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Home » Keto Asparagus – Air Fryer or Oven

Keto Asparagus - Air Fryer or Oven

Published: Oct 25, 2019 by Wendy Polisi Modified: Mar 24, 2020 · 1393 words. · About 7 minutes to read this article.

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Photo collage of a platter of Parmesan topped asparagus on top and asparagus on a cutting board on the bottom with the text "Keto Asparagus" in the center.

I always love it when simple, elegant, and delicious collide. You are going to fall in love with this easy to make Keto Asparagus. Crisp tender asparagus is seasoned and cooked perfectly. This finishing touch is a sprinkle of Parmesan and a drizzle of lemon juice. It comes together without a lot of fuss and works just as well as a holiday side as it does on a busy weeknight. I think you will agree that this one is a keeper!

Overhead photo of Keto Asparagus on a white serving dish that is sitting on a wooden cutting board. The asparagus is garnished with Parmesan cheese and lemon.
This Keto Asparagus cooks in less than 5 minutes and is the perfect easy low carb side dish!
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1 Keto Asparagus - A Simple & Delicious Side!
2 Subscribe and Get My Best Comfort Food Recipes!
3 Subscribe and Get My Best Comfort Food Recipes!

Keto Asparagus - A Simple & Delicious Side!

I used to think that I didn't like asparagus.

I was traumatized in college by a friend who invited me over for dinner and proceeded to serve asparagus from a can. Since it wasn't a vegetable that my mother ever cooked while I was growing up, this was my first experience with it.

To say that I was unimpressed would be an understatement.

It was mushy, tasteless, and gross.

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Photo of the cover of the Ultimate Keto Air Fryer Cookbook by Wendy Polisi and the text that says.  "Crispy, fat-burning favorites - the keto air fryer cookbook.:

I am someone who is super-conscious of hurting other peoples feelings, especially when they've gone to the trouble of making a meal for me. So despite my feelings about the dish, I forced myself to eat it.

As a result, I swore: never again.

Then I got married. And guess why hubby's favorite vegetable is?

You guessed it. Asparagus.

I've always loved cooking for him, however, this was one dish I wouldn't budge on.

It was years into our relationship that he finally coaxed me to try a bite of his asparagus at a restaurant. (I am pretty sure that the only reason I did it was that at that point I'd already had a couple of glasses of wine.)

It was nothing like what I'd had before. It was crispy, crunchy, and above all, tasted fabulous!

Since then, I make dishes like this Keto Asparagus on a regular basis. I love that it only takes 5 minutes to cook! It is the perfect low-carb and healthy side dish for those nights when I don't have a plan!

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    How to Make Low Carb Asparagus

    1 First, preheat. You can make this recipe in the oven or the air fryer. To make Keto Air Fryer Asparagus, preheat your air fryer to 400 degrees. If using an oven, preheat to 420 degrees.

    2 Next, trim the ends off the bottom.

    Photo of asparagus on a cutting board with the ends trimmed off.

    3 In a small bowl, mix together the olive oil, garlic powder, salt, and pepper.

    Second process shot - the oil and seasonings are being mixed together in a small bowl sitting next to the trimmed asparagus.

    4 Place the vegetables in a bowl and pour the olive oil mixture over it.

    Third process photo  - oil and seasonings are being poured over the asparagus.

    5 Next, arrange in a single layer in an air fryer basket or on a parchment lined baking sheet. Cook in the Air fryer for 5 to 11 minutes, depending on the desired doneness. Cook in the oven for 6 to 13 minutes.

    Fourth process shot  - the asparagus is ready to go in the oven.

    6 Transfer the cooked veggies to a serving platter. Squeeze fresh lemon juice over the vegetables and sprinkle with Parmesan cheese.

    Last process shot  - Asparagus is on a white serving platter with Parmesan cheese and lemon next to it.

    Frequently Asked Questions

    Is Asparagus Keto?

    Yes! Asparagus, like all other green vegetables, are a fantastic addition to your ketogenic diet. One spear has just .3g of net carbs, meaning it would be hard to over-do the carbs when choosing asparagus as your side.

    What Should I Serve with Asparagus?

    It is a fabulous side for steak (use this marinade), and works equally well with roasted chicken. I also love it with Keto Chicken Parmesan. Cooled roasted asparagus is a great addition to a salad.

    What are the Benefits of Eating Asparagus?

    It is an excellent source of probiotics, which help to feed the friendly bacteria in your gut. Additionally, it is a good source of vitamins A, C, E, K, and B6. It is an alkaline food, which is especially important to include in a keto or low carb lifestyle.

