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Mediterranean AsparagusĀ šŸ„—

Published: Ā· Updated: by Ā· 5 Comments

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Hunting for a fresh and tasty side dish? Look no further than our Mediterranean Asparagus. This low-carb dish can be enjoyed on its own or paired with your favorite main course. It's filled with crunchy asparagus, tangy lemon, yummy olives, and creamy feta cheese. Plus, it's a fantastic way to get kids to eat healthy veggies. Ready to add some fun greens to your meal? Let's get started!

Mediterranean Asparagus - charred lemon garlic asparagus on top of whipped feta and topped with olives, capers, sun-dried tomatoes, and lemon zest.
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Preparation and cooking overview

You can make this lemon garlic asparagus dish in under 30 minutes. Just roast some fresh asparagus, whip up feta, add lemon zest and a splash of oil, and voilĆ ! You'll have a creamy, tangy, and yummy Mediterranean Asparagus.

Chef's note

To bring out the vibrant Mediterranean flavors in this dish, get creative and add a choice of toppings. You can go for artichoke hearts or roasted bell peppers. Also, a dash of chili flakes can work wonders for those who prefer some spiciness in their meals. 

  • Prep Time: 10 minutes
  • Cooking Time: 20 minutes
  • Total Time: 30 Minutes
  • Difficulty Level: Easy
  • Recipe Makes 8 Servings

šŸ„— Ingredients for this Mediterranean asparagus recipe

Whipped feta

  • 8 ounces of feta cheese
  • Ā¼ cup sour cream
  • 1 tablespoon heavy cream
  • 2 tablespoons extra virgin olive oil

Asparagus

  • 2 bunches (about 2 lbs) of asparagus stalks (ends trimmed by 1")
  • Ā¼ cup avocado oil
  • Ā½ teaspoon sea salt
  • Ā¼ teaspoon freshly cracked black pepper
  • Ā¼ teaspoon crushed red pepper flakes
  • 2 cloves garlic crushed
  • Lemon zest from one lemon

Toppings

  • 1 jar mixed pitted olives
  • Ā¼ cup sun-dried tomatoes
  • 3 tablespoons capers
  • 1 tablespoon extra virgin olive oil

Ingredient substitutions

Do you see something on the ingredients list that you'd rather skip? No worries! Here are a few keto-friendly substitutions:

  • Sun-dried tomatoes: While sun-dried tomatoes bring a unique flavor, they can be a bit high in sugar. You could go for fresh alternatives, such as cherry tomatoes, for a healthier twist.
  • Feta cheese: If you don't have feta cheese, try using goat cheese or blue cheese. Both are keto-friendly and offer a unique flavor profile.
  • Sour cream: If you're not a fan of sour cream or simply ran out of it, a full-fat Greek yogurt could be a good alternative.
  • Avocado oil: While avocado oil is fantastic for its neutral flavor and high smoke point, you could substitute it with coconut oil or extra virgin olive oil, both of which are keto-friendly.
  • Capers: If capers aren't on hand, chopped green olives can offer a similar briny flavor.

Additional ingredients

Enhance the flavor profile of this dish with the following toppings: 

  • Lemon juice
  • Balsamic vinegar
  • Toasted almond slices
  • Chopped fresh herbs like parsley or basil
  • Grated Pecorino Romano or Parmesan cheese

Cooking tools required

To make this Mediterranean Asparagus recipe, you'll need the following tools:

  • Food processor or blender
  • 10" or larger cast iron skillet
  • Zester
  • Serving platter

Tools substitute options

  • Oven: You can use a toaster oven or a grill for roasting.
  • Food processor or blender: If you don't have a food processor or blender, combine the ingredients for the whipped feta using a hand mixer or even manually with a fork.
  • Cast iron skillet: If a cast iron skillet is unavailable, you can use any oven-safe pan or baking dish.
  • Zester: Use a cheese grater to grate the lemon zest.
  • Serving platter: Substitute it with any large plate or dish that can hold all of the ingredients.

