46 percent of people cheat on the keto diet, and many of them don’t even know they’re cheating.
And who can blame them? I’ve been on keto for over seven years and sometimes I’m not 100 percent sure if something is keto or not.
So if you’re wondering, “How many carbs are in asparagus?” Don’t worry, I’ve got you covered. Below, we’ll take a look at everything you need to know about whether you can eat asparagus on keto, while reviewing some delicious recipes.
Is asparagus keto?
With only 2.5 grams of carbs per 1/2 cup serving, asparagus is keto-friendly. You can eat as much as you want without interfering with ketosis.
Asparagus is my favorite because it works well as a side dish for almost any main meal, including red meat, chicken, fish, or bacon.
What are the health benefits of eating asparagus?
Thinking of introducing asparagus to spice up your keto diet? Not only is it delicious, but you can expect to get benefits like:
- It’s a prebiotic
- They are dense feeders
- It reduces insulin resistance
It’s a prebiotic
What caught my attention about asparagus is that it is a prebiotic. This means that it does not break down until it reaches the large intestine. The microbes out there live on this fiber, so asparagus builds your healthy gut microbiome.
They are dense feeders
When we think of nutrient-dense foods, we think of meats like chicken liver, rib eye steak, and salmon. While these foods are rich in nutrients, asparagus is packed with hard-to-find nutrients such as:
- Vitamin K
- Vitamin B
- Folic acid
- phosphorous
The notable nutrient is vitamin K, which is essential for the human body due to its role in calcium absorption.
It reduces insulin resistance
Asparagus is rich in chromium, which reduces insulin resistance. This means that it makes insulin more sensitive so it can pass through the cells and regulate glucose. This is why asparagus is essential for diabetics and diabetics.
Keto-friendly asparagus alternatives
Have you been eating asparagus for a while and want to replace it with something new? Consider these delicious low-carb vegetables:
- Broccoli
- Brussels sprouts
- green pepper
Broccoli
Broccoli is my favorite substitute because the florets have a similar texture and taste to asparagus. The nutritional information includes three grams of carbohydrates and 31 calories.
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One of my favorite side dishes is roasted Brussels sprouts and buttered asparagus with a touch of balsamic vinegar. If you haven’t tried it before, you are missing out.
So if you’re looking for a good alternative to asparagus, you can’t go wrong with Brussels sprouts. Like asparagus, Brussels sprouts contain ample fiber, which is ideal if you’re transitioning to the keto diet and struggling with constipation.
green pepper
Like green beans, I’m a big fan of green peppers because they have a mild flavor, and when you cut them into long strips and steam them, they have a texture similar to asparagus.
However, red peppers and snap peas are not a good substitute for asparagus on keto due to their high carb content and intense heat.
3 keto asparagus recipes
Want to get asparagus into your ketogenic diet but don’t know where to start? Try these three delicious keto recipes. I’ll start with a basic asparagus recipe that will require little to no effort and move on to more advanced meals:
- roasted asparagus
- Asparagus wrapped in bacon
- Chicken and asparagus
roasted asparagus
Roasted asparagus should be a staple in the keto dieter’s meal plan. It contains only 27 calories, five grams of total carbohydrates, and three grams of dietary fiber, giving it a net carb count of two grams. It is also very easy to make and only requires four ingredients:
- fresh asparagus
- olive oil
- Salt and Pepper
- Grated parmesan cheese
To make this keto meal, place the asparagus on an oven-safe tray, drizzle with some olive oil, salt, pepper, and Parmesan cheese, and bake until golden brown.
Bacon-wrapped asparagus
Bacon often gets a bad rap in the media. However, bacon is a must for all ketogenic dieters because it is full of healthy fats.
So if you don’t feel like bland asparagus, consider wrapping some bacon around it.
It uses the same ingredients as the first recipe; asparagus, olive oil, salt, pepper and grated Parmesan cheese. The only difference is that once you take the asparagus out of the oven, instead of serving it, fry some bacon in coconut oil and wrap it around the asparagus.
Chicken and asparagus
If you’re cooking for your whole family or have friends over, I highly recommend this chicken and asparagus recipe. It’s also similar to a stir-fry and you can be creative and add more ingredients if you like. For this recipe, you will need:
- Three boneless chicken breasts
- A bunch of asparagus
- Half a cup of butter
- A spoonful of olive oil
- Two teaspoons of minced garlic
- A teaspoon of Italian seasoning
- A tablespoon of hot sauce
- Half a cup of chicken broth
- A spoonful of chopped parsley
- Salt, pepper and onion powder for seasoning
First, cut the chicken into bite-sized pieces and season generously with salt, pepper, and onion powder.
Next, wash the asparagus and boil it for two to three minutes. Once it’s soft, put it in ice water to stop cooking immediately. This will help the asparagus cook faster and more evenly.
Put the butter in the pan and fry the chicken until golden brown. Add a teaspoon of minced garlic and after a few seconds, remove it.
In the same skillet, add the olive oil, Italian seasoning, broth, butter, hot sauce, and parsley. Stir it quickly and leave it for a minute or two. The final step is toss the asparagus into the garlic butter sauce, transfer it to the plate with the chicken, and enjoy!
Final thoughts on asparagus are keto-friendly
Asparagus sticks only have 2.5 grams of net carbs per serving, so you can enjoy them on a healthy keto diet. It offers powerful health benefits such as reduced chances of heart disease, a stronger immune system, and an easier time losing weight.
If you don’t know how to get asparagus into your diet in a tasty way, try roasted asparagus, bacon-wrapped asparagus or chicken and asparagus.
And if you want to substitute asparagus for a tasty alternative, choose green vegetables like broccoli, Brussels sprouts, and green bell peppers.
If you’re looking for more foods people have had questions about the ketogenic diet, check out our “Is It Keto” guide on blueberries, bananas, watermelon, edamame, carrots, beets, radishes, peanut butter, lentils, grapefruit, and chickpeas.