30 Keto Chicken and Asparagus Recipes Light and Healthy

Here is why I put this together. Keto chicken and asparagus has me craving meals that are light, satisfying, and easy to pull off on busy nights. I want dinners that come together fast and taste fresh. So I collected 30 keto chicken and asparagus recipes that are light, healthy, and full of flavor.

If you’re into easy keto meals, this one’s for you. If you cook for a busy family or you want more vegetables on your plate without losing taste, these ideas fit. You love chicken, you love asparagus, and you want options that stay simple.

You’ll get recipes that are easy to cook and light on calories. Most can be made in one pan or in under 30 minutes. They pair chicken with asparagus in bright, fresh sauces that stay low carb and high in protein.

Each recipe uses simple ingredients you can grab at any store. Many rely on quick techniques like pan searing or roasting. Expect crisp-tender asparagus, juicy chicken, and sauces that wake up your taste buds without a lot of sugar.

Here is how to use this collection. Pick a few that fit your week, gather your staples, and you can swap spices to suit your taste. If you meal prep, these recipes reheat well and keep your macros on track.

Let’s dive in and start with a couple that match your schedule. Next steps: grab a skillet, a bunch of asparagus, and some chicken, and get cooking. Tell me which recipe you try first and how you tweak it.

1. Lemon Garlic Chicken with Asparagus

You want a light, tasty dinner that fits a keto plan. This Lemon Garlic Chicken with Asparagus hits that spot. The lemon notes lift the dish, the chicken stays juicy, and the asparagus stays crisp. It comes together in about 30 minutes, great for busy evenings. Here is why it works for you: simple flavors, fast cooking, and a dish you can throw into meal prep.

Recipe Overview:

– Servings: 4

– Prep Time: 10 mins

– Cook Time: 20 mins

– Total Time: 30 mins

– Calories: 320 per serving

Nutrition Information:

– Protein: 35g

– Carbs: 6g

– Fat: 18g

Ingredients:

– 4 chicken breasts

– 1 bunch of asparagus

– 3 cloves garlic, minced

– Juice of 2 lemons

– 2 tablespoons olive oil

– Salt and pepper to taste

Instructions:

1. Whisk lemon juice, garlic, olive oil, salt, and pepper in a bowl.

2. Coat the chicken with the mixture and let it sit for 15 minutes.

3. Heat a skillet over medium heat. Cook the chicken about 6-7 minutes per side until browned and cooked through.

4. Add asparagus to the pan and sauté 4-5 minutes until crisp-tender.

5. Serve the chicken atop a bed of asparagus and drizzle with any remaining lemon juice.

Tips:

– For more aroma, add a pinch of rosemary or thyme to the marinade.

– Pair with a simple side salad to finish the meal.

2. Chicken and Asparagus Stir-Fry

Want a quick, keto friendly dinner that still tastes great? Try Chicken and Asparagus Stir-Fry. It cooks in under 20 minutes. It uses simple ingredients and a bright sauce made from soy or coconut aminos, ginger, and sesame. The asparagus stays crisp and the chicken stays tender, perfect for busy nights.

Recipe Overview:

– Servings: 4

– Prep Time: 5 mins

– Cook Time: 15 mins

– Total Time: 20 mins

– Calories: 290 per serving

Nutrition Information:

– Protein: 30g

– Carbs: 7g

– Fat: 15g

Ingredients:

– 2 cups cooked chicken, shredded

– 1 bunch asparagus, cut into 2-inch pieces

– 3 tablespoons soy sauce (or coconut aminos for a lower-sodium option)

– 1 tablespoon sesame oil

– 1 teaspoon ginger, grated

– 2 green onions, chopped

Instructions:

1. Heat the sesame oil in a pan over medium heat.

2. Add ginger and sauté for 1 minute.

3. Toss in asparagus and stir-fry for 4-5 minutes until bright green.

4. Add shredded chicken and soy sauce, mixing well. Cook for another 3-4 minutes.

5. Garnish with green onions before serving.

Tips:

– Make it spicy by adding red pepper flakes.

– Serve over cauliflower rice for a low-carb option.

In just 20 minutes, you can whip up a flavorful keto chicken and asparagus stir-fry that’s both quick and satisfying. Who says healthy can’t be delicious?

3. Creamy Garlic Chicken and Asparagus Bake

Craving a creamy dinner that fits a low carb plan? This Creamy Garlic Chicken and Asparagus Bake delivers comfort without the starch. You get tender chicken, crisp asparagus, and a garlic cream sauce that coats every bite.

Recipe Overview:

– Servings: 4

– Prep Time: 15 mins

– Cook Time: 25 mins

– Total Time: 40 mins

– Calories: 350 per serving

Nutrition Information:

– Protein: 40g

– Carbs: 5g

– Fat: 20g

Ingredients:

– 4 chicken thighs

– 2 cups asparagus, trimmed

– 1 cup heavy cream

– 4 cloves garlic, minced

– 1 tablespoon olive oil

– Salt and pepper to taste

Instructions:

1. Preheat the oven to 375°F (190°C).

2. In a skillet, heat olive oil over medium high heat. Sear chicken thighs for 4-5 minutes on each side.

3. In a bowl, mix heavy cream and garlic, seasoning with salt and pepper.

4. Place asparagus in a baking dish, nestle chicken thighs, and pour the cream mixture on top.

5. Bake for 25 minutes or until chicken is cooked through.

Tips:

– For a lighter version, swap heavy cream for Greek yogurt.

