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!

A plate with asparagus and lemon wedges topped with cheese and red pepper flakes.
5 from 11 votes

Air Fryer Asparagus

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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Asparagus feta salad in a large bowl with a gold spoon and lemon slices on top.
4.22 from 28 votes

Asparagus Salad with Lemon and Feta

Tender blanched asparagus spears combined with red onion and parsley in a light lemon feta dressing.
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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.
4.88 from 8 votes

Roasted Asparagus

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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Four mason jars filled with a strawberry spinach chicken salad.
4.50 from 14 votes

Strawberry Spinach Mason Jar Salad

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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Bowl with zucchini noodles, asparagus and shrimp garnished with lemon and red pepper flakes.
4.35 from 20 votes

Garlic Shrimp and Asparagus over Zucchini Noodle Pasta

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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A sheet pan with rows of asparagus, chicken and potatoes.
4.75 from 39 votes

Lemon Garlic Chicken + Veggies Sheet Pan Meal

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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Spring quinoa salad in a serving bowl.
5 from 6 votes

Spring Quinoa Salad

This spring quinoa salad combines quinoa with roasted asparagus and radishes, fresh parsley and pistachios all tossed in a simple lemon dressing. It's fresh, flavorful and perfect for meal prep.
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Overhead photo of a bowl of grilled shrimp salad.
4.37 from 11 votes

Grilled Shrimp Salad

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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Hand holding two halves of veggie packed hummus collard wraps.
4.60 from 10 votes

Hummus Collard Wraps

Easy and healthy hummus collard wraps with crunchy carrots, cucumbers, cabbage and roasted asparagus.
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A mason jar containing layers of Nicoise salad ingredients.
5 from 2 votes

Nicoise Mason Jar Salad

This Nicoise mason jar salad combines fresh veggies, canned tuna, potatoes and hard boiled egg with a lemon vinaigrette. It's flavorful, loaded with protein and is perfect for meal prep!
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Creamy Asparagus Pea Soup

This simple spring soup includes two of my all time favorite vegetables: asparagus and peas!
Get Recipe from Minimalist Baker
A House in the Hills asparagus sweet potato hash with chimichurri.

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
Cotter Crunch sauteed asparagus with candied bacon.

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
Inspiralized tomato basil zucchini pasta with goat cheese and asparagus.

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

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5 from 2 votes

15 Healthy Asparagus Recipes (+ Roasted Asparagus)

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.
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 2


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


  • 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.


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

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Side
Cuisine: American
Keyword: asparagus recipes
Did you make this recipe?Mention @eatingbirdfood and tag #eatingbirdfood!

About Brittany

Hey there, I’m Brittany, the creator of Eating Bird Food, cookbook author, health coach and mama of two littles. Here you’ll find quick and easy recipes that make healthy fun and enjoyable for you and your family!

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Recipe Rating


  1. All of these recipes look fabulous. Asparagus is a go to veggie. It can it paired with almost anything. The pasta and the hash are calling my name. xo Lauren

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

  3. 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 🙂

  4. 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!

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