Natural Menopause Therapy
01.05.2021
Best Protein Sources for Vegetarian Athletes
01.05.2021
Show all

Roasted Asparagus

This roasted asparagus recipe is a fast and healthy side dish that gets sweet and tender with just a little olive oil, salt and pepper, and a hot oven.

Oven Roasted Asparagus | foodiecrush.com #asparagus #side #recipe #healthy

Easy Roasted Asparagus

No matter what type of diet you follow, one of the healthiest ways to eat asparagus is cooking it in the oven on high heat. Drizzled with olive oil, salt and pepper, and a squeeze of lemon juice, roasted asparagus cooked in a hot oven becomes tender, sweet, and full of flavor. Asparagus is high in fiber, loaded with nutrients, and won’t spike glucose levels like carrots or potatoes can after you eat it.

Ready in about 15 minutes, one of my favorite ways to enjoy roasted asparagus is to roast a batch of it for eating all through the week. You’ll usually find it in on my plate with a sprinkle of Parmesan cheese or topped with browned butter and almonds. It’s also a fave added to salads, this scrambled egg breakfast toast, and in my gooey dill harvarti and asparagus grilled cheese sandwich. I even snack on it straight from the fridge.

Quick and easy, roasted asparagus is a simple side dish work horse everyone loves.

Asparagus Spears | foodiecrush.com

5 Facts about Healthy Asparagus

  1. Asparagus is high in several vitamins and minerals, including vitamin k, vitamin E, folate, and fiber, and it also helps regulate blood sugar.
  2. Asparagus is so healthy for you! It has anti-inflammatory and antioxidant properties, including glutathione, which fights cancer, protects your skin from pollution and sun damage, and also slows down the aging process (yes, please).
  3. Asparagus has a high water content and is a natural diuretic.
  4. Speaking of, um what’s up with asparagus making our pee smell so funky? Well, turns out this veg contains asparagusic acid  and when we start to digest asparagus, the acid is broken down into a group of sulfurous compounds (hence the offensive scent). #worthit
  5. Back in the day (like ancient times), asparagus was regarded as an aphrodisiac. Smelly pee and all. Who knew?

What You’ll Need for Roasted Asparagus

When asparagus is roasted, it caramelizes and becomes sweetly delicious. In fact, it’s so good it doesn’t need much added to it at all.

All you need for roasting asparagus is:

  • a sheet pan
  • olive oil
  • kosher salt and freshly ground black pepper
  • a hot oven
  • a squeeze of fresh lemon

How to Trim Asparagus | foodiecrush.com

How to Prep Asparagus

Is asparagus better thick or thin? Ah, the debate that rages on…with no right answer. With roasted asparagus where the sugars caramelize in high heat, you’ll find a sweeter bite, so both sizes taste delicious. Adjust your cooking time depending on the thickness of the stalk.

Look for the freshest stalks you can find. Choose bright green stalks that are firm and fresh. While asparagus is more readily available in spring, you can typically find good quality year round.

Always wash the asparagus before roasting. Gently press with a kitchen towel to remove any moisture so the oil sticks to the stalks and the asparagus roasts instead of steams.

Trim your asparagus. Back in the day I would bend each individual stalk of asparagus until it snapped to discard the woody stem, about one inch up from the bottom of the stalk. These days I just line them up and chop off the ends with a sharp knife.

I don’t bother with peeling asparagus spears. But for a more tender asparagus stalk, use a vegetable peeler to trim the outer layer of the spear.

Oven Roasted Asparagus | foodiecrush.com #asparagus #side #recipe #healthy

How Long to Roast Asparagus?

Depending on how thick your asparagus spears are, cook roasted asparagus at 450°F for 8 to 10 minutes.

How to Roast Asparagus

Cooking asparagus in the oven couldn’t be simpler! I’ve outlined the basic steps below, but keep scrolling for more detailed instructions in the recipe card below.

  • Line your baking sheet with foil. This makes for super fast clean up.
  • Toss on your sheet. Drizzle the olive oil directly on your asparagus and season with the salt and pepper, then toss with your hands before roasting. Why dirty an extra bowl?
  • Use high heat. Roast asparagus at 450°F. High heat caramelizes the sugars in the asparagus for a super delicious spear. Adjust your roasting time depending on the thickness of your spears.
  • Brighten up the flavors. Once the roasted asparagus comes out of the oven, immediately squeeze a little lemon juice on top to brighten up the flavors and round out the dish.

How to Roast Asparagus | foodiecrush.com #asparagus #side #recipe #healthy

Ways to Dress Up Your Roasted Asparagus

If you want to add more flavor to your oven roasted asparagus, consider adding these ingredients:

Why Is My Roasted Asparagus Stringy?

Tough and stringy asparagus is caused by overcooking the asparagus and depleting it of its natural moisture. Stringy asparagus can also be attributed to the tough and fibrous ends that should always be trimmed off and discarded before cooking.

Can I Prep Roasted Asparagus in Advance?

Absolutely! Oven roasted asparagus tastes delish warm or at room temperature, so this is a great make-ahead side dish if you have people coming over for dinner. You can also repurpose the leftovers so many ways.

Roasted Asparagus with Blender Hollandaise | foodiecrush.com #hollandaise #egg #asparagus

More Easy Asparagus Recipes to Make

If you make this recipe, please let me know! Leave a ⭐️⭐️⭐️⭐️⭐️ rating on this recipe below and leave a comment, take a photo and tag me on Instagram with #foodiecrusheats.

Roasted Asparagus | foodiecrush.com #asparagus #side #recipe #healthy

THE BEST Roasted Asparagus Recipe

This roasted asparagus recipe is a fast, healthy and easy side dish that goes with just about anything on your dinner table and is great for meal prep too.

Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 4
Calories 216 kcal

Ingredients

  • 1
    pound
    fresh asparagus
    , trimmed
  • 1-2
    tablespoons
    olive oil
  • 1/2
    lemon
    , juiced
  • 1/2
    teaspoon
    kosher salt
  • 1/2
    teaspoon
    pepper

Instructions

  1. Preheat oven to 450°F.

  2. Place asparagus in a single layer on a baking sheet and drizzle with the olive oil, coating spears evenly.

  3. Sprinkle with salt and pepper and roast for 8-10 minutes (depending on thickness of spears) until tender.

  4. Squeeze with fresh lemon and serve warm or at room temperature.

Recipe Notes

  • I use my toaster oven to save time and energy when cooking roasted asparagus.

Nutrition Facts

THE BEST Roasted Asparagus Recipe

Amount Per Serving

Calories 216
Calories from Fat 126

% Daily Value*

Fat 14g22%

Saturated Fat 2g13%

Sodium 1172mg51%

Potassium 916mg26%

Carbohydrates 18g6%

Fiber 9g38%

Sugar 8g9%

Protein 10g20%

Vitamin A 3430IU69%

Vitamin C 25.4mg31%

Calcium 109mg11%

Iron 9.7mg54%

* Percent Daily Values are based on a 2000 calorie diet.

More Vegetable Side Dish Recipes

We send good emails. Subscribe to FoodieCrush and have each post plus exclusive content only for our subscribers delivered straight to your e-mail box.

Follow me on InstagramFacebook, Pinterest and Twitter for more FoodieCrush inspiration.

As always, thank you for reading and supporting companies I partner with, which allows me to create more unique content and recipes for you. There may be affiliate links in this post of which I receive a small commission. All opinions are always my own.

“What should I make for dinner?”

If this is a question you often ask, take our brief quiz and we’ll share a recommended recipe favorite with you.

Terms of use Privacy policy