How much asparagus can you eat on the keto diet?

Asparagus is a keto vegetable because it has a low carbohydrate count. There are 2 grams net carbs in 6 spears of asparagus. It is one keto approved vegetable that you can fill up on!

What's the best way to cook asparagus?

Heat a skillet or sauté pan over medium-high heat. Cut 6 to 8 cleaned and trimmed medium asparagus spears into 2-inch lengths. Add olive oil or butter to pan; when hot, add asparagus, season generously with salt and pepper and cook about 3 to 4 minutes, until bright green, shaking or stirring the pan frequently.

What foods can you eat unlimited amounts of on keto?

Foods you can eat on the keto diet include fish and seafood, meat and poultry, non-starchy vegetables like bell peppers, broccoli, and zucchini, avocados, berries, nuts and seeds, eggs, high-fat dairy products, olive oil and other oils, and high-cocoa chocolate.

Can you eat unlimited vegetables on keto?

You do not have to limit vegetables if you are on the keto diet or are considering it . Plenty of low-carb vegetable options include arugula, asparagus, bell peppers, broccoli, Brussels sprouts, cauliflower, kale, mushrooms, spinach, and tomatoes.

What organs does asparagus help?

Asparagus contains potassium, an important nutrient for keeping your heart, bones, kidneys and nerves functioning and healthy. You may be surprised to learn that this stalky vegetable also consists of a compound called asparaptine, which may help improve blood flow, in turn lowering blood pressure.

What is the healthiest way to eat asparagus?

Try adding shredded, raw asparagus to pasta dishes and salads . Alternatively, enjoy the spears lightly steamed or sautéed in a frittata, or as a stand-alone side dish. Asparagus is a nutritious choice, regardless of whether it's cooked or raw. Try eating a combination of the two for maximum health benefits.

How long does it take to cook asparagus in the oven at 350?

Roast asparagus: Bake at 350°F for 10 minutes or to desired degree of tenderness. Transfer asparagus to a serving dish; sprinkle with almonds.

How many asparagus spears should I eat?

For asparagus, a standard serving size is six medium spears , a 1/2 cup of pieces, or just over three ounces cooked. For only 20 calories, you get a lot of nutrients!

How many net carbs are in 5 spears of asparagus?

Green Giant Asparagus Spears (5 spears) contains 3g total carbs, 2g net carbs , 0g fat, 2g protein, and 20 calories.

What vegetables eliminate ketosis?

Starchy vegetables contain more digestible carbohydrates than fiber and should be limited when you're on the ketogenic diet. These include corn, potatoes, sweet potatoes and beets . Limit high-sugar fruits too, which spike your blood sugar more quickly than berries and have more carbohydrates.

How many servings in 2 lbs of asparagus?

There are approximately 14 to 18 stalks per pound bunch and this is enough to serve a family of 4 or 5 .

Cheesy Asparagus Casserole Keto Recipe (2024)

Jump to Recipe Print Recipe

This Asparagus Casserole Keto Recipeis easy to make and delicious. Made with fresh asparagus, a creamy cheese sauce, and crunchy bacon, everyone will love this keto-friendly comfort food side dish.

Cheesy Baked Asparagus Casserole Keto Recipe

Cheesy baked asparagus casserole is easy to make and delicious. With a delicious creamy alfredo sauce and bacon crumbles, this hearty low carb casserole pairs perfectly with steak, a bunless burger, or grilled pork chops for a few ideas. The keto diet doesn’t have to be boring. There are so many ways you can change meals for variety.

Below you’ll find a step-by-step tutorial with pictures and tips. The complete recipe with the full list of ingredients and instructions is at the bottom of the post in the printable recipe card.

Step 1:Preheat oven to 400 degrees, wash and trim asparagus spears. Then place them in a 9 X 13 baking dish.

Is it important to trim fresh asparagus for this keto casserole?

Yes, the hard pale end of the asparagus lacks the moisture that the rest of the asparagus has, making it dry and wood-like. If you do not trim the asparagus, the whole stalk will become chewy, stringy, and hard to eat, but don’t worry, trimming asparagus is super easy!

How do I trim asparagus?

There are multiple ways to trim fresh asparagus. You can peel the bottom until the tough woody outside is removed, leaving the more tender juicy part of the asparagus. You can pinch the end part and bend until it snaps, or line all of your asparagus up on a cutting board and chop the ends off. Hereare detailed steps if a visual is more helpful.

Step 2:Add cream cheese, heavy cream, chicken broth, butter, garlic powder, and other seasonings to a saucepan. Turn stovetop onto medium heat, and stir until it’s combined.

Tip:If you do not have garlic powder on hand, 1/4 tsp is equivalent to 2 garlic cloves, similarily you can use 1 tsp of minced garlic.

Step 3:Simmer the cream sauce until the heavy whipping cream begins to reduce and thicken. Continue to whisk so that the sauce does not stick to the bottom of the pan.

Step 4:Add parmesan and Monterrey Jack cheese. Stir until the cheeses are melted, and the sauce is completely smooth.

Step Six:Pour the cheese sauce over the asparagus, then top with mozzarella cheese and crushed red pepper. This will add a slight kick to this asparagus casserole. Feel free to leave it out if you are serving little ones or are sensitive to spicy foods.

Is asparagus keto?

Yes! One cup asparagus contains 7 grams of carbs and 3 grams of fiber,making it only 4 grams of net carbs per cup.

If I have thinner asparagus is the bake time affected?

It comes down to preference and how crunchy or tender you like asparagus. However, thinner asparagus is going to cook faster than thicker asparagus, so you may need to reduce the baking time by a couple of minutes.

What do I eat with this?

This keto asparagus casserole pairs great with the following:

Steak
Grilled Chicken Wings
Brisket
Keto Pulled Pork
Bunless Burgers
Mississippi Chicken

Can I use other vegetables instead of asparagus in this recipe?

Yes, you can use whatever type of keto-friendly veggie you’d like! Perhaps try fresh green beans, zucchini, cauliflower, or Brussel sprouts for a nice change of pace.

Can I make this ahead?

This asparagus side is easy to make. You can also make it in advance by following all of the steps in the recipe card except baking it in the oven. When you are ready to bake it, warm it slowly by putting it in the oven while the oven is preheating then following the remaining steps in the recipe card below. Warming it slowly is very important to keep the sauce from separating. It may take a few extra minutes to bake since it has been refrigerated.

More Keto Side Dishes

Keto Air Fryer Roasted Green Bean Recipe
Cheesy Keto Brussels Sprouts and Bacon
Keto Green Bean Casserole Recipe
10 Easy Keto Side Dishes

Pin it to save for later!

Follow Pinterest