Asparagus Casserole

Name: Asparagus Casserole
Prep time: 5 min
Cook time: 45 min
Total time: 50 min
Yield: 6
Ingredients: 2 pounds (about 2 bunches) medium-sized asparagus spears, washed and ends trimmed; 2 tablespoons Primal Kitchen Avocado Oil; 1 small onion, diced (about 1 cup); Salt and pepper, to taste; 3 tablespoons gluten-free flour of your choice; 1 tablespoon garlic, minced; 1 cup whole milk; 1/3 cup Primal Kitchen Mayo with Avocado Oil; 2/3 cup cup shredded grass-fed cheddar cheese; 1 cup gluten-free breadcrumbs

March 06, 2023

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If you’re looking for a spring vegetable beyond the typical peas and carrots, asparagus might be what you’re after. This thick, woody-stemmed veggie is described as having a mild, earthy, slightly buttery flavor that pairs well with seafood, chicken, and dairy. It also contains several essential vitamins and minerals, including Vitamins A and K, folate, and potassium. Though fairly common in Asian stir-fry and upscale American restaurants, asparagus is still considered a delicacy in parts of the world.

This asparagus casserole combines crisp, fresh veggie stalks with tangy grass-fed cheddar, milk, and creamy Primal Kitchen Avocado Oil Mayo for a luxurious dish that earns a star spot on any spring plate. These silky textures are topped with browned, gluten-free bread crumbs for a lightly crispy bite. If you don’t want to use gluten-free breadcrumbs, you can swap them for keto-friendly parmesan cheese crisps crushed into small pieces, and sprinkled on after the casserole comes out of the oven.

Asparagus Casserole

Rated 3.0 stars by 11 users

Servings

Prep Time

5 minutes

Cook Time

45 minutes

Calories

280

Decadent cheddar cheese and Primal Kitchen Mayo give this springtime casserole its rich, creamy flavor. While it's a natural partner for fresh fish and stuffed chicken, this sturdy side can also stand up to more potent meats like steak and ham.

Author:

Mackenzie Burgess, RDN

Ingredients

2 pounds (about 2 bunches) medium-sized asparagus spears, washed and ends trimmed
2 tablespoons Primal Kitchen Avocado Oil
1 small onion, diced (about 1 cup)
Salt and pepper, to taste
3 tablespoons gluten-free flour of your choice
1 tablespoon garlic, minced
1 cup whole milk
1/3 cup Primal Kitchen Mayo with Avocado Oil
2/3 cup cup shredded grass-fed cheddar cheese
1 cup gluten-free breadcrumbs

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Directions

Preheat oven to 375ºF. Add asparagus sideways to a 9 x 13 baking dish and set aside.
Heat avocado oil in a medium pot over medium heat. Add onion and season with salt and pepper, to taste. Saute for 4-5 minutes until slightly browned. Add over flour and garlic and stir until a paste forms.
Gradually pour over the milk, stirring to combine with flour. Then, let the milk come to a simmer for 1-2 minutes to thicken slightly, stirring often. Remove from heat and stir in mayonnaise and cheese.
Pour and spread cheese sauce evenly over the asparagus, top with breadcrumbs, and bake for 30-35 minutes, until the top is lightly browned. Note: If you are using large asparagus spears, it may take slightly longer to cook.

Recipe Note

Have leftovers? Store them in an airtight container for up to 3 days. We recommend reheating in the oven or an air fryer to achieve the same crispy texture.

Nutritional information calculated using Cronometer.

Nutrition

Serving Size: 1 serving
per serving: Calories; 280

Amount/Serving % Daily Value

Carbs: 20.7 grams
Fiber: 3.5 grams
Fat: 19.9 grams
Protein: 8.3 grams

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About the Author:

Mackenzie Burgess, RDN is a registered dietitian and recipe developer in the Denver area. She focuses on customizable recipes with ingredients of your choice. Mackenzie is passionate about improving peoples’ cooking confidence through easy meals, kitchen hacks, and her hands-on “Coaching + Cooking” program. Connect with her on social media @cheerfulchoices or her website at CheerfulChoices.com.