Keto Prosciutto Wrapped Asparagus

By Dr. Eric Berg DC

12/20/2024

Keto Prosciutto Wrapped Asparagus

Total Time: 15 minutes

Serves: 2

Per serving: 419 calories, 27 g protein, 8 g carbohydrates, 30 g fat

Ingredients

½ cup ricotta cheese

¼ cup Parmesan cheese, grated

1 egg, large

½ tsp lemon zest

1 tsp basil, dried

7 asparagus spears, medium

4 oz prosciutto

2 Tbsp olive oil

Directions:

Preheat oven to 400 degrees F / 204 degrees C.
Mix ricotta, Parmesan cheese, egg, lemon zest, and basil until well combined in medium bowl.
Trim asparagus spears in half and lay flat on cutting board. Then, divide into two equal bunches.
Spread spoonful of the cheese mixture onto each slice of prosciutto, then wrap around half of the asparagus spears. Repeat process for the remaining asparagus.
Place wrapped asparagus on baking sheet lined with parchment paper and drizzle with olive oil.
Bake for 10 minutes until prosciutto is crispy and asparagus is tender.
Serve immediately and enjoy.

Recipe tips:

You can incorporate lemon juice instead of lemon zest for a tangier flavor.
Add garlic powder, black pepper, or red pepper flakes for a spicier taste.
For a smoky twist, use grilled asparagus spears and reduce the cooking time slightly.
Olive oil spray can be used instead of olive oil to achieve better coverage.
Try cheddar or mozzarella cheeses instead of grated Parmesan cheese for a different flavor profile.
For the best flavor and texture, it's recommended to avoid canned asparagus, as it may contain added preservatives and lacks the crispness and vibrant taste of fresh asparagus.
If the prosciutto slices are too large, cut them in half lengthwise before wrapping the asparagus spears.
It may be necessary to trim the end of each asparagus spear to remove any tough or woody parts, ensuring a more tender and enjoyable bite.

Transform your next meal with this Keto Prosciutto Wrapped Asparagus recipe that’s as quick as it is delicious.

In just 15 minutes, you’ll create a gourmet-style dish featuring tender asparagus spears encased in savory prosciutto, perfectly complemented by a rich ricotta-Parmesan filling.

Whether treating yourself or serving a special dinner for two, this low-carb recipe delivers big flavors with minimal effort.

Why you’ll love this keto-friendly recipe

Prepare to be amazed by this Keto Prosciutto Wrapped Asparagus recipe, which delivers bold flavors and impressive health benefits with every bite.

Asparagus, the star ingredient in this dish, is a rich source of vitamin K, making it a nutritional powerhouse vegetable that boosts immune functions and promotes wound healing.

“Asparagus offers significant amounts of folic acid and vitamin C,” explains Dr. Berg. “Just ten asparagus stalks deliver nearly 50 percent of the daily folic acid requirement and 25 milligrams of vitamin C.”

Furthermore, research published in Foods highlights that asparagus contains high concentrations of amino acids and mineral salts, which support overall health by promoting muscle function, hydration, and electrolyte balance.

This versatile vegetable is also low in carbohydrates, making it an ideal option for those following a ketogenic diet.

According to the U.S. Department of Agriculture (USDA), one cup of raw asparagus contains over five grams of carbs and three grams of fiber, leaving a net carb count of just two grams.

Another essential ingredient, prosciutto, is crafted from dry-cured pork that has been aged for months or even years. This Italian delicacy, also known as prosciutto di Parma, boasts significant amounts of iron and vitamin B12.

Selecting high-quality ham is essential when choosing the perfect salty prosciutto for your dish. Whenever possible, opt for organic and non-genetically modified (GMO) options to ensure the best flavor and quality.

Ready in just 15 minutes, these delightful asparagus-prosciutto bundles are ideal for anyone with a busy schedule and a love for gourmet meals.

Whether you're seeking a satisfying side dish or a unique appetizer, this recipe is versatile enough to complement any meal. For a complete entrée, pair it with a light salad or roasted vegetables.

What to serve with Keto Prosciutto Wrapped Asparagus

There's no limit to what you can pair with this Keto Prosciutto Wrapped Asparagus dish.

Here are a few ideas of what to serve with Prosciutto Wrapped Asparagus.

Keto Broccoli Cheese Balls

These Keto Broccoli Cheese Balls feature tender broccoli enhanced by almond flour and creamy mozzarella, offering plenty of healthy fats and protein.

Their pleasing texture pairs beautifully with the delicate Prosciutto Wrapped Asparagus, creating a perfect harmony of flavors and textures.

Keto Gnocchi

Made with gooey mozzarella cheese, almond flour, and rich organic butter, these Keto Gnocchi are soft and pillowy yet low-carb.