How to make Mediterranean Asparagus: step-by-step guide

Cooking methods

  • Roasting
  • Blending

Preparation steps

  1. Gather all the ingredients.
  2. Measure all the ingredients.
  3. Set up your cooking area.

Cooking instructions

  1. Preheat the oven to 450Ā° F.
  2. Combine the ingredients in a food processor or blender for the whipped feta until smooth. Refrigerate until ready to use.
  3. Place the asparagus in a 10" or larger cast iron skillet.
  4. Drizzle with the avocado oil and top with sea salt, pepper, crushed red pepper flakes, garlic cloves, and lemon zest.
  5. Transfer it to an oven and roast for an optimal time of 20-25 minutes or until you get a charred and tender asparagus stalk.
  6. Place the whipped feta on a serving platter and top with the roasted asparagus.
  7. Add olives, sun-dried tomatoes, capers, and cucumber on top.
  8. Drizzle one tablespoon of olive oil.
  9. Serve it hot, and enjoy!
  • asparagus in a cast iron skillet
  • charred asparagus in a cast iron skillet

Chef's pro tip

For this recipe, we're aiming for soft and succulent asparagus spears. Here's how you can achieve this: Start by peeling away any tough outer skin from the lower part of the asparagus stalks using a vegetable peeler. This simple step ensures a consistently tender bite throughout each spear, which will enhance your overall culinary experience.

What to serve with Mediterranean asparagus?

Wondering what to serve with your asparagus salad? Well, we've got you covered with some delightful options that will add even more flavor to your meal.

  • Grilled or roasted meat: This asparagus salad pairs exceptionally well with your favorite barbecued or roasted meats, whether it'sĀ beef stroganoff, fried chicken steak, or beef steak.
  • Cauliflower rice: For a low-carb twist, try pairing this salad with cauliflower rice. It's a tasty alternative that fits right into a keto diet.
  • Keto wine: Yes, wines do contain some carbs, but a glass of dry white wine such as Sauvignon Blanc or Pinot won't set you back too much on your keto diet. Enjoy responsibly!

Nutritional facts

Amount Per Serving

  • Calories: 240
  • Calories from fat:189
  • Fat: 21g (32% Daily Value)
  • Saturated fat: 7g (44% Daily Value)
  • Cholesterol: 32mg (11% Daily Value)
  • Sodium: 569mg (25% Daily Value)
  • Potassium: 428mg (12% Daily Value)
  • Carbohydrates: 7g (2% Daily Value)
  • Fiber: 3g (13% Daily Value)
  • Sugar: 5g (6% Daily Value)
  • Protein: 8g (16% Daily Value)
  • Vitamin A: 1111IU (22% Daily Value)
  • Vitamin C: 9mg (11% Daily Value)
  • Calcium: 182mg (18% Daily Value)
  • Iron: 3mg (17% Daily Value)
Mediterranean Asparagus - charred lemon garlic asparagus on top of whipped feta and topped with olives, capers, sun-dried tomatoes, and lemon zest.

How to make it healthier

Here are some ways how you can make this keto-friendly, low-carb dish even healthier:

  • Opt for low-fat versions of feta cheese, sour cream, and heavy cream to reduce the fat content.
  • Incorporate fiber-rich ingredients like ground flaxseed or chia seeds into the whipped cheese for added nutrition.
  • Use dairy-free cheese, such as vegan cheese, as a substitute for feta cheese if you follow a dairy-free or vegan diet.
  • Replace sour cream with plant-based yogurt for a vegan alternative.
  • Substitute heavy cream with plain unsweetened almond milk for a lighter option.

Time-saving tips

  • Buy pre-washed and trimmed, ready-to-cook asparagus.
  • Buy pre-whipped feta instead of making it yourself.
  • Use store-bought lemon zest.
  • Use pre-cut sun-dried tomatoes and olives.
Mediterranean Asparagus - charred lemon garlic asparagus on top of whipped feta and topped with olives, capers, sun-dried tomatoes, and lemon zest.

What can I prepare ahead of time?

  • Prepare the whipped feta: Blend the feta cheese, sour cream, heavy cream, and extra virgin olive oil ahead of time and store it in the fridge until it's time to use.
  • Trim and clean the asparagus: Trim the ends of the asparagus stalks and wash them ahead of time.
  • Prepare the toppings: Measure out the olives, sun-dried tomatoes, and capers in advance.
  • Zest the lemon: Zest the lemon ahead of time and store it in an airtight container.

Storage and reheating instructions

Storage instructions 

After your asparagus has been cooked and cooled, transfer it into an airtight container. To maintain the texture, keep the feta cheese separate, as it might cause the asparagus to become mushy. Both can be refrigerated and should remain fresh for up to 3 to 4 days.

Reheating instructions 

When it's time to revisit the flavors of your Mediterranean Asparagus, you can gently warm it up on a skillet over medium heat until it's heated through. Alternatively, a quick 30-second stint in the microwave will also do the trick. Remember, there's no need to reheat the whipped feta; just allow it to come to room temperature before serving.

Recipe wrap-up and conclusion

There you have it! Our flavorful Mediterranean Asparagus recipe is your ticket to a quick and delightful appetizer. Packed with tangy lemon, savory olives, and sweet sun-dried tomatoes, this dish brings a taste of the Mediterranean to your table in under 30 minutes. So why wait? Get cooking and share this foodie joy with your friends and family. Good food and great times are just a recipe away!

Frequently asked questions

Asparagus is not only delicious but also highly nutritious. It's a good source of fiber, folate, and vitamins A, C, E, and K. Furthermore, it is low in calories and fat, making it an excellent choice for those following a healthy diet.

Asparagus pairs well with a variety of foods such as proteins, Mediterranean salad, or some freshly baked keto bread.

To prepare asparagus for cooking, first, wash the asparagus under cold water to remove any dirt. You can also cut the ends off with a knife or snap and remove them. Also, take care of the asparagus tips as well. They should be properly washed.

The best way to choose fresh asparagus is to see the bright green stalks with smooth skin. The tip of the asparagus should be closed.

The bottom ends of asparagus can be tough and woody. Get rid of this by trimming both ends before roasting.

šŸ“– Recipe

Mediterranean Asparagus - charred lemon garlic asparagus on top of whipped feta and topped with olives, capers, sun-dried tomatoes, and lemon zest.

Mediterranean Asparagus

Charred lemon garlic asparagus on top of whipped feta and topped with olives, capers, sun-dried tomatoes, and lemon zest.
4.50 from 2 votes
Print Rate Pin Recipe
Course: Appetizer, Side Dish
Cuisine: Mediterranean
Keyword: keto asparagus
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 8
Calories: 240kcal

Ingredients

  • 2 bunches asparagus
  • Ā¼ cup avocado oil
  • Ā½ teaspoon sea salt
  • Ā¼ teaspoon freshly cracked pepper
  • Ā¼ teaspoon crushed red pepper flakes
  • 2 cloves garlic crushed
  • Lemon zest from one lemon

Topping:

  • 1 jar mixed pitted olives
  • Ā¼ cup sundried tomatoes
  • 3 tablespoons capers
  • 1 tablespoon extra virgin olive oil

Whipped Feta:

  • 8 ounces feta cheese dairy-free if plant-based, we use Follow Your Heart
  • Ā¼ cup sour cream dairy-free if plant-based, we use Forager or KiteHill plain yogurt
  • 1 tablespoon heavy cream dairy-free if plant-based, we use plain unsweetened almond milk
  • 2 tablespoons extra virgin olive oil
US Customary - Metric

Instructions

  • Preheat the oven to 450Ā° F.
  • Combine the ingredients in a food processor or blender for the whipped feta until smooth. Refrigerate until ready to use.
  • Place the asparagus in a 10" or larger cast iron skillet.
  • Drizzle with the avocado oil and top with sea salt, pepper, crushed red pepper flakes, garlic cloves, and lemon zest.
  • Transfer it to an oven and roast for an optimal time of 20-25 minutes or until you get a charred and tender asparagus stalk.
  • Place the whipped feta on a serving platter and top with the roasted asparagus.
  • Add olives, sun-dried tomatoes, capers, and cucumber on top.
  • Drizzle one tablespoon of olive oil.
  • Serve it hot, and enjoy!

Nutrition

Nutrition Facts
Mediterranean Asparagus
Amount Per Serving
Calories 240 Calories from Fat 189
% Daily Value*
Fat 21g32%
Saturated Fat 7g44%
Cholesterol 32mg11%
Sodium 569mg25%
Potassium 428mg12%
Carbohydrates 7g2%
Fiber 3g13%
Sugar 5g6%
Protein 8g16%
Vitamin A 1111IU22%
Vitamin C 9mg11%
Calcium 182mg18%
Iron 3mg17%
*

Nutritional values are estimates only and do not include carbs from sugar alcohols.

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Reader Interactions

Comments

  1. Adriana Gutierrez says

    This sounds like an umami bomb. Asparagus are on my shopping list!

    Reply

  2. LINDA HOLLANDER says

    Man! This looks woderful. I'm having it for dinner with shrimp! As it is only 7:00 a.m., I have quite a long wait!

    Reply

  3. Tracey MacDonald says

    This looks amazing! Just a question about the whipped feta. At the top of your post under HOW TO MAKE WHIPPED FETA, you mention heavy cream as an ingredient but itā€™s not listed as an ingredient in the recipe. How much heavy cream do you recommend? Thanks! Canā€™t wait to make this!

    Reply

    • Cast Iron Keto says

      Thanks for pointing that out Tracey! The recipe has been updated to include the tablespoon of heavy cream.

      Reply

  4. Albertina Geller says

    This looks great and it is stirring up my cravings! I will definitely try and recommend it with my friends too!

    Reply

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