Healthy Side Dish Recipes Healthy Vegetable Side Dish Recipes Healthy Asparagus Side Dish Recipes Baked and Roasted Asparagus Recipes Asparagus Casserole 4.8 (4) 4 Reviews Blanching the asparagus before assembling this casserole helps to maintain its vibrant green color. This asparagus casserole is perfect for the holidays or a weeknight dinner. By Adam Hickman Adam Hickman Adam Hickman spent nearly a decade developing, testing and refining thousands of recipes for various Dotdash Meredith brands, including Real Simple, Food & Wine and EatingWell. This involved evaluating recipes using ESHA (a nutritional analysis software) and adjusting them as needed to meet nutritional standards. EatingWell's Editorial Guidelines Updated on May 20, 2023 Reviewed by Dietitian Jessica Ball, M.S., RD Reviewed by Dietitian Jessica Ball, M.S., RD Instagram Jessica Ball, M.S., RD, has been with EatingWell for three years and works as the associate nutrition editor for the brand. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes. EatingWell's Editorial Guidelines Print Rate It Share Share Tweet Pin Email Photo: Jason Donnelly Prep Time: 30 mins Total Time: 45 mins Servings: 10 Yield: 1 casserole Nutrition Profile: Egg-Free High Fiber High-Protein Low Carbohydrate Nut-Free Soy-Free Vegetarian Jump to Nutrition Facts Is Asparagus Casserole Healthy? Asparagus is a highly nutritious vegetable with numerous health benefits, providing a good source of fiber, vitamin C, vitamin K, potassium and folate. Low in calories, but high in antioxidants and nutrients, a half cup of cooked asparagus provides 20 calories, 2 grams of fiber and 2 grams of protein. Fresh asparagus is blanched so they remain tender, crisp and bright green. The casserole is baked for 12 to 15 minutes, and this quick-cooking method will preserve the nutritional content and antioxidant power of asparagus. What Goes with Asparagus Casserole? This simple side dish can be prepared for a holiday meal or a weeknight dinner and pairs well with many main dishes, including Herb-Roasted Turkey, Garlic-Rosemary Roast Beef with Horseradish Sauce, Lamb Chops with Mint Pan Sauce, Roasted Salmon & Tomatoes with Garlic & Olives and Roast Chicken with Cider Gravy. Asparagus casserole can also be the main course when paired with Brown Rice Pilaf, Whole-Wheat Couscous with Parmesan & Peas or Kale, Quinoa & Apple Salad. Additional reporting by Jan Valdez Ingredients 3 tablespoons unsalted butter, divided ½ cup panko breadcrumbs, preferably whole-wheat 3 pounds asparagus, trimmed and cut into 2-inch pieces 1 tablespoon finely chopped garlic 2 tablespoons all-purpose flour 2 cups whole milk 5 ounces cream cheese ½ cup shredded part-skim mozzarella cheese 1 teaspoon salt Directions Preheat oven to 450°F. Put a large pot of water on to boil. Set a large bowl of ice water near the stove. Melt 1 tablespoon butter in a small bowl in the microwave, about 30 seconds. Stir in panko; set aside. Cook asparagus in the boiling water until bright green, about 1 minute. Drain and transfer to the ice bath. Let cool for 5 minutes, then drain and pat dry. Arrange the asparagus in a 9-by-13-inch baking dish. Heat the pot over medium-high heat. Add the remaining 2 tablespoons butter and stir until melted. Add garlic and cook, stirring, until fragrant, about 1 minute. Add flour and cook, stirring, for 30 seconds. Gradually whisk in milk. Bring to a boil, whisking constantly. Continue cooking and whisking until the mixture thickens, about 5 minutes. Remove from heat. Stir in cream cheese, mozzarella and salt. Pour the cheese sauce over the asparagus and stir to coat. Sprinkle the reserved panko mixture on top. Bake until the asparagus is tender, 12 to 15 minutes. Equipment 9-by-13-inch baking dish To make ahead Prepare through Step 4 and refrigerate for up to 2 days. Let stand at room temperature while the oven preheats. Rate it Print Nutrition Facts (per serving) 179 Calories 11g Fat 13g Carbs 7g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 10 Calories 179 % Daily Value * Total Carbohydrate 13g 5% Dietary Fiber 3g 11% Total Sugars 5g Protein 7g 15% Total Fat 11g 14% Saturated Fat 7g 35% Cholesterol 32mg 11% Vitamin A 1663IU 33% Vitamin C 10mg 11% Folate 189mcg 47% Sodium 360mg 16% Calcium 139mg 11% Iron 1mg 7% Magnesium 26mg 6% Potassium 380mg 8% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved