Are you following a keto diet and wondering if asparagus is keto and will fit into your carb budget? Keep reading to learn everything you need to know about this tasty spring veggie, plus the most delicious, keto-friendly ways to add it to your plate.
We could all use an extra serving of veggies, but not all of them are suitable for a keto diet. You’ll be glad to know that asparagus is a healthy, low-carb option that’s loaded with health benefits.
Is Asparagus Keto?
Due to its super-low carb content, asparagus is one of the most keto-friendly veggie options you can find. Loaded with nutritional benefits and only 2.4g of net carbs, these spears are a healthy addition to your ketogenic lifestyle.
How Many Net Carbs In Asparagus?
According to nutrition information from the USDA, 1 cup of asparagus provides 5.2g total carbs and 2.8g fiber, which works out to 2.4g net carbs.
Thanks to its fiber content, asparagus is quite filling, despite being a low-calorie food. Asparagus provides trace amounts of fat and protein, with 0.2g and 3g, respectively.
| Total Carbs | Fiber | Fat | Protein | Net Carbs | |
| Raw Asparagus (1 cup/134 g) | 5.2 g | 2.8 g | 0.2 g | 3 g | 2.4 g |
How To Cook Asparagus For Keto Diet
Because asparagus has low-fat content, you may want to cook it with high-fat ingredients. Besides increasing deliciousness, fat is also necessary for meeting your keto goals.
- cream cheese, goat cheese, mozzarella, parmesan and other keto-friendly options
- steak, pork, bacon, chicken, turkey and other meaty proteins
- grass-fed butter or high-fat heavy cream
Asparagus Nutrition
How Many Carbs In Asparagus?
Asparagus is a popular choice for people on a keto diet due to its low-carb content. One cup of this tasty veggie provides 5.2g of total carbs, with 2.8g of fiber. This works out to only 2.4g of net carbs per serving.
Asparagus is also a great option for diabetics, given its low glycemic index of 15.
Fats
Asparagus has a negligible fat content, with less than a gram of healthy polyunsaturated fats. If you need more fat to meet your macros, try bacon-wrapped asparagus spears, which are both delicious and keto-friendly.
People tend to serve this veggie with creamy, buttery high-fat sauces, but you can opt for a homemade olive oil vinaigrette if you’re looking for a healthier dressing.
Protein
Asparagus isn’t a great source of protein with only 3 grams per 1-cup serving. This veggie is best enjoyed as a side dish with protein-rich entrees.
Calories
Despite being quite filling, asparagus is very low in calories. A 134g serving provides only 27 calories, with 57% coming from carbs, 36% from protein and 7% from fat.
What Should I Serve With Asparagus For A Keto Diet?
- Grilled asparagus drizzled with fresh lemon juice, then sprinkled with parmesan or grated mozzarella.
- Serve roasted asparagus with proteins like steak, chicken, lamb or seafood.
- Oven-baked asparagus in a buttery, cheesy or creamy sauce.
- Asparagus and eggs are perfect for brunch or breakfast.
Most Popular Keto Asparagus Recipes
Keto Air Fryer Asparagus
Made in the air fryer with only 4 ingredients, this may be the easiest way to make asparagus that’s flavorful and tender. Enjoy this healthy, low-carb side dish with your favorite proteins like grilled chicken, steak or seafood.
- Net Carbs: 2g
- Total Carbs: 4g
- Calories: 40
- Fat: 2g
- Protein: 2g
Keto Asparagus Soup
Full of flavor with a comfortingly creamy consistency, this keto-friendly asparagus soup is perfect for chilly fall or winter nights. Enjoy a small bowl as an appetizer or a big bowl for a satisfying lunch or dinner.
- Net Carbs: 7g
- Total Carbs: 11g
- Calories: 258
- Fat: 23g
- Protein: 6g
Keto Asparagus Casserole
This indulgent casserole is made with fresh asparagus, crispy bacon bits and a rich cheese sauce. Enjoy as a keto-friendly side dish with bunless burgers, steak or grilled chicken.
- Net Carbs: 5g
- Total Carbs: 8g
- Calories: 241
- Fat: 20g
- Protein: 10g
Keto Chicken And Asparagus
In this one-pot recipe, juicy chicken breasts are simmered in a creamy, cheesy sauce and served with tender spears of asparagus. Serve with zoodles or cauliflower rice for an easy low-carb dinner.
