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Keto Cheesy Asparagus Casserole
Keto Cheesy Asparagus Casserole

Keto Cheesy Asparagus Casserole
This Asparagus Casserole Keto Recipe is easy to make and delicious. It is made with fresh asparagus, a creamy cheese sauce, and crunchy bacon. Your whole family will love this keto-friendly comfort food side dish. Course: Side Dish…
Keto Cheesy Asparagus Casserole
Source
Ingredients:
1
Servings
  • 2
    item
     bunches asparagus
  • 1
    tbsp
     butter
  • 0.5
    oz
     cream cheese, softened
  • 120
    ml
     heavy whipping cream
  • 1
    tbsp
     chicken broth
  • 0.25
    tsp
     italian seasoning
  • 0.5
    tsp
     garlic powder
  • 0.25
    tsp
     paprika
  • 0.13
    tsp
     salt
  • 0.13
    tsp
     pepper
  • 80
    ml
     parmesan cheese, grated
  • 30
    ml
     pepper jack cheese, grated
  • 120
    ml
     mozzarella cheese, grated
  • 0.5
    tsp
     red pepper flakes
  • 80
    ml
     bacon, cooked and crumbled
  • 1
    item
     almond flour
  • 1
    item
     spices: garlic powder, onion powder
  • 1
    item
     ? dont forget your electrolytes, they are needed daily
  • 1
    item
     a good form of electrolytes is
  • 1
    item
     powerade zero
  • 1
    item
     pickle juice
  • 1
    item
     pink himalayan salt added to your food
  • 1
    item
     ? strict keto – counts all macros, does not eat processed foods
  • 1
    item
     ? macros are a break down of the calories you intake for the day
  • 1
    item
     ? carbs are a limit – try not to go over your carb limit. 20 net carbs!
  • 1
    item
     ? protein is a goal- try your best to reach your protein goal
Keto Cheesy Asparagus Casserole
Instructions:
  1. Preheat oven to 400 degrees. Wash and trim the asparagus, then grease the 9 X 13 baking pan and lay them in it.See how to trim asparagus in the notes below.
  2. In a skillet melt butter on medium heat, then add softened cream cheese, heavy whipping cream, chicken broth, garlic powder, paprika, Italian seasoning, salt, and pepper. Continuously whisk until the ingredients are thoroughly combined.
  3. Reduce to a medium/low heat and allow the sauce to simmer gently boiling until the heavy whipping cream has reduced and thickened. Keep whisking so that it doesn’t stick to the bottom of the pan. It will take a few minutes for the sauce to reduce and thicken.
  4. Once it has thickened, add the parmesan and pepper jack cheese then continue to stir until the cheeses melt and the sauce is smooth.
  5. Pour the cheese sauce over the asparagus down the middle of the casserole dish, avoiding the tops of the asparagus. Next, sprinkle the mozzarella cheese and crushed red pepper flakes on top of the cheese sauce. (Make sure to check out the process pics above the recipe card.)
  6. Bake for 15 minutes.If you prefer crunchier asparagus, you can reduce the baking time for 2-3 minutes.
  7. Remove from oven and add bacon crumbles to the top.
  8. Bake for another 3 minutes and enjoy!
  9. Calories: 241kcal | Carbohydrates: 8g | Protein: 10g | Fat: 20g | Saturated Fat: 11g | Cholesterol: 58mg | Sodium: 387mg | Potassium: 358mg | Fiber: 3g | Sugar: 3g | Vitamin A: 1742IU | Vitamin C: 9mg | Calcium: 178mg | Iron: 3mg
  10. If you are a keto newbie- This should help pretty much all you need to know.. FREE… copy, paste and share to help other newbies. Share and Save Profile
  11. -Eggs, eggs, eggs zero carbs!
  12. • Chicken/ Turkey- Thighs w/ skin or wings are the best because breasts are high in protein. However, you CAN eat breasts, just have to eat more fat to compensate.
