Are you hosting a dinner party? This Cheesy Asparagus Casserole is an elegant yet easy-to-prep side dish that'll impress your guests with its rich flavors and beautiful presentation.
Not only is this recipe ready in just 20 minutes, but it's also a delicious way to incorporate more vegetables into your keto meal plan.
Why you’ll love this keto-friendly recipe
From the very first bite, this Cheesy Asparagus Casserole will captivate you with an irresistible blend of savory and earthy flavors.
The tender, roasted asparagus provides a satisfying crunch, while the blend of cheddar cheeses creates a velvety topping that’s simply heavenly.
Beyond its taste, this Creamy Asparagus Casserole is loaded with nutritional value.
Asparagus is the main star of this dish, providing essential nutrients, including vitamins C and K, as well as folate and dietary fiber.
"Folate is vital for cell growth and development, while fiber helps promote blood sugar balance and healthy digestion," explains Dr. Berg.
In addition, the use of olive oil infuses this dish with a delightful nutty flavor while offering several impressive health benefits.
A study published in Antioxidants found that extra virgin olive oil (EVOO) has potent anti-inflammatory effects, which help prevent and slow the progression of chronic diseases, including heart disease, type 2 diabetes, and cancer.
Fresh garlic is another key ingredient, delivering a bold burst of flavor while also supporting the immune system and helping to lower blood pressure.
And let's not forget about the protein-packed shredded cheddar cheese, which delivers essential nutrients such as vitamin A, phosphorus, and calcium.
Whether you’re meal planning or looking for a delicious appetizer, this easy Asparagus Casserole recipe will surely be a hit.
Benefits of including asparagus in your keto diet
Asparagus is a nutrient-rich vegetable known for its distinct earthy flavor. It originates from the Mediterranean region and has been enjoyed since ancient times for its delicate taste and various health benefits.
Research published in Foods found asparagus to be a natural diuretic, aiding in the removal of excess fluids and promoting regular bowel movements.
Asparagus is also abundant in antioxidants, such as glutathione, which helps shield the body from oxidative stress and cellular damage, and plays a role in reducing chronic inflammation.
Furthermore, asparagus is low in carbs and has a high fiber content, making it an excellent option for those following a ketogenic diet.
According to the U.S. Department of Agriculture (USDA), one cup of raw asparagus contains 5.2 grams of total carbs and 2.8 grams of fiber.
Because of this high fiber content, one cup of asparagus contains only 2.4 grams of net carbs, which means it has minimal impact on your blood glucose or insulin levels.
In addition to its nutritional benefits, asparagus is remarkably versatile. It can be enjoyed roasted, grilled, or sautéed, and it also adds a delightful crunch to soups, stews, and stir-fries.
What to serve with Cheesy Asparagus Casserole
This Cheesy Asparagus Casserole goes well with various entrés and protein sources, including steak, chicken, fish, and even tofu.
Here are a few suggestions of what to serve with this delectable casserole dish.
Keto Chicken Noodle Soup
For a cozy and heartwarming meal, pair this low-carb Asparagus Casserole with Keto Chicken Noodle Soup.
This chicken soup is the ultimate comfort food, packed with hearty vegetables, succulent chicken, and nourishing broth.
Keto Parmesan Mozzarella-Crusted Rib Eye Steak
This juicy Keto Parmesan Mozzarella-Crusted Rib Eye Steak is perfect for a special occasion or a weekend dinner.
The Parmesan and mozzarella crust creates a deliciously crispy exterior, while the rib eye remains tender and moist. Serve with creamy Asparagus Casserole for an unforgettable dining experience.
Keto Irresistible Baked Chicken
If you're not a fan of red meat, this Keto Irresistible Baked Chicken is a mouthwatering alternative.
Serve it with this simple Asparagus Casserole to create a well-rounded, delicious meal that's both keto-friendly and satisfying.
Keto Parmesan Green Bean
Are you looking for a green bean casserole that won’t raise insulin levels? Look no further than this Keto Parmesan Green Bean recipe.
This keto-friendly recipe substitutes traditional ingredients such as fried onions and canned mushroom soup with Parmesan cheese and minced garlic. The result is a nutritious green bean dish that pairs perfectly with the velvety Asparagus Casserole.
Easy Keto Spaghetti
Pasta lovers will love this Easy Keto Spaghetti recipe made with shirataki noodles and grass-fed ground beef.
The hearty meat sauce complements the flavor profile of the creamy Asparagus Casserole, creating a delectable meal that satisfies cravings without breaking ketosis.
For a different twist, use homemade Alfredo sauce to add a silky texture and enhance the natural umami flavors of shirataki noodles.
Keto Salmon with Lemon Garlic Butter Sauce
Seafood lovers will love this decadent Keto Salmon with Lemon Garlic Butter Sauce dish.
The delicate taste of the salmon and zesty lemon garlic butter sauce elevate the flavors of the Asparagus Casserole without overpowering it.
To create a wholesome and complete meal option, serve with a side salad or low-carb roasted vegetables of your choice.
Keto Everything Lamb Chops
Make your low-carb meal plan more exciting with these Keto Everything Lamb Chops.
With a perfectly seasoned crust and tender meat, these lamb chops add a rich and savory component to this Cheesy Asparagus Casserole.
Vegan Tofu Peanut Butter "Sandwiches"
If you want to keep it simple and light, enjoy this Vegan Tofu Peanut Butter "Sandwich." It's an ideal choice for a starter or a nutritious lunch.
Pan-fried tofu is coated with peanut butter and placed on succulent Portobello mushroom caps. The peanut butter and tofu contribute a silky texture, while the Portobello mushrooms add a hearty flavor.
Serve alongside a serving of Cheesy Asparagus Casserole for a vegetarian feast even the pickiest of eaters will enjoy.
Storing and reheating tips
Once you taste this scrumptious Cheesy Asparagus Casserole, you’ll find it hard to resist returning for seconds.
However, if you have any leftovers, place them in an airtight container and refrigerate within two hours of cooking to minimize the risk of foodborne illness. The casserole will last for three to four days in the refrigerator.
You can freeze this dish for up to two months, though the texture might change slightly after reheating. To reheat, preheat your oven to 375 degrees F (190 degrees C), cover the casserole with foil, and heat until warmed through.
Avoid using the microwave, as it can cause the asparagus to become rubbery.
More keto asparagus recipes
If you love asparagus, here are more keto-friendly recipes that make it easy to include this nutrient-packed vegetable in your meals:
Final thoughts
This Keto Cheesy Asparagus Casserole recipe is loaded with nutrient-dense ingredients, including asparagus, eggs, and cheddar cheese, that won't disappoint your taste buds or disrupt ketosis.
Not only is asparagus a delicious vegetable, but it also helps promote digestive health and protects against oxidative stress, which can lower the risk of chronic inflammation and heart disease.
FAQ
1. How many carbs are in Cheesy Asparagus Casserole?
This Cheesy Asparagus Casserole contains 4.5 grams of carbs per serving, making it suitable for those following a Healthy Keto® diet.
2. Is asparagus good for you?
Yes, asparagus provides numerous health benefits, including supporting digestive health, reducing inflammation, and offering a rich supply of antioxidants.
3. Can you eat asparagus on a low-carb diet?
Asparagus is an excellent choice for those following a low-carb diet, as it’s a low-carb vegetable that contains only 2.4 grams of net carbs per cup.
Sources
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8300824/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10814860/
https://fdc.nal.usda.gov/fdc-app.html#/food-details/168389/nutrients
