Is Asparagus Keto?

46 percent of people cheat on keto, often without even realizing it.

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And who can blame them? Even after seven years of doing keto, I sometimes still wonder if certain foods are keto-friendly or not.

So if you’re asking, “How many carbs are in asparagus?” Don’t worry, I’ve got you covered. Below, we’ll dive into everything you need to know about eating asparagus on keto, including some delicious recipes.

Is Asparagus Keto?

KetoConnect verdict: We give asparagus a keto-friendly rating of ⭐⭐⭐⭐⭐(out of 5).

With only 2.5 grams of carbs per half-cup serving, asparagus is definitely keto-friendly. You can eat as much as you want without interfering with ketosis.

Asparagus is a favorite of mine because it pairs well with almost any main dish, including red meats, chicken, fish, or bacon.

What Are The Health Benefits Of Eating Asparagus?

Thinking about adding asparagus to your keto diet? Not only is it tasty, but it also offers several health benefits:

• It’s prebiotic: Asparagus doesn’t break down until it reaches the large intestine, where it feeds healthy gut microbes, promoting a robust gut microbiome.
• It’s nutrient-dense: Asparagus is packed with hard-to-find nutrients like vitamin K, vitamin B, folate, and phosphorus.
• It helps reduce insulin resistance: High in chromium, asparagus lowers insulin resistance, making insulin more effective at regulating glucose levels. This makes asparagus a must for diabetics and pre-diabetics.

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Keto-Friendly Asparagus Substitutes

If you’ve been eating asparagus for a while and want to switch things up, consider these delicious low-carb vegetables:

• Broccoli: With a similar texture and taste to asparagus, broccoli is a great alternative, containing three grams of carbs and 31 calories per serving.
• Brussels Sprouts: Roasted brussels sprouts make a fantastic side dish. Like asparagus, they are high in fiber, perfect for those transitioning to keto and dealing with constipation.
• Green Peppers: These mild-flavored peppers, when cut into long strips and steamed, have a similar texture to asparagus. However, avoid red peppers and peas due to their higher carb content.

3 Keto Asparagus Recipes

Want to introduce asparagus into your keto diet but don’t know where to start? Try these three yummy keto recipes. We’ll start with a basic asparagus recipe and move on to more advanced meals:

• Roasted Asparagus
• Bacon-Wrapped Asparagus
• Chicken and Asparagus

Roasted Asparagus

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Roasted asparagus should be a staple in every keto dieter’s meal plan. It only has 27 calories, five grams of total carbs, and three grams of dietary fiber, resulting in a net carb count of two grams. It’s incredibly easy to make and requires just four ingredients:

• Fresh asparagus
• Olive oil
• Salt and pepper
• Grated Parmesan cheese

To prepare, toss your asparagus in an oven-safe tray, sprinkle some olive oil, salt, pepper, and Parmesan cheese on top, and bake until golden brown.

Bacon-Wrapped Asparagus

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Bacon often gets a bad rap, but it’s a must for all keto dieters since it’s packed with healthy fats. If plain asparagus isn’t your thing, try wrapping some bacon around it.

Ingredients:

• Asparagus
• Olive oil
• Salt and pepper
• Grated Parmesan cheese
• Bacon

Fry some bacon in coconut oil, wrap it around your roasted asparagus, and enjoy!

Chicken and Asparagus

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Cooking for your family or having friends over? This one-pan chicken and asparagus recipe is a crowd-pleaser. You can get creative and add more ingredients if you want. For this recipe, you’ll need:

• Three boneless chicken breasts
• Two bunches of asparagus
• Half a cup of butter
• One teaspoon of olive oil
• Two teaspoons of minced garlic
• One teaspoon of Italian seasoning
• One tablespoon of hot sauce
• Half a cup of chicken broth
• One tablespoon of minced parsley
• Salt, pepper, and onion powder for seasoning

First, slice your chicken into bite-sized chunks and season generously with salt, pepper, and onion powder. Boil your asparagus for two to three minutes, then plunge it into ice water to stop the cooking process. Fry your chicken in butter until golden brown, then add garlic. In the same pan, add olive oil, Italian seasoning, broth, butter, hot sauce, and parsley. Stir and let it simmer for a minute or two. Add the asparagus to this garlic butter sauce, transfer to a plate with your chicken, and enjoy!

Final Thoughts On Is Asparagus Keto-Friendly

Asparagus spears only contain 2.5 grams of net carbs per serving, making them a perfect addition to a healthy keto diet. They offer numerous health benefits, including reduced risk of heart disease, a stronger immune system, and easier weight loss.

If you’re not sure how to include asparagus in your diet, try roasted asparagus, bacon-wrapped asparagus, or chicken and asparagus.

And if you want to try something different, opt for green vegetables like broccoli, Brussels sprouts, and green peppers.

For more keto-friendly food guides, check out our “is it keto” guides on blueberries, plantains, watermelon, edamame, carrots, beets, radishes, peanut butter, lentils, grapefruit, imitation crab, and chickpeas.