15 Healthy Asparagus Recipes for Spring

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15 healthy asparagus recipes perfect for spring! From humble side dish to main entree, asparagus is rich in antioxidants and high in fiber.

When I find myself getting caught in spontaneous rain showers, enjoying late-evening sunsets and waking up to a dusting of pale yellow pollen all over my car in the morning – that’s when I know it’s spring! Not only do I get spring fever to go outside (hello working on my patio!) and start exploring new trails to blaze, but I also get adventurous in trying new recipes for the season’s produce! Asparagus is one of spring’s finest veggies, and I’m pumped to stock up on them from the farmers market over the next few weeks.

Collage of four photos: air fryer asparagus, chicken asparagus potato dinner on a plate, asparagus strawberry chicken spinach salad, and a feta asparagus salad.

Asparagus spears are much like wildflowers – they can be laid-back for a weeknight supper or dressed up for an elegant backyard dinner party. Either way, they can be the show-stopper at any meal!

Health Benefits of Asparagus

On the nutrition front, asparagus is a low calorie vegetable that is rich in vitamins and minerals (namely folate and vitamins A, C and K) and antioxidants. It’s also high in fiber and a natural diuretic, helping remove excess water and salt from the body. This is be really helpful if you’re struggling with bloating or water retention.

Points for color. Points for health benefits. Negative points for stinky pee – but it’s worth it! 😉

Asparagus Recipes To Make This Spring

Basically asparagus is the cool kid at the table and there are so many ways you can flavor, cook and serve it. That’s why I put together this fun round-up of recipes from some of my fave blogging friends. Get inspired, grab yourself a bundle of spears and get cooking!

Air Fryer Asparagus

5 from 3 votes
Make air fryer asparagus in under 10 minutes with this simple recipe! The end result is crisp and tender asparagus that makes for a perfect healthy side dish with just about any entree.
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A plate with asparagus and lemon wedges topped with cheese and red pepper flakes.

Asparagus Salad with Lemon and Feta

4 from 22 votes
Tender blanched asparagus spears combined with red onion and parsley in a light lemon feta dressing.
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Asparagus feta salad in a large bowl with a gold spoon and lemon slices on top.

Roasted Asparagus

4.88 from 8 votes
Roasted asparagus is an easy and healthy side dish that comes together in less than 30 minutes and can be flavored in a variety of ways. Try topping it with fresh lemon, red pepper flakes or parmesan cheese. 
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Plate of roasted asparagus topped with parmesan, red pepper flakes, and a lemon wedge on the side. Beside the bowl are smaller bowls filled with red pepper, parmesan, and a cutting board with lemon slices.

Strawberry Spinach Mason Jar Salad

4.42 from 12 votes
This spinach mason jar salad features grilled chicken, strawberries and a citrus poppy seed dressing. Layer all of the ingredients into a mason jar for a healthy, portable lunch!
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Four mason jars filled with a strawberry spinach chicken salad.

Garlic Shrimp and Asparagus over Zucchini Noodle Pasta

4.19 from 16 votes
This quick and easy dish features garlic shrimp and fresh asparagus sautéed and served over zucchini noodle pasta. Gluten-free, dairy-free and loaded with nutrients, this dish makes for a healthy weeknight meal.
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Bowl with zucchini noodles, asparagus and shrimp garnished with lemon and red pepper flakes.

Lemon Garlic Chicken + Veggies Sheet Pan Meal

4.72 from 25 votes
A quick and easy lemon garlic chicken sheet pan meal that combines chicken, asparagus and potatoes all in a light lemon garlic sauce. Perfect for busy weeknights. Gluten-free + diary-free.
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A sheet pan with rows of asparagus, chicken and potatoes.

Spring Quinoa Salad

Roasted asparagus and radishes are the star of this fresh and flavorful springtime quinoa salad. Perfect as a make-ahead lunch option for a potluck side dish. Vegan and gluten-free.
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Spring quinoa salad with roasted asparagus and radishes in bowl.

Grilled Shrimp Salad

4.13 from 8 votes
Grilled shrimp salad with quinoa, broccoli and roasted asparagus! Prepare everything ahead of time and throw it into a bowl for a quick and easy lunch or dinner.
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Overhead photo of a bowl of grilled shrimp salad.

