10 Asparagus Recipes for Healthy Seasonal Eating


Spring brings us the gift of fresh asparagus and you’ll see it popping up at markets. Fresh spring asparagus is best when simply prepared and the flavors can shine.

Asparagus 101 #1
Asparagus is a nutrient-dense food, high in folic acid and a good source of potassium, fiber, vitamin B6, vitamins A and C. Asparagus is low in sodium with no fat or cholesterol.

When shopping at your grocery store, look for stalks that are plump. Thin stalks tend to be tender, while thicker stalks are fuller in flavor.

Don’t forget to check out the coupons for the week before heading out to the store.

Store asparagus for up to 4 days in the coolest part of your refrigerator. Wrap in a damp paper towel and place in open plastic bag.

How to Cook Asparagus

Asparagus 101 #2
Rinse the stalks and dry off. Snap off the bottom inch or so using your fingers; the stems will naturally break where the tough part ends. Snap one stalk and then use it as a guide to chop the bottoms off the remaining stalks.

You can blanch, poach or stir fry asparagus. Asparagus is perfectly cooked when it is tender, yet still has a little bite to it. Undercooked asparagus will be tough, and overcooked will be mushy.

Roasting is one of our favorite ways to prepare asparagus. Roasting cooks the stalks while browning the edges. Place on a baking sheet and toss with 1-2 tablespoons olive oil, salt and pepper. Bake for 10 minutes and it is ready to serve. Try different toppings to change up your asparagus routine:

  • Toss with parmesan cheese
  • Make a lemon gremolata to sprinkle on top
  • Grate garlic and sprinkle with balsamic vinegar

10 Asparagus Recipes for Healthy Seasonal Eating

1. Roasted Asparagus with Lemon Browned Butter Balsamic Sauce

Asparagus 101 #3

If you want your kids to beg for more, drizzle asparagus with a Lemon Browned Butter Balsamic Sauce.

2. Soy Balsamic Chicken Thighs with Asparagus

Asparagus 101 #4
Source: Beyond Kimchee 

Marinate the chicken all day and then bake. Add the asparagus and broil for a few minutes to cook the asparagus and give the chicken nice color.

3. Asparagus Egg and Bacon Salad

Asparagus 101 #5

Source: Skinny Taste

Asparagus pairs well with eggs and bacon. Here is a salad that will be great for lunch or dinner.

4. Baked Asparagus Fries

Asparagus 101 #6
Source: Damn Delicious

Skip the french fries and serve a batch of baked asparagus fries. Convert the kids with these crispy veggie fries. When coated in parmesan and panko, how can they say no?

5. Spring Asparagus Salad

Asparagus 101 #7

Source: Feasting at Home

This bright, colorful salad screams spring. Mix roasted asparagus with Israeli couscous, feta, lemon and olives for a flavor-packed healthy meal.

6. Spring Time Mushroom Asparagus Pizza

Asparagus 101 #8

Source: Half Baked Harvest 

Change up your pizza night with this amazing spring pizza. It’s topped with burrata cheese, mushrooms, asparagus and finished with an arugula sun-dried tomato salad on top. Can someone deliver this to me now, please!

7. Warm White Asparagus with Sauce Gribiche

Asparagus 101 #9

Source: Zen Can Cook


For a short period each year you can find white asparagus. White asparagus is essentially the same as green, only it is grown under soil. If you are lucky enough to find some, remember white asparagus has to be peeled and cooked longer than regular asparagus. Top it with gribiche, which is essentially a mayonnaise made with chopped hard-boiled eggs, mustard, capers and herbs.

8. Light Asparagus Chicken Quinoa Bake

Asparagus 101 #10

Source: The Creative Bite

Bake up this protein-packed asparagus, chicken and quinoa dish. Flavored with leeks, bacon and sharp white cheddar your family won’t believe it is a lightened-up meal.

9. Sweet, Spicy Teriyaki Chicken-Wrapped Asparagus

Asparagus 101 #11
Source: eHow 

Wrap asparagus with chicken and add a sweet and spicy teriyaki glaze for a well-balanced meal.

10. Asparagus Salsa


Source: The Kitchn

Think you’re asparagus-ed out? Try this salsa verde made with blanched asparagus and jalapeño.