This Keto Asparagus Casserole is a creamy, cheesy dish featuring tender asparagus, making it a delightful way to enjoy your greens while staying on track with your keto goals. It's delicious and perfect for those following a low-carb lifestyle. Even picky children will love their veggies with the creamy cheese sauce. Asparagus is adaptable as a side dish, appetizer, or main course.
Understanding Asparagus
Before diving into the recipe, let's understand asparagus a bit better. Asparagus is a versatile vegetable that can be prepared in many ways. There are different types of asparagus available, the most common being green asparagus. White asparagus, on the other hand, is grown underground or covered with soil to prevent photosynthesis, giving it a pale color and a more delicate, milder taste. Regardless of the type, preparing asparagus correctly is key to a great dish.
Preparing Asparagus
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:
- Cutting: The first way to remove the ends of the asparagus is to cut the bottom 1-2 inches off with a knife.
- Snapping: 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. Alternatively, snap or cut off the woody, tough ends of the asparagus spears. For thicker stalks of green asparagus, you might want to peel the lower part of the spears with a vegetable peeler to remove the tough outer layer, making them more tender.
Some readers mention they find asparagus can have an aftertaste and at times can taste bitter. Another way to prevent this bitter aftertaste is to make sure you snap off the ends of your asparagus stalks. Always make sure you cook baked asparagus until there are no areas that are still crunchy. 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.
Keto Cheesy Asparagus Casserole Recipe
Here’s how to make a keto-friendly cheesy asparagus casserole:
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Ingredients
- Fresh asparagus
- Dairy-free butter (or regular butter if not dairy-free)
- Sour cream
- Mustard
- Garlic powder (or fresh garlic)
- Onion powder
- Vegan cheese (cheddar and mozzarella mix, or regular cheese if not vegan)
- Softened cream cheese
- Shredded mozzarella cheese
- Shredded parmesan cheese
- Chicken broth
- Italian seasoning
- Salt and pepper to taste
Instructions
- Preheat the Oven: Preheat your oven to 380°F (190°C) or 220C/425F degrees.
- Prepare the Asparagus: Wash, trim, and if necessary, peel the stalks. Bring water in a large pot to a boil and cook the asparagus for 4-5 minutes.
- Make the Creamy Sauce: To make the creamy sauce, melt dairy-free butter in a small saucepan. Combine with the sour cream, mustard, garlic, and onion powder.
- Assemble the Casserole: Lay half of the asparagus on the bottom of the casserole dish. Give half of the sauce and then half of the vegan cheese (I suggest using a mix of cheddar cheese and mozzarella cheese). Repeat with the remaining asparagus, sauce, and cheese.
- Bake: 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.
Making the 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. 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.
Alternatively:
- Prepare the Asparagus: Wash your asparagus and snap the wooden ends off each spear of asparagus. Then spread your asparagus out in a lightly greased baking pan.
- Make the Cheese Sauce: In a bowl mix together the remaining ingredients to make a cheese sauce.
- Combine: Next, pour cheese sauce over the asparagus. Spread the cheese sauce out with a spoon if needed.
- Bake: 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.
Cooking Variations
Oven 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. 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.
BBQ Cooking
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. The time will vary depending on how hot your BBQ is.
Air Fryer Cooking
To cook cheesy bake asparagus in the air fryer will make them soft, light and with areas of crispy crust. Before you begin, make sure your heatproof baking dish or pie dish is small enough to fit inside your air fryer. Do not cover the dish with foil. Gently lower your baking dish onto the wire rack.
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Serving Suggestions
A keto asparagus casserole pairs wonderfully with a variety of low-carb dishes.
- Stuffed Peppers: Use the casserole as a filling for bell peppers.
- Soup Base: Blend the leftover casserole with some low-carb chicken or vegetable broth to create a creamy, flavorful soup.
- Keto cheesy baked asparagus is the perfect side to pair with this easy slow cooker whole chicken recipe.
Reheating Instructions
- Microwave: To reheat your asparagus simply pop a portion in the microwave for 45 seconds to one minute.
- Oven: The asparagus can also be reheated in the oven at 220C/425F for 5-8 minutes, or until it is warm.
Tips and Tricks for the Perfect Keto Cheesy Asparagus Casserole
- Asparagus Selection: Choose fresh asparagus with firm, bright green stalks. Avoid stalks that are limp or have a musty smell.
- Don't Overcook: Be careful not to overcook the asparagus, as it can become mushy. It should be tender-crisp.
- Seasoning: Add plenty of flavors to the keto cheesy sauce and season well.
- Cheese Variety: Experiment with different types of cheese for the topping to customize the flavor.
- Fresh Herbs: Sprinkle fresh herbs like thyme, parsley, or chives over the casserole after baking for added flavor and visual appeal.
Can You Eat Asparagus on Keto?
Yes, asparagus is keto, as long as you don’t overdo it. The best low-carb vegetables are low starch vegetables that are grown above the ground. Our free on-demand video training will walk you through how to make this THE year you set health goals…and keep them.
Using Keto Cheese Sauce with Other Vegetables
Your keto cheese sauce is the perfect addition to any vegetable. To use the sauce with other vegetables prepare it how you would the asparagus. 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.
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