Hummus Collard Wraps

4.56 from 9 votes
Easy and healthy hummus collard wraps with crunchy carrots, cucumbers, cabbage and roasted asparagus.
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Hand holding two halves of veggie packed hummus collard wraps.

Mason Jar Nicoise Salad

5 from 1 vote
This nicoise salad can be meal prepped two ways: in a mason jar or a meal prep container. It's filling, flavorful and loaded with protein but is still light and easy to digest. Don't skip the fresh dill! Gluten-free. 
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Layered nicoise salad in a mason jar.

Creamy Asparagus Pea Soup

This simple spring soup includes two of my all time favorite vegetables: asparagus and peas!
Get Recipe from Minimalist Baker

Asparagus and Sweet Potato Hash with Chimichurri

This asparagus and sweet potato hash is kind of amazing and the chimichurri really steals the show!
Get Recipe from A House in the Hills
A House in the Hills asparagus sweet potato hash with chimichurri.

Sauteed Asparagus with Candied Bacon

How to eat more vegetables, add CANDIED bacon! Easy Sauteed Asparagus with Candied Bacon. A low carb, gluten free, side dish that’s easy and quick to make!
Get Recipe from Cotter Crunch
Cotter Crunch sauteed asparagus with candied bacon.

Tomato Basil Zucchini Pasta with Goat Cheese and Asparagus

This pasta is one of those ones that has a rich, creamy taste without that heavy feeling that comes with it. The shaved asparagus adds an earthiness to the dish and a nice boost of texture.
Get Recipe from Inspiralized
Inspiralized tomato basil zucchini pasta with goat cheese and asparagus.

More Recipe Collections You Might Enjoy

15 Healthy Asparagus Recipes (+ Roasted Asparagus)

5 from 1 vote
15 asparagus recipes for spring plus how to make roasted asparagus, an easy and healthy side dish that comes together in less than 30 minutes.
Plate of roasted asparagus topped with parmesan, red pepper flakes, and a lemon wedge on the side. Beside the bowl are smaller bowls filled with red pepper, parmesan, and a cutting board with lemon slices.
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 2

Ingredients

  • 1 bunch fresh asparagus
  • 1 Tablespoon olive oil
  • 1 teaspoon sea salt
  • ½ teaspoon ground pepper
  • parmesan cheese, for topping

Instructions
 

  • Preheat oven to 425°F.
  • Place the asparagus into a mixing bowl, and drizzle with the olive oil. Toss to coat the spears, then sprinkle with salt and pepper.
  • Arrange the asparagus onto a baking sheet in a single layer.
  • Bake in the preheated oven until just tender, 12 to 15 minutes depending on thickness.
  • Sprinkle with shredded parmesan cheese.

Nutrition

Serving: 6spears, no toppings Calories: 80kcal Carbohydrates: 4g Protein: 2g Fat: 7g Saturated Fat: 1g Polyunsaturated Fat: 1g Monounsaturated Fat: 5g Sodium: 1182mg Potassium: 202mg Fiber: 2g Sugar: 2g
Course: Side
Cuisine: American
Keyword: asparagus recipes

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Recipe Rating




    8 comments
    1. lindsay Cotter
      April 16, 2016 AT 7:49 am

      thanks lovely! i adore asparagus and am still trying to get my husband to like it! saving all these to try!

      1. Brittany Mullins
        April 18, 2016 AT 11:04 am

        Isaac is funny about asparagus too… boys!!

    2. Megan @ Skinny Fitalicious
      April 15, 2016 AT 11:19 am

      I love asparagus! It can be hard to find, but makes me cherish it more when I find it.

    3. Danae @ Recipe Runner
      April 15, 2016 AT 11:01 am

      I’m pretty sure I’ll be making all of these asparagus recipes over the next month since I can’t get enough of the stuff!

      1. Brittany Mullins
        April 18, 2016 AT 11:06 am

        I highly support this decision. 🙂

    4. Ruth
      April 15, 2016 AT 10:13 am

      Asparagus is so yummy that it is worth putting up with the foul pee smell, ha! Tonight we are going to try ribboned asparagus on pizza. Your Asparagus Feta Salad has already been bookmarked for a side dish next week 🙂

    5. Kristen @ A Mind Full Mom
      April 15, 2016 AT 8:25 am

      Asparagus is TOTALLY the cool kid at the table and all these recipes look incredible!

Parchment paper lined with protein balls.

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