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    Home » Keto

    02/03/2023

    Is Asparagus Keto (Net Carbs, Total Carbs And Best Keto-Friendly Asparagus Recipes)

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    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. 

    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.

    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. 

    Table of Contents Show
    Is Asparagus Keto?
    How Many Net Carbs In Asparagus?
    How To Cook Asparagus For Keto Diet
    Asparagus Nutrition
    How Many Carbs In Asparagus?
    Fats
    Protein
    Calories
    What Should I Serve With Asparagus For A Keto Diet?
    Most Popular Keto Asparagus Recipes
    Keto Air Fryer Asparagus
    Keto Asparagus Soup
    Keto Asparagus Casserole
    Keto Chicken And Asparagus
    Keto Bacon Wrapped Asparagus
    Keto Asparagus Fries
    Keto Asparagus Stuffed Chicken
    Keto Roasted Asparagus
    Keto Grilled Asparagus
    Cheesy Garlic Roasted Asparagus
    Easy Keto Cheesy Asparagus (Baked)
    Keto Asparagus Salad
    Keto Air Fryer Asparagus Recipe

    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 CarbsFiberFatProteinNet Carbs
    Raw Asparagus (1 cup/134 g)5.2 g2.8 g0.2 g3 g2.4 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
    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.

    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

    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

    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

    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

    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 

    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

    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

    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

    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

    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

    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) 

    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 

    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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    This Air Fryer Asparagus has crispy tips and tender stalks. It takes half of the time to cook with only 4 simple ingredients – the best roasted asparagus for a spring side dish! #AirFryerAsparagus #AirFryerVegetables

    Keto Air Fryer Asparagus Recipe

    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.
    Print Pin Rate
    Prep Time: 1 minute minute
    Cook Time: 5 minutes minutes
    Total Time: 6 minutes minutes
    Servings: 4 people as a side dish
    Author: Izzy

    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.
    Author: Izzy
    Tried this recipe?Follow or tag us on Pinterest @izzycooking

    Filed Under: Keto, Roundups Tagged With: Is Asparagus Keto

    About Izzy

    I'm Izzy, a food lover and photographer. Here you’ll find a collection of simple recipes that are perfect for busy people. My blog aims to help you make and enjoy delicious and healthy food at home.

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