Is Asparagus Keto-Friendly?

asparagus is keto-friendlyNo matter what diet you might be following, veggies always have a place. They’re super low in calories and provide a ton of rich vitamins and minerals that the body needs for optimal health.

Plus, most of them are pretty low in carbs as well, making them even better for low-carb diets like keto.

But certain vegetables are higher in carbs than others, which is why some of them shouldn’t be eaten in abundance compared to others while on the keto diet.

But what about asparagus? While it may be chock full of nutritional goodness, is it keto-friendly?

Macros in Asparagus

Here is the nutritional value of 5 spears of asparagus in terms of macronutrients:

Calories: 17

Carbs: 3.1g

Protein: 1.8g

Fat: 0.2g

Asparagus is also full of healthy compounds and has been shown to have antioxidant, anti-inflammatory, anti-cancer, and even anti-diabetes properties, among others. It’s also rich in fiber, with as much as 2.8g of fiber – or 10% of the daily recommended intake – per cup (1).

Asparagus also has a good deal of folate, which is a water-soluble B vitamin that plays a key role in many important functions in the body.

Is Asparagus Keto-Friendly?

As already mentioned, consuming a large portion of vegetables every day is always advised for optimal health.

Considering how much you can eat without barely making a dent in your daily caloric limit, munching on veggies throughout the day is a great way to fill your belly with pure goodness but without all the empty calories that tend to come with other foods.

But when it comes to asparagus, is it low-carb enough to be considered keto-friendly?

Yes, it is. In fact, its carb content is relatively similar to other veggies per serving, including tomatoes and zucchini.

And it’s even lower in carbs than other superfoods like broccoli, which has 11g of carbs per cup compared to 7.4g of carbs in a cup of asparagus.

And while you can enjoy asparagus on its own with a little seasoning, there are plenty of keto-friendly recipes that you can include it in to take advantage of its nutritional goodness while enjoying a delicious meal.

Keto-Friendly Asparagus Recipes

Here are a few low-carb asparagus recipes you may want to try and include in the ketogenic diet.

1. Keto Cream of Asparagus Soup


  • 2 bunches of asparagus, cut in half
  • 1 tbsp butter
  • 1 onion, chopped
  • 6 cups chicken broth
  • 2 tbsp sour cream
  • Salt and fresh pepper to taste


In a large pot over low heat, melt the butter.

Add onion and saute for about 2 minutes.

Add the asparagus, chicken broth, and pepper and bring to a boil.

Cover and simmer over low heat for about 20 minutes.

Remove from heat, add sour cream, and puree with a hand blender until smooth.

2. Keto Asparagus Casserole


  • 1 bunch asparagus
  • 1 zucchini, thinly sliced
  • 4.5 oz smoked salmon
  • 6 eggs
  • 1 cup 35% whipping cream
  • 1 pinch nutmeg
  • 5 oz grated Swiss or cheddar cheese
  • Salt and pepper


Preheat oven to 350°F.

Layer the zucchini slices along the bottom of a casserole dish.

Top with smoked salmon and asparagus.

Whisk the eggs, cream, and salt and pepper in a bowl and pour the mixture into the casserole dish.

Top with grated cheese and bake for 20 to 25 minutes.

3. Low-Carb Asparagus Frittata


  • 1/2 pound asparagus
  • 1/2 cup green onions, chopped
  • 1 tbsp butter
  • 6 eggs
  • 1/4 cup heavy whipping cream
  • 1/2 cup swiss cheese, grated
  • Salt and pepper


Preheat oven to 350°F.

Steam the asparagus in the microwave for 1 to 2 minutes along with 2 tablespoons of water.

In a medium bowl, whisk the eggs, cream, cheese, salt, and pepper.

Over medium heat, melt the butter in an oven-safe skillet.

Add the green onions and saute for one minute.

Add the steamed asparagus, then the eggs to cover the vegetables.

Place the skillet in the oven and bake for 15 to 20 minutes.

4. Low-Carb Asparagus Quiche


  • 8 oz cooked asparagus
  • 2 cups baby spinach
  • 6 eggs
  • 2 1/4 cup mozzarella cheese, grated
  • 2 tbsp parmesan cheese, grated
  • 2 cloves garlic, minced
  • Salt and pepper to taste


Preheat the oven to 375°F.

Mix eggs with 2 cups of grated mozzarella cheese and garlic.

Keep 1/4 cup of the egg mixture aside.

Add spinach to the remaining egg mixture and pour into a greased pie pan.

Layer the asparagus on top of the egg mixture.

Pour the remaining egg mixture over top.

Add the remaining 1/4 cup mozzarella and parmesan cheese on top.

Bake for about 30 minutes.

5. Keto Asparagus Salad


  • 1 pound asparagus, cut into 1-inch pieces
  • 1 cup grape tomatoes, cut in half
  • 1 avocado, cubed
  • 1 cup basil leaves, sliced
  • 1/4 cup olive oil
  • 2 tsp lemon juice
  • 2 tsp mustard
  • 1/2 tsp sea salt
  • 1/2 tsp ground black pepper


Steam asparagus for about 5 to 7 minutes.

Add the asparagus, avocado, tomatoes, and basil in a bowl.

Add the olive oil, mustard, and lemon juice.

Season with salt and pepper.

Final Thoughts

Asparagus is definitely a superfood that is packed with nutritional goodness and can definitely be added to your keto diet if you enjoy the flavor.

And with all the versatile recipes you can add asparagus to, there are so many different ways to enjoy this amazing vegetable.

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