  13. • Fish- Tuna, Salmon, Cod, Haddock, etc.
  14. • Shrimp/ Lobster- Go crazy, use lots of butter!
  15. • Mozerella & Cheddar- Buy in bulk, they freeze well and are insanely versatile!
  16. • Cottage cheese- Good to throw in your lunch with berries, usually around 4-8g of Carbs per serving
  17. • Cream Cheese- Freezes very well, this is one of the things that I always glance at whenever I go to the store, and always buy a bunch of if it’s under 75 cents per 8oz.
  18. – Vegetables: No potatoes! Get your carbs from above ground veggies!!!
  19. • Zucchini- Great for a noodle substitute!
  20. • Avacado- Awesome source of natural fat!
  21. • Spaghetti Squash- Versatile, makes a great spaghetti substitute and is even great for making hash browns!!
  22. • Broccoli- Great with cheese, steamed or just raw!
  23. • Asparagus- Awesome roasted or sautéed with bacon and garlic!
  24. • Cauliflower- AWESOME potato substitute!!
  25. • Celery- Great with cream cheese or all natural peanut butter!
  26. • Green beans- Awesome sautéed in bacon grease with garlic, (watch portion size, though).
  27. – Fruits: Most are a no-no, especially bananas, oranges and grapes.
  28. • Lemon/ Limes- Adds great flavor!
  29. – Nuts (grams of Carbs per 100 grams, or 3.5 oz)
  30. • Butter: Kerry Gold is best but just make sure it’s REAL butter and not a spread or margarine
  31. • Ranch, Blue cheese, Cesar, Thousand Island, Balsamic- Watch carbs/ sugar, but there’s tons of brands, so you can find one you love!
  32. • Mayo- Natural/ organic is best, but I use Hellmann’s all the time.
  33. • G. Hughes brand sugar free BBQ sauce
  34. • Broths/ Stocks: Stay away from reduced fat. Bone broth is awesome!
  35. • Pork rinds (0 carbs, very versatile. Can be used as breading, nacho substitute or even sprinkled with cinnamon & stevia and eaten like cereal with Almond milk and tastes like cinnamon toast crunch!)
  36. • WATER- Lots of it!
  37. • Crystal Light- Tons of options and very convenient!
  38. • Coffee- Add a Tablespoon of coconut oil or MCT oil, Stevia/erythritol, heavy whipping cream and vanilla, pumpkin extract or Cocoa powder & peppermint extract *BOOM* Homemade creamer!
  39. Bud Select 55 (1.9)
  40. MGD 64 (2.4)
  • 2
    item
     bunches asparagus
  • 1
    tbsp
     butter
  • 0.5
    oz
     cream cheese, softened
  • 120
    ml
     heavy whipping cream
  • 1
    tbsp
     chicken broth
  • 0.25
    tsp
     italian seasoning
  • 0.5
    tsp
     garlic powder
  • 0.25
    tsp
     paprika
  • 0.13
    tsp
     salt
  • 0.13
    tsp
     pepper
  • 80
    ml
     parmesan cheese, grated
  • 30
    ml
     pepper jack cheese, grated
  • 120
    ml
     mozzarella cheese, grated
  • 0.5
    tsp
     red pepper flakes
  • 80
    ml
     bacon, cooked and crumbled
  • 1
    item
     almond flour
  • 1
    item
     spices: garlic powder, onion powder
  • 1
    item
     ? dont forget your electrolytes, they are needed daily
  • 1
    item
     a good form of electrolytes is
  • 1
    item
     powerade zero
  • 1
    item
     pickle juice
  • 1
    item
     pink himalayan salt added to your food
  • 1
    item
     ? strict keto – counts all macros, does not eat processed foods
  • 1
    item
     ? macros are a break down of the calories you intake for the day
  • 1
    item
     ? carbs are a limit – try not to go over your carb limit. 20 net carbs!
  • 1
    item
     ? protein is a goal- try your best to reach your protein goal
1
Servings
0

