cauliflower rice
This is one of those recipes where it’s hard to believe that it’s keto-friendly, but it is, especially since cauliflower has no carbohydrates.
Like with some of our other dishes, the risotto can be eaten as is, or it can be used as a side dish alongside a protein source. Since it’s rice, we recommend pairing it with shrimp.
18. Asparagus Casserole Recipe
Cheesy casseroles are always a favorite at family dinners, but they’re usually loaded with carbs. Not this one, though.
This asparagus casserole is a keto adaptation of an original recipe from Natasha’s Kitchen; and it’s low in carbs, but it’s also very easy to make, and it only requires a few simple ingredients.
Ingredients:
- Asparagus
- Milk
- Garlic salt
- Black pepper
- Heavy cream
- Unsalted butter
- All-purpose flour
- Panko bread crumbs
- Grated Parmesan cheese
To make this casserole keto-friendly, we recommend swapping out the all-purpose flour for almond flour, and instead of using Panko bread crumbs, you instead use crumbs from keto bread that you made yourself.
This casserole is hearty and filling, and it makes for a great side dish or a main course. It’s also perfect for meal prep since it can be made ahead of time and reheated throughout the week.
19. Asparagus White Recipe
There are several types of asparagus out there, but suffice it to say that white asparagus is considered the superior choice as far as quality and taste are concerned.
A superior ingredient deserves to be included in a superior dish, which is why we’re featuring this recipe from BBC Good Food.
This dish is very elegant and sophisticated, yet it’s still very easy to make.
It’s the perfect choice for a date night or a dinner party, and it only requires a few simple ingredients:
- White asparagus spears
- Sliced Serrano ham
- Walnut or hazelnut oil
- Snipped chives
- Dijon mustard
- Lemon juice
- Clear honey
The white asparagus and the Serrano ham are the two main ingredients, while the rest will be used to make a sweet and sour dressing that will bring all the flavors together.
It’s an excellent appetizer that can be served hot or cold, and we recommend trying this recipe out if you’re thinking of hosting a fancy dinner party.
20. Recipes with Asparagus and Shrimp
Both asparagus and shrimp are very healthy and nutritious, not to mention low on calories, so it’s no surprise that they go so well together.
This recipe from Tasty is a great example of how to make a delicious and healthy meal with these two ingredients.
Ingredients:
- Asparagus
- Salt
- Garlic
- Ginger
- Olive oil
- Red pepper
- Raw shrimp
- Lemon juice
- Low-sodium soy sauce
Simply throw everything in a pan together, stir fry them for a couple of minutes, and add seasoning and sauces to the taste.
One thing to remember about this dish is that since both shrimp and asparagus are mostly water, they will shrink down while you cook them. So, we recommend that you cook up something that looks as if it can serve 2 people (trust is, it won’t).
FAQ
Discover more helpful information about keto asparagus recipes:
Is asparagus keto-friendly?
One of the reasons why asparagus is considered a great keto-friendly vegetable is because it’s naturally low in carbohydrates.
Besides, since asparagus is made up of 93% water and dietary fiber, it can make you fill full for longer without being calorically dense.
How much asparagus can you eat on keto?
Because of the low carb content, there’s no limit to how much asparagus you can have on your plate per meal.
Of course, we still recommend that you eat in moderation and not go overboard, but asparagus is a great vegetable to add volume to your meals without jeopardizing your ketosis.
Is pickled asparagus keto?
The typical pickled asparagus recipes require that you submerge the asparagus spears in a mixture of water, salt, white vinegar, sugar, mustard seeds, onions, chili peppers, and dill.
Aside from the sugar (which we recommend you add as little as possible), all other ingredients are considered keto-friendly. Thus, pickled asparagus is just as keto-friendly as fresh asparagus.
How many carbs are in asparagus?
A 100-gram serving of asparagus has around 4 grams of carbohydrates, 1.9 grams of dietary fiber, while the other 2.1 grams are simple sugars.
Why do you soak asparagus?
One of the reasons many choose to soak their asparagus spears before cooking is to remove any possible dirt, grit, or sandiness that might be clinging to them.
However, you mustn’t soak the asparagus for too long; otherwise, it will become waterlogged and lose flavor.
Closing Thoughts
As you can see, there are plenty of great keto asparagus recipes out there, and we hope that our roundup has inspired you to get creative in the kitchen.
So don’t be afraid to experiment a bit and develop your variations of these dishes. And if you need some help getting started, be sure to check out our list of the best asparagus recipes for keto diets. Happy cooking!
