Can I eat asparagus on a keto diet?

Asparagus is a keto vegetable because it has a low carbohydrate count. There are 2 grams net carbs in 6 spears of asparagus. It is one keto approved vegetable that you can fill up on!

How many carbs are in roasted asparagus spears?

Each serving contains about 53 calories, 3 g protein, 4 g fat, 0 mg cholesterol, 5 g carbohydrates, 2 g fiber, and 2 mg sodium.

Which vegetable is not allowed in keto?

Starchy vegetables contain more digestible carbohydrates than fiber and should be limited when you're on the ketogenic diet. These include corn, potatoes, sweet potatoes and beets. Limit high-sugar fruits too, which spike your blood sugar more quickly than berries and have more carbohydrates.

Is cheese keto-friendly?

All types of cheese are allowed on the keto diet , as cheese is relatively low in carbohydrate, which complies with the key principle of the keto diet. The Ketogenic diet or “keto” diet is a low carbohydrate and high fat eating plan.

What vegetables have no carbs?

A. Green leafy vegetables such as spinach, celery, iceberg lettuce, cucumber, and tomatoes contain very few or almost no carbohydrates. The carbohydrate count ranges from 2.97 to 3.89 grams. One cup of raw kale contains 0.9 g of carbohydrates (0% DV), making it a low-carb option.

How many net carbs are in 1 cup of cooked asparagus?

Asparagus, cooked, boiled, drained, 1 cup Protein (g) 2.16 Carbohydrate, by difference (g) 3.7 Energy (kcal) 19.8 Sugars, total (g) 1.17 Fiber, total dietary (g) 1.8 34 more rows

Is asparagus a carb or protein?

Asparagus is a delicious spring vegetable. One cup (180 g) of cooked asparagus contains 7 g of carbs , 4 g of which are fiber. It's also a good source of vitamins A, C, and K. Animal studies suggest that asparagus may help improve cognitive performance and brain health.

What is the lowest carb vegetable?

Our top 20 best low-carb vegetables Watercress – 0.1g. ... Rocket – 0.1g. ... Button mushrooms – 0.3g. ... Curly kale – 1.4g. ... Lettuce – 1.4g. ... Celery – 1.4g. ... Radish – 1.4g. ... Spinach – 1.6g. More items... Jun 24, 2020

Can you overeat vegetables on keto?

Vegetables have carbohydrates. And that means that you have to watch how much of them you eat — even lettuce. If you're not careful or are eating them as a free-for-all, you could overconsume carbs and kick yourself out of ketosis .

How many net carbs are in 5 spears of asparagus?

Green Giant Asparagus Spears (5 spears) contains 3g total carbs, 2g net carbs , 0g fat, 2g protein, and 20 calories.

Are cucumbers OK on keto?

Cucumbers are made of 90% water and are almost calorie-free. One cup of cucumbers contains only 16 calories and 3 grams of net carbs, making it a sure fit for a keto plan .

Cheesy Asparagus Casserole Keto Recipe (2024)

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This Asparagus Casserole Keto Recipeis easy to make and delicious. Made with fresh asparagus, a creamy cheese sauce, and crunchy bacon, everyone will love this keto-friendly comfort food side dish.

Cheesy Baked Asparagus Casserole Keto Recipe

Cheesy baked asparagus casserole is easy to make and delicious. With a delicious creamy alfredo sauce and bacon crumbles, this hearty low carb casserole pairs perfectly with steak, a bunless burger, or grilled pork chops for a few ideas. The keto diet doesn’t have to be boring. There are so many ways you can change meals for variety.

Below you’ll find a step-by-step tutorial with pictures and tips. The complete recipe with the full list of ingredients and instructions is at the bottom of the post in the printable recipe card.

Step 1:Preheat oven to 400 degrees, wash and trim asparagus spears. Then place them in a 9 X 13 baking dish.

Is it important to trim fresh asparagus for this keto casserole?

Yes, the hard pale end of the asparagus lacks the moisture that the rest of the asparagus has, making it dry and wood-like. If you do not trim the asparagus, the whole stalk will become chewy, stringy, and hard to eat, but don’t worry, trimming asparagus is super easy!

How do I trim asparagus?

There are multiple ways to trim fresh asparagus. You can peel the bottom until the tough woody outside is removed, leaving the more tender juicy part of the asparagus. You can pinch the end part and bend until it snaps, or line all of your asparagus up on a cutting board and chop the ends off. Hereare detailed steps if a visual is more helpful.

Step 2:Add cream cheese, heavy cream, chicken broth, butter, garlic powder, and other seasonings to a saucepan. Turn stovetop onto medium heat, and stir until it’s combined.

Tip:If you do not have garlic powder on hand, 1/4 tsp is equivalent to 2 garlic cloves, similarily you can use 1 tsp of minced garlic.

Step 3:Simmer the cream sauce until the heavy whipping cream begins to reduce and thicken. Continue to whisk so that the sauce does not stick to the bottom of the pan.

Step 4:Add parmesan and Monterrey Jack cheese. Stir until the cheeses are melted, and the sauce is completely smooth.

Step Six:Pour the cheese sauce over the asparagus, then top with mozzarella cheese and crushed red pepper. This will add a slight kick to this asparagus casserole. Feel free to leave it out if you are serving little ones or are sensitive to spicy foods.

Is asparagus keto?

Yes! One cup asparagus contains 7 grams of carbs and 3 grams of fiber,making it only 4 grams of net carbs per cup.

If I have thinner asparagus is the bake time affected?

It comes down to preference and how crunchy or tender you like asparagus. However, thinner asparagus is going to cook faster than thicker asparagus, so you may need to reduce the baking time by a couple of minutes.

What do I eat with this?

This keto asparagus casserole pairs great with the following:

Steak
Grilled Chicken Wings
Brisket
Keto Pulled Pork
Bunless Burgers
Mississippi Chicken

Can I use other vegetables instead of asparagus in this recipe?

Yes, you can use whatever type of keto-friendly veggie you’d like! Perhaps try fresh green beans, zucchini, cauliflower, or Brussel sprouts for a nice change of pace.

Can I make this ahead?

This asparagus side is easy to make. You can also make it in advance by following all of the steps in the recipe card except baking it in the oven. When you are ready to bake it, warm it slowly by putting it in the oven while the oven is preheating then following the remaining steps in the recipe card below. Warming it slowly is very important to keep the sauce from separating. It may take a few extra minutes to bake since it has been refrigerated.

More Keto Side Dishes

Keto Air Fryer Roasted Green Bean Recipe
Cheesy Keto Brussels Sprouts and Bacon
Keto Green Bean Casserole Recipe
10 Easy Keto Side Dishes

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