– Top with parmesan cheese for extra flavor.

4. Spicy Chicken and Asparagus Skewers

Looking for a quick, tasty way to keep meals keto friendly this week? These Spicy Chicken and Asparagus Skewers are easy to make and perfect for grilling season. You’ll get bold heat from paprika and cayenne, plus a smoky finish from the grill. The chicken stays tender and the asparagus stays crisp for a satisfying bite.

Recipe Overview:

– Servings: 4

– Prep Time: 15 mins

– Cook Time: 10 mins

– Total Time: 25 mins

– Calories: 280 per serving

Nutrition Information:

– Protein: 32g

– Carbs: 4g

– Fat: 15g

Ingredients:

– 1 lb chicken breast, cut into cubes

– 1 bunch asparagus, cut into 2-inch pieces

– 2 tablespoons olive oil

– 1 tablespoon paprika

– 1 teaspoon cayenne pepper

– Salt and pepper to taste

Instructions:

1. In a bowl, mix olive oil, paprika, cayenne, salt, and pepper.

2. Add chicken cubes and asparagus, tossing to coat.

3. Thread the chicken and asparagus onto skewers.

4. Preheat grill to medium-high heat.

5. Grill skewers for 8-10 minutes, turning occasionally until chicken is cooked through.

Tips:

– Soak wooden skewers in water before grilling to prevent burning.

– Serve with a low-carb dipping sauce for extra flavor.

5. Thai Chicken and Asparagus Soup

Do you crave a warm, keto friendly soup that fits your plan? This Thai Chicken and Asparagus Soup is a perfect match for you. It blends creamy coconut milk with a kick from red curry paste. The asparagus adds a crisp bite to tender chicken. It stores well, so you can meal prep once and eat later.

Recipe Overview:

– Servings: 4

– Prep Time: 10 mins

– Cook Time: 30 mins

– Total Time: 40 mins

– Calories: 290 per serving

Nutrition Information:

– Protein: 28g

– Carbs: 9g

– Fat: 18g

Ingredients:

– 2 cups cooked chicken, shredded

– 1 bunch asparagus, cut into 1-inch pieces

– 1 can coconut milk

– 1 tablespoon red curry paste

– 4 cups chicken broth

– 1 tablespoon lime juice

Instructions:

1. In a large pot, combine the chicken broth, coconut milk, and red curry paste. Bring to a simmer.

2. Add shredded chicken and asparagus, cooking for 15 minutes.

3. Stir in lime juice and adjust seasoning if needed.

4. Serve hot with fresh cilantro on top.

Tips:

– Adjust the spice level by adding more or less curry paste.

– Garnish with lime wedges for a fresh kick.

6. Balsamic Chicken with Asparagus

You want a fast, healthy weeknight meal that fits a keto plan. Balsamic Chicken with Asparagus gives you a sweet tangy glaze that shines. The chicken caramelizes and stays tender, while the asparagus stays crisp. Serve it over cauliflower rice for a true low carb dinner you can feel good about.

Recipe Overview:

– Servings: 4

– Prep Time: 10 mins

– Cook Time: 20 mins

– Total Time: 30 mins

– Calories: 330 per serving

Nutrition Information:

– Protein: 36g

– Carbs: 8g

– Fat: 15g

Ingredients:

– 4 chicken breasts

– 1 bunch asparagus

– 1/4 cup balsamic vinegar

– 2 tablespoons olive oil

– Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).

2. In a bowl, whisk balsamic vinegar, olive oil, salt, and pepper until smooth.

3. Place chicken and asparagus in a baking dish and pour the glaze over them.

4. Bake for 20 minutes, or until the chicken is cooked through and the glaze coats the meat.

5. Remove and serve warm, with a light drizzle of any extra glaze.

Tips:

– For extra depth, marinate the chicken in the balsamic mix for up to 60 minutes before baking.

– Pair with roasted veggies like broccoli or bell peppers for a heartier meal.

– Leftover glaze can be stored in the fridge for up to 3 days and used as a quick sauce.

7. Garlic Parmesan Chicken and Asparagus

Looking for a fast keto dinner that packs flavor and keeps carbs low? Garlic Parmesan Chicken and Asparagus brings a creamy, garlicky sauce that clings to tender chicken and bright-green asparagus. It’s a simple weeknight meal, yet it feels special enough to serve to the family. The sauce is rich and smooth, but light enough for a low-carb plan. Here is why it works: you get protein, healthy fats, and greens in one skillet.

Recipe Overview:

– Servings: 4

– Prep Time: 10 mins

– Cook Time: 20 mins

– Total Time: 30 mins

– Calories: 340 per serving

Nutrition Information:

– Protein: 37g

– Carbs: 5g

– Fat: 20g

Ingredients:

– 4 chicken breasts

– 2 cups asparagus, trimmed

– 1 cup heavy cream

– 1 cup grated parmesan cheese

– 4 cloves garlic, minced

– Olive oil for sautéing

Instructions:

1. Preheat oven to 400°F (200°C).

2. In a skillet, heat olive oil over medium heat and sauté garlic until fragrant.

3. Add chicken and cook until golden brown on both sides.

4. Pour in heavy cream and add parmesan, then scatter in the asparagus.

5. Transfer the skillet to the oven and bake for 15 minutes.

Tips:

– Use fresh parmesan for the best flavor.

– Serve with a simple salad to balance the meal.