    How Do I Pick the Best Asparagus for this Recipe?

    While both thick and thin asparagus is sweet and grassy, opt for thicker asparagus for this recipe. Thick spears will stand up to the heat better, and you won't have to worry as much about overcooking. Look for spears where the bottom is still moist, and the tops are tightly closed.

    What is the Best Way to Store Asparagus?

    When you get asparagus home from the grocery store, go ahead and trim the ends off. Fill a mason jar with an inch of water, and place the spears in it like you would flowers. Cover with a clear plastic bag.

    Do I Need to Peel Asparagus?

    It is a matter of personal preference. The thicker asparagus that I recommend you use for this recipe will have a woody base. Some people suggest that you break the bottom off at its natural breaking point. This practice, while effective, causes a LOT of waste. For the sake of my grocery budget, I like to cut off the bottom inch and then peel the bottom half as necessary.

    Close up photo of Keto Asparagus on a white serving dish garnished with Parmesan cheese and lemon.

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    Tools Needed to Make This Recipe:

    • Air Fryer (I've had three or four air fryers now, and this is my favorite!) or Baking Sheet and Parchment Paper
    • Whisk
    • Bowl
    • Hand Grater or Food Processor with a Grating Disk. (This makes my life SO MUCH EASIER.)

    Variations for Low Carb Asparagus

    • If you are dairy free, skip the Parmesan. 
    • Use lime juice instead of lemon juice, at a pinch of cayenne pepper, and top with toasted pine nuts.
    • Top with pancetta or bacon. Keto Asparagus with Bacon = Dinner Bliss!
    • Use goat cheese instead of Parmesan cheese.
    • Melted butter can be used instead of the oil . (Use unsalted - that way you can control the salt levels!)

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      More Keto Side Dishes

      • If you like crispy, you are going to fall in love with these Keto Brussels Sprouts. So ridiculously easy!
      • Prepare for dinner bliss with this Keto Roasted Cauliflower.
      • Like bold flavors? You are going to go wild for this Keto Buffalo Cauliflower Wings.

      Keto Asparagus Recipe

      This Keto Asparagus is astoundingly easy to make and makes the perfect low carb side dish. You need this recipe on hand for busy weeknights – it takes just 10 minutes to make with less than 5 minutes of hands-on time. It is a cinch to throw together!

      Overhead photo of Keto Asparagus on a white serving dish that is sitting on a wooden cutting board. The asparagus is garnished with Parmesan cheese and lemon.
      Print Recipe
      5 from 10 votes

      Keto Asparagus

      This Keto Asparagus is ridiculously easy to make and such a flavor-packed side dish. Easy enough for a weeknight and elegant enough for entertaining! Just three net carbs a serving.
      Prep Time5 mins
      Cook Time5 mins
      Total Time10 mins
      Course: Side Dish, Vegetables
      Cuisine: American
      Keyword: Crispy
      Servings: 4
      Calories: 106kcal
      Author: Wendy Polisi
      As an Amazon Associate I earn from qualified sales.

      Ingredients

      • 1 pound asparagus with ends snapped off
      • 1 tablespoon olive oil
      • 1 teaspoon garlic powder
      • 1/2 teaspoon sea salt for an extra punch of flavor use truffle sea salt
      • 1/4 teaspoon fresh ground black pepper
      • 1 tablespoon fresh lemon juice
      • 1/2 cup freshly grated Parmesan cheese

      Instructions

      • Preheat your air fryer to 390 degrees or your oven to 420 degrees.
      • Trim the ends of your asparagus off.  If you have especially thick asparagus, you may wish to trim the sides as well.
      • Place the asparagus in a bowl.
      • Whisk together the olive oil, garlic powder, salt, and black pepper.
      • Pour over the asparagus and toss to coat.

      Air Fryer Keto Asparagus

      • Spread the asparagus in a single layer in your air fryer basket. Depending on the size of your air fryer you may need to cook in batches.
      • Cook for 5 minutes for crisp-tender asparagus, or for 8 to 11 minutes for asparagus that is crisp and brown but still tender on the inside.

      Baked Keto Asparagus

      • Line a baking sheet with parchment paper and spread asparagus in a single layer.
      • Cook for 6 minutes for crisp-tender asparagus, or for 10 to 13 minutes for asparagus that is crisp and brown but still tender inside.

      Before Serving

      • Squeeze fresh lemon juice over the asparagus and sprinkle with Parmesan cheese.

