Asparagus Casserole

4.7

(11)

7 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.

Adam Hickman

Updated on August 7, 2024

Reviewed by Dietitian

Christa Brown, M.S., RDN, LD

Tested by

EatingWell Test Kitchen

Asparagus Casserole — Photo: Jason Donnelly

Prep Time:

30 mins

Total Time:

45 mins

Servings:

Yield:

1 casserole

Nutrition Profile:

Low-Carb Nut-Free Soy-Free High-Fiber Vegetarian High-Protein Egg-Free

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

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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.

Originally appeared: EatingWell.com, January 2020, EatingWell Magazine, April 2021

Nutrition Facts (per serving)

179	Calories
11g	Fat
13g	Carbs
7g	Protein

Nutrition Facts
Servings Per Recipe 10
Serving Size about 1 cup
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.