8. Honey Mustard Chicken and Asparagus

Need a quick keto dinner that still feels tasty and bright? Honey Mustard Chicken and Asparagus fits the bill. The glaze sticks to every piece, giving a touch of sweetness without feeling heavy. The tangy mustard keeps the flavor lively, while olive oil keeps the meat juicy. It cooks in one dish, so you save time and you eat well.

Recipe Overview:

– Servings: 4

– Prep Time: 10 mins

– Cook Time: 20 mins

– Total Time: 30 mins

– Calories: 300 per serving

Nutrition Information:

– Protein: 32g

– Carbs: 9g

– Fat: 14g

Ingredients:

– 4 chicken breasts

– 1 bunch asparagus, trimmed

– 1/4 cup honey

– 2 tablespoons mustard

– 2 tablespoons olive oil

– Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).

2. In a bowl, whisk honey, mustard, olive oil, salt, and pepper until smooth.

3. Toss chicken and asparagus with the honey-mustard mix until evenly coated.

4. Arrange in a baking dish and bake about 20 minutes, or until chicken is cooked through.

5. Finish with a light drizzle of glaze and serve warm.

Tips:

– Try whole-grain mustard for extra texture.

– Add crushed red pepper flakes if you want a mild kick.

9. Italian Herb Chicken with Asparagus

Are you after a quick keto dinner that still feels special? Italian Herb Chicken with Asparagus brings a bright Mediterranean vibe to your table. The chicken is scented with Italian herbs and a touch of garlic, while the asparagus stays crisp and green. It’s a one-pan dish, so you save time and clean up. It fits a keto plan with solid protein and low carbs, making it perfect for weeknights or a relaxed weekend meal.

Recipe Overview:

– Servings: 4

– Prep Time: 10 mins

– Cook Time: 15 mins

– Total Time: 25 mins

– Calories: 310 per serving

Nutrition Information:

– Protein: 35g

– Carbs: 5g

– Fat: 15g

Ingredients:

– 4 chicken breasts

– 1 bunch asparagus

– 1 teaspoon dried Italian herbs

– 2 tablespoons olive oil

– Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).

2. Toss chicken and asparagus with olive oil, Italian herbs, salt, and pepper.

3. Arrange on a baking sheet; roast about 15 minutes until the chicken is cooked through and the asparagus is tender.

4. Let it rest briefly, then servant with a light sprinkle of fresh herbs.

Tips:

– Use fresh herbs for a brighter taste.

– Pair with zoodles or a simple green salad for a complete meal.

10. Teriyaki Chicken and Asparagus

Craving a fast keto dinner that still tastes like a treat? Teriyaki Chicken and Asparagus fits the bill. You get tender chicken in a glossy homemade teriyaki glaze and crisp asparagus. It stays light on carbs and cooks in about 25 minutes.

Recipe Overview:

– Servings: 4

– Prep Time: 10 mins

– Cook Time: 15 mins

– Total Time: 25 mins

– Calories: 320 per serving

Nutrition Information:

– Protein: 36g

– Carbs: 8g

– Fat: 14g

Ingredients:

– 2 cups cooked chicken, chopped

– 1 bunch asparagus, cut into 2-inch pieces

– 1/4 cup soy sauce

– 1 tablespoon honey (or sugar substitute)

– 1 teaspoon grated ginger

– 1 teaspoon minced garlic

Instructions:

1) In a bowl, whisk soy sauce, honey, ginger, and garlic.

2) Heat a large pan over medium heat and add chicken with the sauce; cook about 5 minutes.

3) Add asparagus and cook another 5–7 minutes until tender.

4) Serve warm, with sesame seeds on top.

Tips:

– Use a sugar substitute to keep it strictly keto.

– Serve with cauliflower rice for a complete meal.

11. Chicken and Asparagus Quiche

Want a tasty keto breakfast that fills you up without slowing you down? This Chicken and Asparagus Quiche is crustless, so it stays low carb and easy to digest. It blends eggs, tender chicken, and fresh asparagus into a fluffy slice. Bake it once, and you have a week of quick meals you can eat warm or cold. Here is why it fits your plan: simple to make, high in protein, and great for meal prep.

Recipe Overview:

– Servings: 6

– Prep Time: 10 mins

– Cook Time: 35 mins

– Total Time: 45 mins

– Calories: 250 per serving

Nutrition Information:

– Protein: 28g

– Carbs: 4g

– Fat: 15g

Ingredients:

– 6 eggs

– 2 cups cooked chicken, shredded

– 1 bunch asparagus, chopped

– 1 cup shredded cheese (cheddar or mozzarella)

– Salt and pepper to taste

Instructions:

1. Preheat the oven to 375°F (190°C).

2. In a bowl, whisk eggs with salt and pepper.

3. Stir in chicken, asparagus, and cheese until well mixed.

4. Pour into a greased pie dish and bake for 35 minutes, until the center is set.

5. Let the quiche cool a few minutes before slicing.

Tips:

– Keep it flexible with your favorite veggies or cheese swaps.

– Store leftovers in an airtight container in the fridge for up to 5 days.

12. Pesto Chicken and Asparagus

Are you craving a quick, keto friendly dinner that tastes fresh? Pesto Chicken and Asparagus fits the bill. Juicy chicken pairs with bright, herb pesto and tender-crisp asparagus. The flavors lift the meal, yet the ingredients stay simple. You cook it in one pan, so cleanup is quick.

