The Best Roasted Asparagus Recipe

This oven roasted asparagus is fast and easy and makes a flavorful side dish for almost any meal. It’s tasty enough to serve to guests and easy enough to whip up on any weeknight.

This oven roasted asparagus is fast and easy and makes a flavorful side dish for almost any meal. It’s tasty enough to serve to guests and easy enough to whip up on any weeknight.

I’m not sure why roasted vegetables weren’t a thing when I was a kid. We ate a lot of steamed broccoli with butter, which was fine, but definitely not as good as roasted broccoli. I never liked Brussels sprouts until I had them roasted (no one likes mushy Brussels sprouts), and I can’t imagine eating asparagus any way other than roasted.

Main dishes get all the love these days, but a delicious side dish can make a meal much more memorable. I also find that it’s much harder to get creative and break out of side dish ruts. In my house, we eat a lot of roasted broccoli (again, better than steamed broccoli, but it gets boring after awhile) and salad. It’s always exciting when summer rolls around and more exciting vegetable start showing up at the store.

When it comes to seasoning my roasted vegetables, I tend to stick with the basics; salt, pepper, and garlic. This time I went out on a limb and decided to get fancy with my roasted asparagus, instead of garlic, I went with onion powder. Who knew that something so simple would make this already tasty dish even better?

 
the best oven roasted asparagus
 

The Best Roasted Asparagus

Makes: 2-4 servings

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Prep time:

Cook time:

Ingredients:
  • 1 bunch of asparagus (about one pound)
  • 1 tablespoon olive oil
  • 1 teaspoon onion powder
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper

Instructions:
  1. Preheat oven to 400°F.

  2. Snap the woody ends off each of the stalks (they will naturally snap where the tough part ends and the good stuff begins).

  3. Place the asparagus on a baking sheet and coat with the olive oil.

  4. Sprinkle with the onion powder, salt, and pepper and mix to coat evenly.

  5. Bake for about 10 minutes, until the stalks are just tender and the ends begin to get brown and crispy. The total cooking time will vary depending on the thickness of your asparagus.

Asparagus Nutrition Facts

Below is asparagus nutrition information for one cup of raw asparagus, according to the USDA:

  • 27 calories per cup

  • 3 grams of protein

  • 3 grams fiber

  • 5 grams carbohydrates

  • 55.7 mcg vitamin K (70% DV)

  • 1013 IU vitamin A (as beta carotene, 20% DV)

  • 70 mcg folate (17% DV)

  • 2.9 mg iron (16% DV)

  • 7.5 mg vitamin C (13% DV)

  • 0.2 mg vitamin B1/thiamin (13% DV)

  • 0.3 copper (13% DV)

  • 0.2 mg vitamin B2/riboflavin (11% DV)

  • 271 mg potassium (8% DV)

  • 1.3 mcg vitamin B3/niacin (7% DV)

  • 0.1 mg vitamin B6 (6% DV)

  • 2.2 mg vitamin E (11% DV)

  • 0.7 mg zinc (5% DV)

Nutritional benefits of asparagus

Vitamin K is primarily responsible for blood clotting, it is also important in bone health, it works along with vitamin D to help with bone mineralization, cell growth, and tissue regrowth. Vitamin K is also important in heart health. Asparagus is high in vitamin K, as are many other green vegetables.

Asparagus has lots of antioxidants which can help prevent and reverse chronic health problems. There are some studies that show that it may reduce the incidence of certain types of cancer. [1]

One unique property of asparagus is that it acts as a natural diuretic. Asparagus may also help prevent high blood pressure and kidney damage by inhibiting the activity of angiotensin-converting enzyme (ACE). [2]

Asparagus is high in prebiotic fibers and inulin which is important for digestive tract health. Inulin does not break down in your digestive tract, which makes it a good food source for the healthy bacteria in your gut. Fiber is important as it lowers your risk of developing type 2 diabetes and helps with natural detoxification pathways in your body. Increased fiber intake may be linked to a lower risk of certain gastrointestinal disorders including GERD, ulcers, diverticulitis, and constipation. [3]

Asparagus can also benefit your skin health due to it’s realtively high content of vitamins C, E, and A (as beta carotene). These vitamins as well as many polyphenols are important for maintaining healthy skin, decreasing damage due to sun, and even potentially preventing skin cancer. [4]

While you certainly can’t get all the nutrients you need from asparagus, you can see that as a part of a diverse, nutrient-dense diet, it has many incredible health benefits!