By: Jessie ShaferUpdated: 4/11/24
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Fresh asparagus is one of our team’s favorite vegetables to enjoy when it’s in season in the springtime. Enjoy these 9 best asparagus recipes, which are our favorite ways to prepare this popular, nutritious, and delicious green veggie.
We’ve learned some great tips over the years about how to buy, store, and cook this veggie, and why it’s so good for you. So we’ve also rounded up our answers to the top questions about asparagus.
Easy Asparagus Casserole
A simple and delicious way to serve asparagus, this warm creamy asparagus casserole is cheesy, crispy, and decadent – and our version requires no high-sodium canned soup! Serve it as an addition to a spring brunch, Easter menu, or weeknight veggie side dish.
Egg Free | Gluten-Free Option | Nut Free | Vegetarian
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Sautéed Asparagus With Goat Cheese And Almonds
A vibrant side dish, this asparagus recipe is sautéed in extra virgin olive oil until tender and topped with toasted almonds and a garlicky goat cheese sauce. Sweetened with a touch of honey and elevated with fresh lemon juice and lemon zest, this will quickly become one of your favorite new recipes to enjoy asparagus.
Egg Free | Gluten Free | Grain Free | Vegetarian
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Sheet Pan Honey Glazed Salmon with Asparagus
A lifesaver on busy weeknights, this sheet pan recipe is one of our favorite ways to cook asparagus as part of a whole dinner. Cooked in less than 30 minutes it will get you in and out of the kitchen fast without sacrificing nutrients or taste.
Dairy Free | Egg Free | Gluten Free | Nut Free
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Creamy Lemon Asparagus Risotto
A restaurant-worthy take on cheesy Parmesan asparagus and rice, this veggie-filled side dish is perfect for pairing with all your favorite main courses. Fancy enough for Easter brunch or a holiday dinner, it tastes like you spent all day in the kitchen but has a total time less than an hour, meaning you can enjoy it any day of the week.
Egg Free | Gluten Free | Nut Free | Vegetarian
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Crustless Asparagus, Leek, And Feta Quiche
A springtime staple, this egg dish has a prep time of just 15 minutes and is so scrumptious you won’t even miss the crust. Inspired by asparagus frittata recipes, it’s a better-for-you crowd-pleasing meal you can serve any time of the day.
Gluten Free | Grain Free | Nut Free | Vegetarian
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Roasted Asparagus, Parmesan Steak, And Potatoes Sheet Pan Dinner
Give your standard meat and potatoes dish an upgrade with the addition of baked asparagus spears and creamy potatoes topped with Parmesan cheese. Made on a single baking sheet with a cook time of 30 minutes, the roasted vegetables and steak make a well-rounded meal that’s delicious and nutritious for weeknight dinners.
Egg Free | Gluten Free | Grain Free | Nut Free
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Zucchini Pasta Carbonara with Shrimp And Asparagus
A lighter twist on a classic Italian comfort food, this asparagus salad is low in carbohydrates while still being extremely satisfying. Zucchini noodles are tossed with olive oil and paired with tender asparagus, protein-rich shrimp, and savory bacon. Topped with fresh herbs, salt, and a dash of black pepper, it will have you licking your plate to get every last taste.
Dairy Free | Egg Free | Gluten Free | Grain Free | Nut Free | Whole30
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Creamy Chicken Spaghetti Squash with Bacon and Asparagus
This oven-roasted asparagus recipe is a main dish staple in our weeknight lineup. Trim off the tough ends of the asparagus stalks. Then, toss the veggies with soft spaghetti squash, bacon or prosciutto, juicy chicken, and a non-dairy ‘alfredo’ sauce for a family-friendly meal that’s easy to prep ahead of time and reheat throughout the week.
Dairy Free | Egg Free | Gluten Free | Grain Free | Nut Free | Whole30
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Grilled Asparagus with Parmesan
Made from just five whole food ingredients, this grilled asparagus is a stunning side dish full of nutrients and flavor. Sprinkled with Parmesan cheese for garnish and ready in 20 minutes, there’s not much it doesn’t pair well with. From pasta recipes to weekend brunch, you can never go wrong with a side of in-season asparagus.
Egg Free | Gluten Free | Grain Free | Nut Free | Vegetarian
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Frequently Asked Questions
Should you soak asparagus before cooking?
Some people like to season asparagus by soaking it in salty water before grilling it, but we don’t find this step necessary.
What part of asparagus should you not eat?
The only part of an asparagus spear you might want to avoid eating is the woody end. That thick and fibrous end of asparagus can be tough to chew and difficult to digest. The rest of the springtime veggie, including the stalks and the tips, is tender and sweet.
If you have very thin asparagus spears, it may not even be necessary to remove the ends.
Can you make asparagus in the air fryer?
Yes! To prepare air fried asparagus, preheat the air fryer to 375° F. Arrange the spears in a single layer in the basket. Then, mist them with a cooking oil, and sprinkle on your favorite seasonings like salt, pepper, garlic powder, and red pepper flakes. You can even add a sprinkle of Mozzarella or Parmesan cheese, and don’t forget a dash of fresh lemon juice! Air fry your asparagus for 7-9 minutes or until they’re slightly charred and tender, and enjoy!
For ultimate success, we highly recommend reading the tips in the full blog post above. All photos and content are copyright protected. Please do not use our photos without prior written permission. If you wish to republish a recipe, please rewrite the recipe in your own unique words. Link back to the source recipe here on The Real Food Dietitians. Thank you!
Jessie Shafer
Jessie is a Registered Dietitian Nutritionist living near Denver, CO where she splits her time among nearby playgrounds, typing away at her trusty laptop, and heating up her home kitchen with delicious experiments. Her best taste tester is her husband, a Denver firefighter with a well-trained palate. A former magazine editor-in-chief, Jessie has a long career in food publishing and health writing. While she once played centerfield for the Northwestern University softball team, Jessie now prefers her fitness in the way of biking up mountain passes and chasing three little kiddos (the latter proving to be the more exhausting activity).
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