Recipe Overview:

– Servings: 4

– Prep Time: 10 mins

– Cook Time: 15 mins

– Total Time: 25 mins

– Calories: 320 per serving

Nutrition Information:

– Protein: 36g

– Carbs: 4g

– Fat: 15g

Ingredients:

– 4 chicken breasts

– 1 bunch asparagus, trimmed

– 1/2 cup pesto sauce

– Olive oil for cooking

Instructions:

1. Heat a little olive oil in a large skillet over medium heat.

2. Add the chicken. Cook about 5-6 minutes per side until it is cooked through.

3. Add the asparagus to the pan and cook 3-4 minutes, until crisp-tender.

4. Stir in the pesto to coat the chicken and asparagus. Let it heat through.

5. Serve warm. Add extra pesto if you like.

Tips:

– For a brighter taste, use fresh basil pesto.

– Toss in cherry tomatoes for color and extra flavor.

13. Chicken and Asparagus Frittata

You want a keto friendly meal that tastes good and fills you up. This Chicken and Asparagus Frittata gives you protein, greens, and steady energy in one easy, filling dish. It’s quick to make and baked in a single pan, perfect for busy days and meal prep. If you have leftover chicken, this turns it into a fresh, budget friendly meal you can enjoy all week.

Ingredients:

– 6 eggs

– 2 cups cooked chicken, shredded

– 1 bunch asparagus, chopped

– 1 cup heavy cream

– Salt and pepper to taste

Instructions:

1. Preheat the oven to 350°F (175°C).

2. In a bowl, whisk eggs with cream, salt, and pepper.

3. Stir in chicken and asparagus until well mixed.

4. Pour the mixture into a greased oven safe skillet and bake for 25 minutes or until set.

5. Slice and serve warm.

Tips:

– Add cheese for extra creaminess.

– Great served with a side of salsa for a bright kick.

Fuel your day with a delicious Chicken and Asparagus Frittata! It’s packed with protein, greens, and energy, making it the ultimate low-carb meal prep solution for your busy lifestyle.

14. Mediterranean Chicken and Asparagus Bake

Craving a light, keto-friendly dinner that still packs flavor? Try this Mediterranean Chicken and Asparagus Bake. It comes together in one pan with herbs, olives, and feta for a bright, salty finish. It bakes quickly, making weeknights easy and cleanup a breeze. Here is why this works for your dinner plan.

Recipe Overview:

– Servings: 4

– Prep Time: 10 mins

– Cook Time: 30 mins

– Total Time: 40 mins

– Calories: 320 per serving

Nutrition Information:

– Protein: 36g

– Carbs: 7g

– Fat: 16g

Ingredients:

– 4 chicken breasts

– 1 bunch asparagus, trimmed

– 1/2 cup olives, sliced

– 1/2 cup feta cheese, crumbled

– 2 tablespoons olive oil

– 1 teaspoon oregano

Instructions:

1. Preheat oven to 400°F (200°C).

2. In a baking dish, arrange chicken, asparagus, olives, olive oil, and oregano. Toss lightly to coat.

3. Bake for 30 minutes, then crumble feta on top in the last 5 minutes to melt into the dish.

4. Serve warm, with a sprinkle of fresh herbs if you like.

Tips:

– For extra color, add a handful of cherry tomatoes.

– If you prefer juicier meat, swap one chicken breast for boneless thighs.

15. Chicken and Asparagus Stuffed Peppers

Looking for a keto dish that is tasty, quick, and good for meal prep? Chicken and asparagus stuffed peppers fit the bill. You get lean protein, bright veggies, and a cheesy kick all in one colorful dish. It’s easy to make, and it holds up well in the fridge or freezer. Plus, it looks good on the table, perfect for busy weeknights or when you want to impress guests.

Recipe Overview:

– Servings: 4

– Prep Time: 15 mins

– Cook Time: 25 mins

– Total Time: 40 mins

– Calories: 280 per serving

Nutrition Information:

– Protein: 30g

– Carbs: 9g

– Fat: 12g

Ingredients:

– 4 bell peppers (any color)

– 2 cups cooked chicken, shredded

– 1 bunch asparagus, chopped

– 1 cup cheese, shredded

– 1 teaspoon Italian seasoning

– Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).

2. Cut the tops off the bell peppers and remove seeds.

3. In a bowl, mix chicken, asparagus, cheese, Italian seasoning, salt, and pepper.

4. Stuff the mixture into each pepper.

5. Place in a baking dish and bake for 25 minutes or until peppers are tender.

Tips:

– Customize with your favorite spices or sauces.

– These can be made ahead and frozen for later dates.

16. Coconut Curry Chicken and Asparagus

Craving a quick, keto friendly dinner? Coconut Curry Chicken and Asparagus fits that need. Creamy coconut milk meets curry spices, while crisp asparagus adds a bright bite. It finishes in about 30 minutes and is perfect for your weeknights or meal prep.

Recipe Overview:

– Servings: 4

– Prep Time: 10 mins

– Cook Time: 20 mins

– Total Time: 30 mins

– Calories: 340 per serving

Nutrition Information:

– Protein: 30g

– Carbs: 8g

– Fat: 20g

Ingredients:

– 2 cups cooked chicken, shredded

– 1 bunch asparagus, cut into 2-inch pieces

– 1 can coconut milk

– 2 tablespoons curry powder

– 1 tablespoon olive oil

– Salt to taste

Instructions:

1. In a skillet, heat olive oil over medium heat.

2. Add curry powder and cook for 1 minute to bloom the spices.

3. Stir in coconut milk and bring to a gentle simmer.

4. Add chicken and asparagus, cooking until heated through, about 10 minutes.

5. Season with salt to taste and serve.

Tips:

– If you like more heat, add chili flakes or hot sauce.

