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    Home » Recipes » Low-Carb Keto Vegetable And Side Dish Recipes

    Easy Keto Cheesy Baked Asparagus (Oven/Air Fryer)

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    5-INGREDIENTS COOKBOOK STARTER PACK JUMP TO RECIPE
    Close up show of keto cheesy baked asparagus in a white dish.
    Keto cheesy baked asparagus in a white baking pan.
    collage of keto cheesy baked asparagus in a white roasting tray
    baked cheesy asparagis being lifted from a dish with blue tongs
    A bowl of shredded cheese in a glass mixing bowl
    A piece of cheese and herbs in a glass mixing bowl
    Pouring hot liquid into a mixing bowl
    collage of keto cheesy baked asparagus in a white roasting tray

    Creamy keto cheesy baked asparagus - can be cooked in the oven, BBQ, or air fryer.

    Even picky children will love their veggies with the creamy cheese sauce. Your children will come back for seconds!

    A variety of picture of keto cheesy baked asparagus in a collage.
    Keto cheesy baked asparagus (oven, BBQ, and air fryer).

    Baked cheesy asparagus is one of the best keto vegetable side dishes to make.

    You may also want to see the best keto side dishes for pork, best keto side dishes for chicken, easy keto side dishes for salmon, and quick keto side dishes for beef.

    Jump to:
    • Is asparagus keto?
    • Keto cheesy baked asparagus
    • How to prep asparagus
    • Keto cheese sauce
    • Prepare
    • Oven
    • BBQ
    • Air fryer
    • Serving
    • 📖 Recipe
    • 💬 Comments

    Is asparagus keto?

    Yes, asparagus is keto, as long as you don't overdo it. Asparagus is low in net carbs, high in fiber, and is a perfect low carb vegetable for the low-carb diet or keto diet.

    Not only is it low in carbs, but it is a good source of fiber, folate, and antioxidants.

    Asparagus is adaptable as a side dish, appetizer, main. meal and can be eaten hot or cold.

    Asparagus Nutrition values per 100g: 3.9 g total carbs, 2.1 g fiber, 1.8 g net carbs, 2.2 g protein, 0.1 g fat, 20 calories.

    Nutritional values from cronometer.com

    Which vegetables are low-carb?

    Diagram showing the carb value in vegetables
    Carbs in vegetables

    The best low-carb vegetables are low starch vegetables that are grown above the ground. The most common vegetables enjoyed on the low-carb diet are spinach, broccoli, cauliflower, Brussels sprouts, creamed Brussels sprouts, and of course, asparagus.

    To make these healthy vegetables tastier, you can add a creamy sauce, herbs, spices, seasoning, and delicious melted butter.

    Keto cheesy baked asparagus

    Some readers mention they find asparagus can have an aftertaste and at times can taste bitter. This keto cheese sauce is the best way to add flavor to your asparagus.

    Another way to prevent this bitter aftertaste is to make sure you snap off the ends of your asparagus stalks. Snap each end and discard.

    Add plenty of flavors to the keto cheesy sauce and season well. Always make sure you cook baked asparagus until there are no areas that are still crunchy. Raw asparagus will taste slightly bitter.

    How to prep asparagus

    Asparagus with the woody ends removed in a white baking pan.
    How to prep asparagus before baking

    You can make this keto baked asparagus with any asparagus you are able to pick up at the store. It doesn't matter if your asparagus is thin or thick. The thickness of your asparagus will largely depend on the season in which you are making this dish.

    The first step to prepare your asparagus is to rinse it in cold water. Then remove the dry woody ends from each spear. There are two ways you can do this.

    1: The first way to remove the ends of the asparagus is to cut the bottom 1-2 inches off with a knife.
    2: The second way is to hold a spear of asparagus between your fingers at both ends. Then bend it until the woody end snaps off. Repeat this move with each piece of asparagus.

    Keto cheese sauce

    Cheesy sauce mixed together in a clear glass bowl for keto cheesy baked asparagus.
    Quick and easy keto cheese sauce

    Making the keto cheese sauce is quick and easy. To make the sauce mix together some softened cream cheese, shredded mozzarella cheese, shredded parmesan cheese, chicken broth, garlic powder, and Italian seasoning in a bowl.