      Notes

      Variations

      • If you are dairy free, skip the Parmesan. 
      • Use lime juice instead of lemon juice, at a pinch of cayenne pepper, and top with toasted pine nuts.
      • Top with pancetta or bacon. Keto Asparagus with Bacon = Dinner Bliss!
      • Use goat cheese instead of Parmesan cheese.
      • Melted butter can be used instead of the oil . (Use unsalted - that way you can control the salt levels!)

      Nutrition

      Calories: 106kcal | Carbohydrates: 5g | Protein: 7g | Fat: 6g | Saturated Fat: 2g | Cholesterol: 8mg | Sodium: 493mg | Potassium: 249mg | Fiber: 2g | Sugar: 2g | Vitamin A: 955IU | Vitamin C: 7.8mg | Calcium: 175mg | Iron: 2.5mg

      Low Carb Side Dishes to Try:

      • Prepare for dinnertime bliss with this delicious Fried Cabbage and Bacon from Kasey Trenum. I am pretty sure I could make a meal off this one!
      • This Low Carb Mexican Slaw from Kalyns Kitchen is one I could eat again and again! This delicious low carb side has just a handful of ingredients and is flavor packed.
      Previous Post: « Keto Chocolate Ice Cream
      Next Post: Keto Mushroom Soup Recipe - Instant Pot or Stovetop »

      Reader Interactions

      Comments

      1. Amber Myers

        May 16, 2019 at 7:36 pm

        5 stars
        Yum, this looks SO good. I've always been a fan of asparagus and this looks amazing. What an amazing side dish.

        Reply
      2. robin rue

        May 16, 2019 at 7:52 pm

        Oh yum, that sounds like a delicious side dish. I think my whole family is going to like this.

        Reply
      3. Sarah Bailey

        May 16, 2019 at 8:41 pm

        It always amazes me all the different items which you can have on a keto diet and the different ways you can cook them! These asparagus sticks sound delicious.

        Reply
      4. Tasheena

        May 16, 2019 at 8:52 pm

        5 stars
        My family loves asparagus. This would be the perfect side for dinner tonight. I love that It looks super easy to make.

        Reply
      5. Heather

        May 16, 2019 at 10:44 pm

        Oh, that looks wonderful! I really like asparagus! I don't cook it too often because the kids think its too chewy or weird. But I like it. Thanks for the recipe.

        Reply
      6. Rachel

        May 17, 2019 at 4:39 am

        I always thought I didn't like asparagus too. It turns out that my mom didn't really know how to make it.

        Reply
      7. Catalina

        May 17, 2019 at 12:19 pm

        5 stars
        These asparagus look so good! I have some at home and I need to try your recipe!

        Reply
      8. MELANIE EDJOURIAN

        May 17, 2019 at 12:40 pm

        5 stars
        I really do love asparagus, it's really yummy and healthy. It's great that this dish is s easy and quick to make as there isn't much time for cooking in the evenings.

        Reply
      9. Jhentea

        May 17, 2019 at 2:36 pm

        5 stars
        Oh wow! It really looks tasty and easy to prepare! I will save this amazing recipe and make this coming weekend.

        Reply
      10. Ruth I

        May 17, 2019 at 3:50 pm

        5 stars
        My sister is on a keto diet. I am sure she will appreciate this dish.

        Reply
      11. Lia Mae

        May 17, 2019 at 6:01 pm

        Asparagus is just one of those vegetables that just taste amazing. I will definitely be making this recipe soon.

        Reply
      12. Kathy

        May 17, 2019 at 9:01 pm

        That recipe looks so good. Asparagus is so delicious! My daughters love it as well. I'll have to try this recipe and see what we all think.

        Reply
      13. Tamara

        May 18, 2019 at 1:03 am

        5 stars
        I adore asparagus and I love your combination of spices you use on them. Great recipe I am pinning for later.

        Reply
      14. Denay DeGuzman

        May 18, 2019 at 4:48 am

        5 stars
        I love asparagus! I get so excited when it's in season. I actually have a few bunches in my fridge, ready for the grill! Your Keto recipe is a fabulous way to enjoy this yummy vegetable!

        Reply

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      Welcome

      I'm Wendy and I'm here to show you just how delicious a low carb, gluten free and keto diet can be! You are just as likely to find me obsessing over all things cheesy as you are getting excited by a full produce drawer. I'm a mom to three, obsessive planner and roller coasters are my happy place. Let's dig deeper →

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      Welcome to the Kicking Carbs website (“site“). Wendy Polisi is not a health professional and information on this blog, arising from this blog, or social media related to this blog is only her personal experience and opinions. You should always check with your health care provider before beginning any diet, health plan, or lifestyle change.

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