– Garnish with fresh cilantro for extra aroma and color.

17. Chicken and Asparagus Salad

This Keto Chicken and Asparagus Salad gives you a light meal that still fills you up. You get lean chicken, crisp asparagus, and fresh greens. A bright balsamic dressing wakes up the flavors. Here is why this works for you; it’s fast, simple, and keeps carbs low.

Recipe Overview:

– Servings: 4

– Prep Time: 10 mins

– Cook Time: 10 mins

– Total Time: 20 mins

– Calories: 280 per serving

Nutrition Information:

– Protein: 30g

– Carbs: 6g

– Fat: 15g

Ingredients:

– 2 cups cooked chicken, shredded

– 1 bunch asparagus, trimmed and lightly steamed

– 4 cups mixed greens (spinach, arugula, etc.)

– 1/4 cup olive oil

– 2 tablespoons balsamic vinegar

– Salt and pepper to taste

– Optional: 1/4 cup toasted nuts or seeds for extra crunch

Instructions:

1. In a large bowl, combine mixed greens, chicken, and asparagus.

2. In a small bowl, whisk olive oil, balsamic vinegar, salt, and pepper.

3. Drizzle the dressing over the salad and toss to coat.

4. Serve immediately or chill for later.

Tips:

– Add nuts or seeds for crunch.

– Customize with your favorite vegetables to fit your taste.

18. Chicken and Asparagus Zoodle Bowl

Craving a keto meal that is easy, tasty, and light? The Chicken and Asparagus Zoodle Bowl swaps pasta for zucchini noodles. You’ll taste juicy chicken, crisp asparagus, and a savory glaze that clings to every noodle. It comes together fast, so you can have dinner on the table in about 25 minutes.

Recipe Overview:

– Servings: 4

– Prep Time: 10 mins

– Cook Time: 15 mins

– Total Time: 25 mins

– Calories: 290 per serving

Nutrition Information:

– Protein: 30g

– Carbs: 7g

– Fat: 13g

Ingredients:

– 2 zucchini, spiralized

– 2 cups cooked chicken, shredded

– 1 bunch asparagus, chopped

– 2 tablespoons olive oil

– 2 tablespoons soy sauce

– Salt and pepper to taste

Instructions:

1. Heat olive oil in a pan over medium heat.

2. Add asparagus and cook 3-4 minutes until tender.

3. Stir in chicken and soy sauce, cooking until heated through.

4. Add zoodles and toss in the pan for 1-2 minutes.

5. Serve warm, sprinkled with sesame seeds if you like.

Tips:

– Use yellow squash for a milder, sweeter flavor.

– Top with grilled shrimp for more protein.

Swap your pasta for zoodles and savor the flavor! In just 25 minutes, you can whip up a keto chicken and asparagus zoodle bowl that’s both light and satisfying. Dinner just got deliciously easy!

19. One-Pan Chicken and Asparagus

You want a dinner that fits a busy week. This One-Pan Chicken and Asparagus will save you time and effort. Everything bakes on a single sheet, so cleanup is quick. Juicy chicken and bright asparagus make a tasty, keto-friendly meal.

Here is why it works: you season, spread it on a sheet, and let the oven do the rest. The flavors mingle as they roast, giving you a fresh taste with little work. It’s a reliable weeknight option you can trust.

Recipe Overview:

– Servings: 4

– Prep Time: 10 mins

– Cook Time: 25 mins

– Total Time: 35 mins

– Calories: 310 per serving

Nutrition Information:

– Protein: 36g

– Carbs: 5g

– Fat: 15g

Ingredients:

– 4 chicken breasts

– 1 bunch asparagus, trimmed

– 1 tablespoon olive oil

– 1 teaspoon garlic powder

– Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).

2. Line a baking sheet with parchment paper. Place chicken and asparagus on the sheet and drizzle with olive oil.

3. Sprinkle garlic powder, salt, and pepper over everything.

4. Bake for 25 minutes, or until the chicken is cooked through and the asparagus is tender.

5. Remove from oven. Serve warm, with an extra drizzle of olive oil if you like.

Tips:

– Add lemon slices on top for extra zest.

– Try paprika or Italian seasoning for different flavors.

20. Chicken and Asparagus Pasta

You want pasta flavor without the extra carbs. This Chicken and Asparagus Pasta uses zucchini noodles or shirataki to keep it light. Tender chicken, bright asparagus, and a garlicky olive oil sauce give you comfort without the sugar spike. It cooks in minutes, perfect for busy weeknights.

Recipe Overview:

– Servings: 4

– Prep Time: 10 mins

– Cook Time: 15 mins

– Total Time: 25 mins

– Calories: 300 per serving

Ingredients:

– 2 cups zucchini noodles or shirataki noodles

– 2 cups cooked chicken, shredded

– 1 bunch asparagus, cut into bite-sized pieces

– 1/4 cup olive oil

– 2 cloves garlic, minced

– Salt and pepper to taste

– 1/4 cup grated Parmesan (optional)

– 1 tablespoon lemon juice (optional)

– 1 teaspoon lemon zest (optional)

Instructions:

1. Heat olive oil in a skillet over medium heat. If you use shirataki, rinse and drain well and pat dry.

2. Add garlic; sauté until fragrant, about 1 minute.

3. Stir in chicken and asparagus; cook until heated through and the asparagus is bright green, 4-5 minutes.

4. Add zoodles or shirataki; toss well and cook 2-3 minutes until warmed.

5. Finish with Parmesan, salt, pepper, and optional lemon juice or zest.

Tips:

– Crushed red pepper adds a quick kick.