- Net Carbs: 4g
- Total Carbs: 6g
- Calories: 435
- Fat: 27g
- Protein: 41g
Keto Bacon Wrapped Asparagus
Everything’s better with bacon! Tender spears of roasted asparagus are wrapped with crispy, flavorful bacon for a guilt-free, keto-approved appetizer or side dish.
- Net Carbs: 6g
- Total Carbs: 8g
- Calories: 159
- Fat: 12g
- Protein: 5g
Keto Asparagus Fries
These keto-friendly asparagus fries are sure to satisfy your crispy cravings without blowing your carb budget. Made in the air fryer or the oven, they’re perfect for a low-carb snack, appetizer or side dish.
- Net Carbs: 3.7g
- Total Carbs: 6.8g
- Calories: 201.9
- Fat: 14.1g
- Protein: 14.3g
Keto Asparagus Stuffed Chicken
Succulent chicken breasts are seasoned to perfection and stuffed with asparagus for an entree that’s delicious to the very last bite. With 31 grams of protein, 16 grams of fat and only 2 grams of net carbs, this recipe is as keto-friendly as they come.
- Net Carbs: 2g
- Total Carbs: 3g
- Calories: 288
- Fat: 16g
- Protein: 31g
Keto Roasted Asparagus
This Keto Roasted Asparagus is delightfully crispy, full of flavor, and only 4 grams of net carbs per serving. Enjoy with steak or oven-roasted salmon for a delicious low-carb meal.
- Net Carbs: 4g
- Total Carbs: 10g
- Calories: 200
- Fat: 16g
- Protein: 8g
Keto Grilled Asparagus
Asparagus is grilled to perfection, drizzled with fresh lemon juice and sprinkled with parmesan in this easy ten-minute recipe. With only 3.5 grams of net carbs, this side dish fits perfectly into your keto diet.!
- Net Carbs: 3.5g
- Total Carbs: 5.9g
- Calories: 125
- Fat: 10.3g
- Protein: 4.3g
Cheesy Garlic Roasted Asparagus
Roasted asparagus is topped with melted mozzarella and seasoned with garlic and freshly cracked black pepper for the ultimate side dish. Simple and satisfying, this recipe is on the table in just 20 minutes.
- Net Carbs: 4g
- Total Carbs: 6g
- Calories: 226
- Fat: 18g
- Protein: 10g
Easy Keto Cheesy Asparagus (Baked)
Packed with protein but easy on the carbs, this cheesy baked asparagus recipe will soon become your new fave. This tasty side dish is the perfect companion for any keto-friendly entree.
- Net Carbs: 4g
- Total Carbs: 6g
- Calories: 174
- Fat: 13g
- Protein: 9g
Keto Asparagus Salad
Garnished with zesty lemon slices and served with a homemade vinaigrette, this asparagus salad is a refreshing change from the norm. Best of all, it’s got only 3.4 grams of net carbs, making it perfect for keto.
- Net Carbs: 3.4g
- Total Carbs: 6g
- Calories: 88
- Fat: 6.5g
- Protein: 2.7g
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Keto Air Fryer Asparagus Recipe
Ingredients
- 1 pound asparagus about 1 bunch
- 2 teaspoons olive oil
- salt to taste
- ground black pepper or to taste
- grated parmesan cheese optional
Instructions
- Wash the asparagus and dry them properly.
- Slice off the bottom white and woody ends.
- Add them into a large mixing bowl and drizzle with olive oil.
- Sprinkle salt and pepper. Mix thoroughly. (Make sure to coat each spear is evenly coated with oil.)
- Place the seasoned asparagus in the air fryer basket and spread them evenly.
- Preheat your air fryer by setting the temperature to 360ºF.
- When the air fryer is ready, take the basket out. Spread the asparagus in the basket evenly.
- Put back the basket, and set the timer for 8 minutes.
- After 4 minutes, take out the basket and gently flip the asparagus.
- Return the basket to the air fryer and check every minute until it’s cooked through.
- Top with more salt, pepper, and optional parmesan cheese. Serve warm.
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