    • A piece of cheese and herbs in a glass mixing bowl
      Add cream cheese and seasoning.
    • A bowl of shredded cheese in a glass mixing bowl
      Add shredded cheese.
    • Pouring hot liquid into a mixing bowl
      Add chicken broth then mix.
    How to make an easy keto cheat's cheese sauce

    I typically used garlic powder instead of fresh garlic because the flavor is more concentrated.

    Feel free to use fresh garlic or herbs in your cheese sauce if you would like.

    Since cheese is naturally salty, I only recommend adding salt and pepper to taste if you think it is needed. I usually think it is salty enough on its own.

    Prepare

    Keto cheese sauce spread over asparagus in a white baking pan.
    Pour the keto cheese sauce over the top of the prepared asparagus before baking.

    Place your asparagus in an oven safe baking disk. Your pan only needs to be large enough to fit your asparagus.

    Then pour your keto cheese sauce over the asparagus and spread it out. When you are ready to cook the asparagus cover the pan with aluminum foil and bake in the oven.

    Foil wrapped over the baking pan.
    Cover baked asparagus with foil before baking

    Oven

    Keto cheesy baked asparagus in a white dish resting on a red and white checkered napkin.
    Cheesy baked asparagus ready to serve

    To bake the asparagus in the oven you will want to preheat your oven to 220C/425F degrees. When the oven is hot place the asparagus in the oven and bake for 10-15 minutes.

    How long your asparagus takes to cook will depend on the thickness of the asparagus.

    Your asparagus is done cooking when the spears are tender and the cheese is melted and bubbling.

    Remove the foil from the pan during the last 2-3 minutes to allow the top to brown. If you forget to remove the foil while cooking the top can also be browned under your oven broiler.

    More Low-Carb Vegetable Recipes & Side Dishes ...

    BBQ

    To cook baked asparagus on the BBQ simply follow all the cooking instructions above, cover with foil, and place on a medium heat BBQ, and close the lid. This allows the heat from the BBQ to cook the asparagus and cheese sauce recipe from all sides like an oven would do.

    The time will vary depending on how hot your BBQ is. It takes a little longer to cook it on the BBQ but the smokey BBQ aromas add to the delicious dish.

    Air fryer

    To cook cheesy bake asparagus in the air fryer will make them soft, light and with areas of crispy crust. Asparagus cooks at a slightly lower temperature than most recipes that use an air fryer, but this keeps the asparagus slowly cooking and ensures the cheesy sauce doesn't dry out.

    Before you begin, make sure your heatproof baking dish or pie dish is small enough to fit inside your air fryer. There must be at least 1 inch on all sides to allow the heat to circulate evenly.

    You may need to halve this recipe to fit into a smaller dish, or make 2 smaller dishes and cook one at a time.

    Do not cover the dish with foil. You only need foil for the oven cooking method.

    1. Preheat to 160C/325F.
    2. Gently lower your baking dish onto the wire rack. Ensure there at least 1 inch space between the pie dish and the side of the basket.
    3. Cook for 15-20 minutes, depending on the size of your air fryer and the size of your baking dish.

    If you love using your air fryer, I have 101 keto air fryer recipes for you to choose from (chicken, pork, ground beef, salmon, vegetables, and even desserts). Discover how to use your air fryer plus FREE printable air fryer cooking cheat sheets.

    Serving

    Your keto cheese sauce is the perfect addition to any vegetable. I have used this sauce on baked broccoli and Brussels sprouts and my family loved them.

    To use the sauce with other vegetables prepare it how you would the asparagus. You may need to adjust the cooking time and temperature to match the vegetable you are baking.

    To use this sauce with steamed, boiled, or raw vegetables you will likely need to melt the sauce together. The sauce can be melted in a saucepan on the stove over low heat. You can then dip or toss the vegetables in the cheese sauce.

    More Low-Carb Sauce Recipes ...

    Keto cheesy baked asparagus

    Keto cheesy baked asparagus being lifted from a white baking pan by light green tongs.
    Keto baked cheesy asparagus

    Keto cheesy baked asparagus is best served warmed, but can also be reheated.

    How to reheat baked asparagus

    Reheat in the microwave: To reheat your asparagus simply pop a portion in the microwave for 45 seconds to one minute.

    Reheat in the oven: The asparagus can also be reheated in the oven at 220C/425F for 5-8 minutes, or until it is warm.

    Reheat on the BBQ: Place the heat proof baking dish onto the BBQ and close the lid for 5-10 minutes at a medium heat.