– Cherry tomatoes or a squeeze of lemon brighten the dish.

Craving pasta without the carbs? Try zucchini noodles or shirataki for a light twist on classic Chicken and Asparagus Pasta – comfort food that won’t weigh you down!

21. Chicken and Asparagus Curry

Want a dinner that fits a keto plan and stays full of flavor? You get chicken and asparagus in a creamy curry. Coconut milk, curry spice, and a gentle simmer make a warm, comforting sauce. It cooks fast and keeps carbs low, so you can have a hearty meal in minutes.

Recipe Overview:

– Servings: 4

– Prep Time: 10 mins

– Cook Time: 20 mins

– Total Time: 30 mins

– Calories: 320 per serving

Nutrition Information:

– Protein: 30g

– Carbs: 7g

– Fat: 18g

Ingredients:

– 2 cups cooked chicken, shredded

– 1 bunch asparagus, cut into bite-sized pieces

– 1 can coconut milk

– 2 tablespoons curry powder

– 1 tablespoon olive oil

Instructions:

1. In a skillet, heat olive oil over medium heat and add curry powder, stirring until fragrant.

2. Add coconut milk and bring to a simmer.

3. Stir in chicken and asparagus, cooking until heated through (about 10 minutes).

4. Serve warm with fresh cilantro.

Tips:

– Adjust spices to your preference for heat.

– Add spinach for extra nutrients.

22. Chicken and Asparagus Roll-Ups

You want a tasty keto dish that fits a busy week. This Chicken and Asparagus Roll-Ups give you real flavor with few carbs. You wrap tender chicken and crisp asparagus in thin slices of prosciutto or turkey, then bake until the wrap turns golden and the spears stay bright. It looks fancy but is easy to pull off, whether you cook for yourself or guests. Next steps help you cook it tonight.

Recipe Overview:

– Servings: 4

– Prep Time: 15 mins

– Cook Time: 15 mins

– Total Time: 30 mins

– Calories: 250 per serving

Nutrition Information:

– Protein: 30g

– Carbs: 4g

– Fat: 12g

Ingredients:

– 16 asparagus spears

– 2 cups cooked chicken, shredded

– 8 slices prosciutto or turkey slices

– Olive oil for drizzling

Instructions:

1. Preheat the oven to 400°F (200°C).

2. Lay a slice of prosciutto on a flat surface, place a piece of chicken and an asparagus spear at one end, and roll it up tightly.

3. Place roll-ups seam-side down on a baking sheet. Drizzle with olive oil.

4. Bake for 15 minutes or until the prosciutto is crispy.

5. Serve warm.

Tips:

– Try stuffing with cheese or herbs for extra flavor.

– A light dipping sauce makes the dish feel special.

23. Chicken and Asparagus Stir-Fry with Cashews

Looking for a quick, keto-friendly dinner that packs flavor and crunch? This Chicken and Asparagus Stir-Fry with Cashews serves up tender chicken, bright asparagus, and a toasted cashew bite. The savory sauce pulls everything together, giving you a hearty meal that stays low in carbs. It cooks in about 25 minutes, a solid fit for busy weeknights.

Recipe Overview:

– Servings: 4

– Prep Time: 10 mins

– Cook Time: 15 mins

– Total Time: 25 mins

– Calories: 310 per serving

Nutrition Information:

– Protein: 32g

– Carbs: 8g

– Fat: 18g

Ingredients:

– 2 cups cooked chicken, diced

– 1 bunch asparagus, cut into bite-sized pieces

– 1/2 cup cashews, toasted

– 2 tablespoons soy sauce (low-sodium recommended)

– 1 tablespoon sesame oil

– Optional: 1 clove garlic, minced; 1 teaspoon grated ginger; pinch of chili flakes

Instructions:

1. Heat sesame oil in a skillet over medium-high heat.

2. Add chicken and cook until heated through, about 3-4 minutes.

3. Stir in asparagus and cook for another 3-4 minutes until bright and crisp-tender.

4. Add soy sauce and cashews, tossing to coat evenly and heat through.

5. Serve hot, garnished with green onions if you like.

Tips:

– Use low-sodium soy sauce to keep the dish lighter.

– Add sliced bell peppers for extra color and crunch.

– Swap in tamari for a gluten-free option without losing flavor.

24. Chicken and Asparagus Bake with Cheese

You want a dinner that fits your keto plan and still tastes comforting. This Chicken and Asparagus Bake with Cheese delivers. Tender chicken meets bright asparagus in a creamy cheese sauce. A final layer of cheese turns the dish bubbly and golden. It’s quick, easy, and great for weeknights or meals with friends.

Recipe details

– Servings: 4

– Prep Time: 10 mins

– Cook Time: 25 mins

– Total Time: 35 mins

– Calories: 400 per serving

Nutrition Information:

– Protein: 38g

– Carbs: 6g

– Fat: 24g

Ingredients:

– 4 chicken breasts

– 2 cups asparagus, trimmed

– 1 cup cream cheese, softened

– 1 cup shredded cheese (cheddar or mozzarella)

– 1/2 teaspoon salt

– 1/4 teaspoon black pepper

Instructions:

1. Preheat the oven to 375°F (190°C).

2. In a bowl, mix cream cheese with salt and pepper until smooth. If you like a little garlic flavor, add a pinch of garlic powder.