When paired with Roasted Asparagus Wrapped in Prosciutto, this dish transforms into a comforting, flavorful, and nutritious meal.

Keto Parmesan Mozzarella-Crusted Ribeye Steak

This Keto Parmesan Mozzarella-Crusted Ribeye Steak, crusted with Parmesan and mozzarella, is juicy and packed with protein.

The rich, savory flavors of the ribeye complement the subtle crunch and saltiness of the Prosciutto Wrapped Asparagus Spears, creating an elegant and deeply satisfying meal.

Healthy Ground Beef and Mushroom

Brimming with grass-fed beef, fragrant spices, and earthy mushrooms, this Healthy Ground Beef and Mushroom Recipe offers a hearty, flavorful dish that's both nourishing and satisfying.

Adding spinach and heavy cream rounds out the meal, creating a mouthwatering delight that perfectly accompanies tender asparagus spears wrapped in prosciutto.

Keto Bacon-Wrapped Meatloaf

If you’re looking for a hearty meal, this Keto Bacon-Wrapped Meatloaf is the perfect option to serve alongside Prosciutto Wrapped Asparagus.

The meatloaf is encased in crispy bacon and made with a blend of ground beef, almond flour, and cheddar, creating a savory and satisfying feat that's both low-carb and full of flavor.

Placing asparagus wrapped in ham in the oven

Storing and reheating tips

Making a batch of these Keto Prosciutto Wrapped Asparagus Spears ahead of time means you’ll have a delicious, wholesome meal at your fingertips at all times.

To save time, both the filling and asparagus spears can be prepped in advance. Simply wrap them together when you’re ready to bake.

While you probably will finish this irresistible dish in one sitting, you can store any leftovers in an airtight container in the refrigerator for up to three days.

To reheat, place the Asparagus Wrapped in Prosciutto on a baking sheet and warm in the oven at 375 degrees F (190 degrees C) for five minutes or until heated.

Alternatively, reheat it on the stovetop in a greased pan over medium heat until warm.

You can also freeze this dish by tightly covering each spear bundle in plastic wrap and placing them in a freezer-safe bag or container where they will keep for up to three months.

When ready to enjoy, thaw them in the refrigerator overnight, then reheat and serve with a drizzle of sugar-free balsamic glaze for an extra touch of flavor.

Keep in mind that asparagus is best enjoyed fresh, as it can lose its texture and flavor when reheated multiple times. For the best experience, consume leftovers within 2 to 3 days.

More ways to use asparagus on keto

Asparagus is an incredibly versatile ingredient perfect for those following a Healthy Keto® diet, and there are many exciting ways to incorporate this nutritious vegetable into your meals.

From casseroles to frittatas, here are more unique ways to enjoy asparagus on keto:

Keto-Friendly Cheesy Asparagus Casserole: This cheesy casserole brings together tender asparagus with a blend of cheddar cheese, creating a savory side dish bursting with flavor.
Asparagus and Bacon Frittata: Loaded with protein and healthy fats, this frittata blends crispy bacon, tender asparagus, and rich eggs for a deliciously satisfying meal.
Keto Asparagus with Cheese and Garlic: This dish elevates the natural flavor of asparagus with gooey melted mozzarella and a subtle hint of garlic. Drizzled with olive oil for added richness, it’s a simple yet irresistible side that complements any low-carb meal perfectly.

Raw asparagus

Final thoughts

This Keto Prosciutto Wrapped Asparagus recipe is not only delicious but also packed with health benefits. It’s low in carbohydrates, high in fiber, and rich in essential vitamins and minerals, making it a health-conscious addition to any meal.

Serve this dish alongside other nutritious low-carb meals, such as Keto Broccoli Cheese Balls or Healthy Ground Beef and Mushrooms, for a decadent feast that’s both satisfying and won’t spike blood sugar levels.

FAQ

1. How many carbs are in Keto Prosciutto Wrapped Asparagus?

This Keto Prosciutto-Wrapped Asparagus recipe contains around eight grams of carbs per serving. However, due to the high fiber content of asparagus, the net carb count is closer to 3.5 grams per serving.

2. Is asparagus good for you?

Yes, asparagus is highly nutritious, packed with vitamins C and K, as well as minerals like iron and potassium. It also boasts antioxidants and anti-inflammatory properties, contributing to overall health and wellness.

3. Is asparagus keto-friendly?

Yes, asparagus contains only 2 grams of net carbs per cup and provides many essential vitamins and minerals, making it an excellent choice for a keto diet.

4. What is prosciutto?

Prosciutto is a dry-cured Italian ham made from the hind leg of a hog. It's thinly sliced and can be eaten raw or cooked.

5. Can I have prosciutto on keto?

Yes, prosciutto is a keto-approved meat that's low in carbs and high in protein. However, it's crucial to check the nutrition label as some brands may contain added sugars or preservatives that can increase the carb count.