Preheat oven to 400 degrees. Wash and trim the asparagus, then grease the 9 X 13 baking pan and lay them in it.See how to trim asparagus in the notes below.

In a skillet melt butter on medium heat, then add softened cream cheese, heavy whipping cream, chicken broth, garlic powder, paprika, Italian seasoning, salt, and pepper. Continuously whisk until the ingredients are thoroughly combined.

Reduce to a medium/low heat and allow the sauce to simmer gently boiling until the heavy whipping cream has reduced and thickened. Keep whisking so that it doesn’t stick to the bottom of the pan. It will take a few minutes for the sauce to reduce and thicken.

Once it has thickened, add the parmesan and pepper jack cheese then continue to stir until the cheeses melt and the sauce is smooth.

Pour the cheese sauce over the asparagus down the middle of the casserole dish, avoiding the tops of the asparagus. Next, sprinkle the mozzarella cheese and crushed red pepper flakes on top of the cheese sauce. (Make sure to check out the process pics above the recipe card.)

Bake for 15 minutes.If you prefer crunchier asparagus, you can reduce the baking time for 2-3 minutes.

Remove from oven and add bacon crumbles to the top.

Bake for another 3 minutes and enjoy!

Calories: 241kcal | Carbohydrates: 8g | Protein: 10g | Fat: 20g | Saturated Fat: 11g | Cholesterol: 58mg | Sodium: 387mg | Potassium: 358mg | Fiber: 3g | Sugar: 3g | Vitamin A: 1742IU | Vitamin C: 9mg | Calcium: 178mg | Iron: 3mg

If you are a keto newbie- This should help pretty much all you need to know.. FREE… copy, paste and share to help other newbies. Share and Save Profile

-Eggs, eggs, eggs zero carbs!

• Chicken/ Turkey- Thighs w/ skin or wings are the best because breasts are high in protein. However, you CAN eat breasts, just have to eat more fat to compensate.

• Fish- Tuna, Salmon, Cod, Haddock, etc.

• Shrimp/ Lobster- Go crazy, use lots of butter!

• Mozerella & Cheddar- Buy in bulk, they freeze well and are insanely versatile!

• Cottage cheese- Good to throw in your lunch with berries, usually around 4-8g of Carbs per serving

• Cream Cheese- Freezes very well, this is one of the things that I always glance at whenever I go to the store, and always buy a bunch of if it’s under 75 cents per 8oz.

– Vegetables: No potatoes! Get your carbs from above ground veggies!!!

• Zucchini- Great for a noodle substitute!

• Avacado- Awesome source of natural fat!

• Spaghetti Squash- Versatile, makes a great spaghetti substitute and is even great for making hash browns!!

• Broccoli- Great with cheese, steamed or just raw!

• Asparagus- Awesome roasted or sautéed with bacon and garlic!

• Cauliflower- AWESOME potato substitute!!

• Celery- Great with cream cheese or all natural peanut butter!

• Green beans- Awesome sautéed in bacon grease with garlic, (watch portion size, though).

– Fruits: Most are a no-no, especially bananas, oranges and grapes.

• Lemon/ Limes- Adds great flavor!

– Nuts (grams of Carbs per 100 grams, or 3.5 oz)

• Butter: Kerry Gold is best but just make sure it’s REAL butter and not a spread or margarine

• Ranch, Blue cheese, Cesar, Thousand Island, Balsamic- Watch carbs/ sugar, but there’s tons of brands, so you can find one you love!

• Mayo- Natural/ organic is best, but I use Hellmann’s all the time.

• G. Hughes brand sugar free BBQ sauce

• Broths/ Stocks: Stay away from reduced fat. Bone broth is awesome!

• Pork rinds (0 carbs, very versatile. Can be used as breading, nacho substitute or even sprinkled with cinnamon & stevia and eaten like cereal with Almond milk and tastes like cinnamon toast crunch!)

• WATER- Lots of it!

• Crystal Light- Tons of options and very convenient!

• Coffee- Add a Tablespoon of coconut oil or MCT oil, Stevia/erythritol, heavy whipping cream and vanilla, pumpkin extract or Cocoa powder & peppermint extract *BOOM* Homemade creamer!

Bud Select 55 (1.9)

MGD 64 (2.4)

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