3. Layer the chicken and asparagus in a baking dish. Spoon the cream cheese mix over the top and spread it evenly.

4. Sprinkle the shredded cheese over everything.

5. Bake for 25 minutes, until the chicken is cooked through and the cheese is melted and bubbly.

6. Let the dish rest a few minutes before serving.

Tips:

– For more color and texture, stir in spinach or sliced bell peppers.

– A simple side salad keeps the meal light and fresh.

25. Spicy Asian Chicken and Asparagus

Want a quick, spicy chicken dish that fits a keto plan? Spicy Asian Chicken and Asparagus brings heat with clean, bright flavors. You get tender chicken, crisp asparagus, and a glaze that coats every bite. You can dial back the heat if you prefer milder. Here is why this works for you: fast, simple, and low in carbs. Let’s break it down with a complete recipe below. Next steps.

Recipe Overview:

– Servings: 4

– Prep Time: 10 mins

– Cook Time: 15 mins

– Total Time: 25 mins

– Calories: 310 per serving

Nutrition Information:

– Protein: 33g

– Carbs: 6g

– Fat: 15g

Ingredients:

– 2 cups cooked chicken, diced

– 1 bunch asparagus, cut into bite-sized pieces

– 2 tablespoons soy sauce

– 1 tablespoon sriracha sauce

– 1 tablespoon sesame oil

– Optional: green onions for garnish

– Optional: sesame seeds for topping

Instructions:

1. Heat sesame oil in a skillet over medium-high heat.

2. Add chicken and cook until heated through.

3. Stir in asparagus and cook for 3-4 minutes until crisp-tender.

4. Stir in soy sauce and sriracha; coat everything evenly.

5. Serve warm, topped with green onions and sesame seeds if you like.

Tips:

– Adjust sriracha to your spice level.

– Add a squeeze of lime for brightness without adding many carbs.

– A quick toss with bell pepper slices adds color and crunch.

26. Chicken and Asparagus Tacos

Craving tacos but want to keep carbs in check? These Chicken and Asparagus Tacos deliver big flavor with lean protein. Use crisp lettuce cups or a soft low-carb tortilla to stay keto friendly. The mix of seasoned chicken and asparagus adds a fresh crunch, with salsa brightening every bite. They cook in minutes and come together at the table fast. It’s a simple, weeknight win that doesn’t skip taste.

Here is why this fits your keto plan. Low carb, high protein, and ready in under 30 minutes.

Recipe Overview:

– Servings: 4

– Prep Time: 10 mins

– Cook Time: 15 mins

– Total Time: 25 mins

– Calories: 260 per serving

Nutrition Information:

– Protein: 30g

– Carbs: 5g

– Fat: 12g

Ingredients:

– 2 cups cooked chicken, shredded

– 1 bunch asparagus, cut into small pieces

– 1 tablespoon taco seasoning

– Lettuce leaves or low-carb tortillas

– Salsa for topping

Instructions:

1. In a skillet, combine chicken, asparagus, and taco seasoning, heating until everything is warm.

2. Spoon the mixture into lettuce leaves or tortillas.

3. Top with salsa and enjoy!

Tips:

– Experiment with toppings like sour cream or guacamole.

– These can be made ahead and stored for easy meals.

27. Chicken and Asparagus Casserole

Looking for a comforting dinner that fits a keto plan? This Chicken and Asparagus Casserole hits the mark with tender chicken, bright asparagus, and a creamy sauce. The crust turns golden and adds a nice crunch. It travels well for meal prep and reheats without losing flavor.

Recipe Overview:

– Servings: 6

– Prep Time: 15 mins

– Cook Time: 45 mins

– Total Time: 1 hour

– Calories: 350 per serving

Nutrition Information:

– Protein: 35g

– Carbs: 10g

– Fat: 20g

Ingredients:

– 4 cups cooked chicken, shredded

– 1 bunch asparagus, cut into bite-sized pieces

– 1 cup cream of mushroom soup (low carb if possible)

– 1 cup shredded cheese (cheddar or mozzarella)

– 1 cup breadcrumbs (or crushed pork rinds for keto)

Instructions:

1. Preheat the oven to 350°F (175°C).

2. In a large bowl, mix chicken, asparagus, and cream of mushroom soup until combined.

3. Pour into a greased casserole dish and spread evenly. Top with cheese and breadcrumbs.

4. Bake for 45 minutes or until bubbly and golden brown.

5. Serve warm.

Tips:

– Customize with your favorite vegetables like broccoli or spinach.

– Use riced cauliflower instead of breadcrumbs for a lower-carb option.

28. Chicken and Asparagus Pizza

Craving pizza that fits a keto plan? This Chicken and Asparagus Pizza keeps carbs low with either a cauliflower crust or an almond flour crust. You get tender chicken, crisp asparagus, and a blanket of melted cheese. It tastes like real pizza but fits your diet, great for weeknights or casual gatherings.

Here is the recipe in full so you can make it tonight.

Recipe Details:

– Servings: 4

– Prep Time: 15 mins

– Cook Time: 20 mins

– Total Time: 35 mins

– Calories: 310 per serving

Nutrition Information:

– Protein: 30g

– Carbs: 8g

– Fat: 18g

Ingredients:

– 1 cauliflower pizza crust (store-bought or homemade)

– 2 cups cooked chicken, shredded

– 1 bunch asparagus, cut into bite-sized pieces

– 1 cup mozzarella cheese, shredded

– 1/2 cup pizza sauce (low carb if possible)

Instructions:

1. Preheat oven to 425°F (220°C).

2. Spread pizza sauce on the crust.

3. Top with chicken, asparagus, and sprinkle cheese on top.

4. Bake for 20 minutes or until cheese is bubbly and golden.

5. Slice and serve warm.

Tips:

– Add your favorite toppings for variety.

