Asparagus is a popular spring vegetable that’s low in calories and packed with essential nutrients. One of the easiest and tastiest ways to prepare asparagus is to roast it in the oven with aromatic garlic and shredded cheese.
This easy and quick Keto Asparagus with Cheese and Garlic recipe will delight your palate while keeping you in fat-burning mode.
Why you’ll love this keto-friendly recipe
If you love asparagus, then this Keto Asparagus with Cheese and Garlic recipe is a must-try!
This simple dish can be prepared in 30 minutes, making it ideal for busy schedules. With only five simple ingredients, even those who aren't kitchen savvy can impress by making this delicious meal.
The recipe calls for olive oil and garlic, two nutritious ingredients that provide countless health benefits, including anti-inflammatory properties, antibacterial effects, and heart health support.
This dish pairs wonderfully as a low-carb side dish to many keto main courses and can be customized with various cheeses and spices to suit your taste preferences.
What’s more, this roasted asparagus dish is gluten-free and 100 percent keto-approved, making it suitable for those following a nutritious low-carb diet such as Healthy Keto®.
Health benefits of asparagus
Asparagus is a perennial herb often enjoyed as an appetizer or side dish.
It's packed with nutrients and has been used for centuries for its medicinal properties, including its ability to support detoxification and lower the risk of infections.
Asparagus is also an excellent source of vitamins C, E, and K, along with essential micronutrients such as iron and potassium.
Research published in the Journal of Functional Foods found that asparagus contains phytochemicals, including polyphenols, anthocyanins, and saponins.
These natural compounds have been shown to exhibit potential anti-cancer and anti-tumor properties, as well as antioxidant effects that may help protect cells from oxidative damage.
The study also revealed that asparagus has immunomodulatory, hypoglycemic, antihypertensive, and antiepileptic properties, linked to a lower risk of diabetes, hypertension, and epilepsy.
This green cruciferous vegetable also contains high levels of glutathione, a potent antioxidant that protects cells from free radical damage linked to inflammation and cellular dysfunction.
"Glutathione is necessary for detoxification and plays a crucial role in the body's immune system, ensuring white blood cells function properly to combat infections," explains Dr. Berg.
Incorporating cooked or raw asparagus into your diet can help support healthy digestion, balance blood sugar levels, and improve heart health.
What to serve alongside Keto Asparagus with Cheese and Garlic
Whether enjoyed alongside a main course or as an appetizer, Keto Asparagus with Cheese and Garlic goes well with many dishes.
Here are a few delicious recipes you can try with this nutritious vegetable.
Keto Gnocchi
Are you looking for a hearty, filling dish to serve alongside this low-carb asparagus recipe? Try these Keto Gnocchi made with mozzarella cheese, almond flour, egg, and olive oil.
It's a delectable and low-carb alternative to traditional potato gnocchi, offering classic Italian flavors without the added carbs.
Keto Lasagna
This decadent and cheesy Keto Lasagna recipe uses riced cauliflower instead of traditional noodles, creating a low-carb version that won’t kick you out of ketosis.
Serve with low-carb baked asparagus on the side for a well-rounded and Italian-inspired feast.
Keto Italian Pork Chops
These juicy, flavorful Keto Italian Pork Chops are a perfect main course to pair with low-carb asparagus.
With only five ingredients and 30 minutes of cooking time, it's an easy meal to prepare for even the busiest weeknights.
Keto Parmesan Mozzarella-Crusted Rib Eye Steak
Cook up some mouth-watering Keto Parmesan Mozzarella-Crusted Rib Eye Steak for a date-night-worthy and keto-friendly dinner.
The combination of melted mozzarella cheese and crispy Parmesan crust pairs perfectly with the tender, juicy steak and delectable asparagus.
Keto Shrimp Stir Fry
Stir fry dishes are quick and versatile, making them popular meal options for busy weeknights.
This Keto Shrimp Stir Fry recipe is packed with vegetables, healthy fats, and protein. The shrimp's slightly sweet and savory flavor profile blends perfectly with a garlicky asparagus side dish.
Try this low-carb stir fry as a standalone main course, or add cauliflower rice for a more filling and well-rounded meal.
Keto Irresistible Baked Chicken
This Keto Irresistible Baked Chicken recipe will surely become one of your new family favorites.
With crispy bacon and a cheesy cream cheese topping, it's a comforting and irresistible dish that goes well with cheesy asparagus.
Keto Seared Salmon with Dijon Herb Butter
If you're a seafood lover, this Keto Seared Salmon with Dijon Herb Butter is a must-try.
The buttery notes of dill and lemon harmonize beautifully with the roasted garlic in this low-carb asparagus bake.
Keto Creamy Basil Sausage Casserole
If you're looking for a rich and satisfying dish to complement your asparagus, try this fail-proof Keto Creamy Basil Sausage Casserole.
With creamy basil pesto and Italian ground sausage, this tasty combination will have you coming back for seconds.
Storing and reheating tips
To store Keto Asparagus with Cheese and Garlic, let the dish cool completely before transferring it to an airtight container. Refrigerate for up to three days to maintain freshness.
When reheating, use an oven preheated to 350 degrees F (175 degrees C). Cover the dish with foil to prevent the cheese from burning, and heat for about 10 to 15 minutes until warmed through.
Avoid using the microwave, as it can make the asparagus soggy and the cheese rubbery.
If the cheese has hardened, add a small splash of water or olive oil before reheating to help restore its creamy texture.
Always reheat only the portion you plan to eat to keep leftovers fresher for longer and lower the risk of food-borne illnesses.
Key takeaways
This Keto Asparagus with Cheese and Garlic is a delicious and easy-to-make recipe calling for only five simple ingredients.
Not only can eating asparagus regularly enhance digestion, promote heart health, and regulate blood sugar levels, but it also supports detoxification and helps strengthen immune defenses.
FAQ
1. Can you eat asparagus on the keto diet?
Yes, asparagus is a keto-friendly vegetable that's low in carbs and nutrient-dense, making it an excellent addition to a Healthy Keto® diet.
2. How many net carbs are in Keto Asparagus with Cheese and Garlic?
This recipe contains five grams of total carbohydrates and 2.5 grams of net carbs per serving, making it an excellent choice for those following a low-carb lifestyle.
3. Is asparagus good for weight loss?
Yes, asparagus is a low-calorie, high-fiber vegetable that can help you feel full and satisfied without adding extra calories to your diet.
4. Is asparagus high in vitamins and minerals?
Yes, asparagus contains various essential vitamins and minerals, including vitamins C, E, and K, iron, folate, and antioxidants. It's a nutrient-dense vegetable that can help promote optimal nutrient levels and support overall health and well-being.
5. Can you substitute the cheese in this recipe?
Yes, you can use any type of organic, grass-fed cheese you prefer or omit it altogether if you're avoiding dairy.
Some excellent options include goat cheese, feta cheese, or a dairy-free alternative such as coconut milk cheese.
6. Can you freeze this dish?
While asparagus can be frozen, it's not recommended to freeze dishes containing dairy products.
The texture of the cheese may change after thawing and reheating, so it's best to enjoy this dish fresh or store it in the refrigerator for up to three days.
Source
https://www.sciencedirect.com/science/article/pii/S1756464619306516