    Keto cheesy baked asparagus is the perfect side to pair with this easy slow cooker whole chicken recipe. Enjoy!

    More keto side dishes

    • Keto pulled pork mac'and'cheese
    • Cheesy keto garlic bread
    • Low-Carb Cauliflower Bacon Popcorn
    • Buttery Bacon Brussels Sprouts
    • pulled pork mac and cheese in a glass baking dish
      Pulled pork mac'n'cheese
    • cheesy keto garlic bread sliced on a bread board
      Keto cheesy garlic bread
    • bacon cauliflower in a white ramekin bowl on a white napkin with yellow triangles
    • Brussels sprouts in a white serving dish

    📖 Recipe

    A plate of food with baked asparagus

    Please rate this recipe.

    5 from 6 votes

    Keto Cheesy Baked Asparagus Recipe

    Your whole family will love this keto cheesy baked asparagus. This asparagus is perfect if you are looking for a tasty low-carb side.
    Servings: 4 people
    NET carbs: 3.4g
    Author: Libby Jenkinson
    Prep Time 5 minutes
    Cook Time 15 minutes
    Category: Appetiser. Sauces. Side Dish. Vegetables
    Diet: Diabetic. Gluten Free. Vegetarian
    Gluten Free. Grain free. Keto. LCHF. Low Carb. No Sugars. Wheat Free
    Review Recipe Print Pin Email

    Recipe Video

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    Ingredients

    • 450 g (1 lb) asparagus spears with woody ends removed
    • 4 tablespoon (2 oz) cream cheese softened
    • ½ cup pre-shredded/grated mozzarella pre-shredded
    • ⅓ cup parmesan cheese shredded
    • 80 ml (¼ cup) chicken stock or broth
    • ¼ teaspoon garlic powder
    • ¼ teaspoon Italian seasoning
    • +/- salt and pepper optional to taste

    Equipment

    • baking pan

    Instructions

    • Preheat your oven to 220°C/425°F.
    • Wash your asparagus and snap the wooden ends off each spear of asparagus. Then spread your asparagus out in a lightly greased baking pan.
    • In a bowl mix together the remaining ingredients to make a cheese sauce.
    • Next, pour cheese sauce over the asparagus. Spread the cheese sauce out with a spoon if needed.
    • Cover your pan with foil and bake in the oven for 10-15 minutes or until your asparagus is tender and the cheese is bubbling.
    • Remove the foil from the pan and let the top of the cheese sauce brown in the oven for 2-3 more minutes before removing it from the oven. Let your baked asparagus cool for a few minutes then garnish and serve.
    © Copyright Ditch The Carbs

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    Nutrition Facts
    Keto Cheesy Baked Asparagus Recipe
    Serving Size
     
    1 serve ( serves 4)
    Amount per Serving
    NET carbs
     
    3.4
    g
    Total Carbohydrates
     
    5.8
    g
    2
    %
    Fiber
     
    2.4
    g
    10
    %
    Sugar
     
    2.8
    g
    3
    %
    Protein
     
    9.5
    g
    19
    %
    Fat
     
    10.4
    g
    16
    %
    Sodium
     
    324
    mg
    14
    %
    Potassium
     
    269.6
    mg
    8
    %
    Vitamin A
     
    1205
    IU
    24
    %
    Vitamin B1
     
    0.2
    mg
    13
    %
    Vitamin B6
     
    0.1
    mg
    5
    %
    Vitamin B12
     
    0.5
    µg
    8
    %
    Vitamin C
     
    7.3
    mg
    9
    %
    Vitamin D
     
    0.2
    µg
    1
    %
    Vitamin E
     
    1.3
    mg
    9
    %
    Vitamin K
     
    48.2
    µg
    46
    %
    Calcium
     
    210.6
    mg
    21
    %
    Folate
     
    60.1
    µg
    15
    %
    Iron
     
    2.6
    mg
    14
    %
    Magnesium
     
    23.5
    mg
    6
    %
    Selenium
     
    7.2
    µg
    10
    %
    Zinc
     
    1.3
    mg
    9
    %
    % Daily Value*
    -
    Calories
    148.4
    * Percent Daily Values are based on a 2000 calorie diet.

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    Approximate nutrition information is provided for convenience and as a courtesy only. For the most accurate nutritional data, use the actual ingredients and brands you used in your preferred nutrition calculator.

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