– Serve with a fresh salad for a complete meal.

29. Chicken and Asparagus Tostadas

Want a fast, keto friendly dinner that keeps carbs low but wins on taste? Chicken and Asparagus Tostadas deliver crunch, protein, and a bright veg note. The chicken stays juicy under melted cheese, and the asparagus gives a crisp bite. A quick bake makes this dish your ally on busy nights.

If you want even fewer carbs, swap tostadas for crisp lettuce cups. You still get the good mix of seasonings, creaminess, and salsa zing. This dish also travels well to the table and stores nicely for leftovers.

Here is how to make it.

Recipe Overview:

– Servings: 4

– Prep Time: 10 mins

– Cook Time: 15 mins

– Total Time: 25 mins

– Calories: 320 per serving

Nutrition Information:

– Protein: 34g

– Carbs: 9g

– Fat: 14g

Ingredients:

– 4 tostadas (or low-carb tortilla options)

– 2 cups cooked chicken, shredded

– 1 bunch asparagus, cut into small pieces

– 1 cup cheese, shredded

– Salsa and sour cream for topping

Instructions:

1. Preheat oven to 375°F (190°C).

2. On a baking sheet, place tostadas and top with chicken, asparagus, and cheese.

3. Bake for 10 minutes until cheese melts and bubbles.

4. Top with salsa and sour cream before serving.

Tips:

– Customize with toppings like jalapeños or olives.

– Great for meal prep as they store well and reheat easily.

30. Chicken and Asparagus Baked Fajitas

Wish for a quick, healthy dinner that sticks to your keto plan? This Chicken and Asparagus Baked Fajitas nails it. One pan, fresh veggies, and bold flavor make weeknights easier. You get tender chicken, crisp asparagus, and peppery bites with fajita heat. It reheats well and pairs nicely with low-carb tortillas or a bed of greens. Here is why this recipe fits busy evenings.

Recipe Overview:

– Servings: 4

– Prep Time: 10 mins

– Cook Time: 30 mins

– Total Time: 40 mins

– Calories: 350 per serving

Nutrition Information:

– Protein: 34g

– Carbs: 6g

– Fat: 18g

Ingredients:

– 2 cups cooked chicken, shredded

– 1 bunch asparagus, trimmed and cut into bite-sized pieces

– 1 bell pepper, sliced

– 2 tablespoons fajita seasoning

– 2 tablespoons olive oil

Instructions:

1. Preheat the oven to 375°F (190°C).

2. In a large bowl, toss chicken, asparagus, bell pepper, fajita seasoning, and olive oil until coated.

3. Spread the mixture on a baking sheet in a single layer.

4. Bake for 30 minutes, or until vegetables are tender and edges look slightly browned.

5. Serve warm with low-carb tortillas or over greens. Top with avocado if you like.

Tips:

– Add avocado for extra creaminess.

– This dish stores well and reheats nicely for meal prep.

Conclusion

These 30 keto chicken and asparagus recipes provide a variety of flavors and styles to spice up your meal prep.

From savory bakes to fresh salads, these dishes prove that eating healthy doesn’t mean sacrificing taste. Enjoy exploring these recipes and find your new favorites!

Frequently Asked Questions

What are the benefits of incorporating chicken and asparagus into a keto diet?

Incorporating chicken and asparagus into your keto diet offers numerous benefits! Chicken is a fantastic source of lean protein, which helps maintain muscle mass while losing weight. Asparagus is low in carbs and high in fiber, making it an ideal veggie choice for healthy keto meals. Together, they create satisfying dishes that are both nutritious and delicious, helping you stay aligned with your keto diet recipes.

How can I make my keto chicken and asparagus meals more flavorful?

There are plenty of ways to boost flavor in your keto chicken and asparagus recipes! Experiment with marinades like lemon garlic or honey mustard to enhance the taste. Adding spices such as paprika, Italian herbs, or even a touch of heat with chili flakes can elevate the dish. Don’t forget to explore different cooking methods like grilling or baking to bring out unique flavors in your meals!

Are these keto chicken and asparagus recipes suitable for meal prep?

Absolutely! These low carb chicken recipes are perfect for meal prep. Many of the dishes can be made in bulk and stored in the fridge for quick, healthy meals throughout the week. Options like the Chicken and Asparagus Bake or Chicken and Asparagus Stir-Fry are particularly suited for this, allowing you to enjoy delicious, ready-to-eat meals without any fuss on busy nights!

Can I substitute asparagus with other vegetables in these recipes?

Yes, you can certainly swap out asparagus with other low-carb veggies like broccoli, zucchini, or green beans if you prefer! Just keep in mind that the cooking times may vary slightly depending on the vegetable you choose. These substitutions can still keep your meals light and healthy while offering a variety of flavors and textures in your quick keto dinners.

What are some quick tips for preparing keto chicken and asparagus meals?

Here are some quick tips to streamline your keto chicken and asparagus recipes: First, prep your ingredients ahead of time—wash, chop, and marinate your chicken. Use one-pan or sheet pan recipes to simplify cleanup. Keep your cooking methods simple, like grilling or baking, which can save you time. Finally, consider using a slow cooker or instant pot for quick, hands-off meals that deliver big flavor with minimal effort!