ROASTED ASPARAGUS

Why You’ll Love This Recipe:

This roasted asparagus is one of those recipes that checks all the boxes. It’s:

• Versatile: Pairs well with so many different proteins and dishes.There’s something about roasting vegetables that brings out their best qualities. When I first started following the Autoimmune Protocol (AIP) diet, one of my challenges was finding ways to make vegetables exciting and flavorful while staying within AIP guidelines. I’ve always loved asparagus, but I never fully appreciated how delicious it could be until I tried roasting it.
• Quick and Easy: Perfect for busy nights when you don’t have a lot of time to cook.
• Healthy: Full of anti-inflammatory ingredients that nourish your body.
• AIP-Friendly: No need to worry about ingredients that could trigger autoimmune symptoms.

Asparagus is one of those versatile vegetables that pairs well with just about anything, whether you’re having a simple protein for dinner or preparing a more elaborate meal. Roasting brings out a slightly sweet, nutty flavor, and the crispy texture at the tips gives it a satisfying bite. It’s become one of my go-to side dishes, especially when I’m pressed for time or just need something quick and easy.

Growing up in Romania, vegetables were typically steamed or boiled, and while they were healthy, they sometimes lacked the depth of flavor that roasting brings. I remember the first time I tried roasted vegetables after switching to AIP—it was like discovering an entirely new way to enjoy them. This roasted asparagus recipe is a perfect example of how even the simplest ingredients can create something truly delicious and nourishing.

Why Asparagus?

Asparagus is not only delicious but also incredibly nutrient-dense. For those of us dealing with autoimmune issues like Hashimoto’s or Autoimmune Gastritis, it’s important to focus on foods that are anti-inflammatory and rich in essential vitamins and minerals.

Here’s why asparagus is so great for those following an AIP diet:

• Fiber: Asparagus is high in fiber, which supports gut health and digestion, something crucial for anyone dealing with autoimmune conditions.
• Vitamins and Minerals: It’s rich in folate, vitamins A, C, E, and K. These vitamins play a vital role in supporting the immune system, improving skin health, and promoting overall well-being.
• Antioxidants: Asparagus is loaded with antioxidants, including glutathione, which helps the body detox and fight inflammation.
• Easy to Digest: Unlike some other cruciferous veggies, asparagus tends to be gentler on the digestive system, making it a great choice for those managing digestive issues as part of their autoimmune disease.

Incorporating asparagus into your meals doesn’t have to be complicated, and this roasted asparagus recipe is a testament to how simple and flavorful AIP-friendly cooking can be.

AIP-Friendly Roasted Asparagus Recipe

This recipe is super quick, making it a great option for busy weeknights or when you just need a healthy side dish to complement your meal. Roasting brings out the natural flavors of the asparagus and gives it a crisp, slightly charred texture that’s simply irresistible.

Instructions:

1. Preheat your oven to 400°F (200°C). Roasting vegetables at a higher temperature helps to caramelize the natural sugars in the asparagus, giving it that slightly crispy texture while keeping it tender on the inside.
2. Clean and trim the asparagus. I like to peel the woody ends of each spear—this ensures you’re only eating the tender parts. You can check out my guide on how to clean and trim asparagus HERE if you need a refresher.
3. Lay the asparagus spears out in a single layer on a baking sheet. This is important because if the spears are too crowded, they’ll steam rather than roast. Drizzle with avocado oil. I prefer avocado oil over other oils because it has a neutral flavor and holds up well to high heat, which is perfect for roasting.
4. Season with sea salt. For this recipe, I like to keep things simple, but if you’re in the mood for more flavor, add some garlic powder or a pinch of dried thyme or rosemary. These herbs complement the earthy flavor of asparagus and enhance the overall taste without overpowering it.
5. Roast the asparagus for 12-15 minutes. Keep an eye on them after the 12-minute mark. You want them to be tender with slightly crispy tips. If you like them more well-done, leave them in the oven for an extra couple of minutes. The charred bits add so much flavor!
6. Serve immediately and enjoy! Roasted asparagus makes a perfect side dish for any AIP meal. I often pair it with a simple grilled chicken breast or roasted fish, but it’s also great on its own as a snack.

Personal Reflection: My AIP Journey with Roasted Vegetables

When I first started my AIP journey, I struggled to make vegetables exciting without many of the seasonings I was used to. Roasting opened up a whole new world for me, showing that simple preparations can still result in incredibly flavorful dishes.

Asparagus, in particular, has a special place in my kitchen now. It’s one of the few vegetables I could eat every day without getting tired of it. The versatility of this vegetable is incredible—whether it’s in soups, salads, or as a side dish like in this recipe, asparagus always feels like a nourishing addition to my meals.

For anyone starting out on AIP or just looking for a way to make more vegetables taste amazing, this roasted asparagus recipe is a great place to start. It’s also a reminder that even though we might have dietary restrictions, food can still be delicious, simple, and fun to make!

ROASTED ASPARAGUS

Course: Sides, Lunch, DinnerCuisine: AmericanDifficulty: Easy

Servings

4

servings

Prep time

5

minutes

Cooking time

10

minutes

Calories

85

kcal

Enjoy this easy and delicious AIP-friendly roasted asparagus recipe! Fresh asparagus spears are drizzled with avocado oil and seasoned to perfection before roasting until tender and slightly crispy. Perfect as a healthy side dish for any lunch or dinner, this vibrant vegetable is packed with nutrients and flavor, making it a delightful addition to your Autoimmune Protocol meals.

Ingredients

• 1 bunch of fresh asparagus, cleaned and trimmed

• 2 tablespoons avocado oil (I use this for its mild flavor and higher smoke point)

• 1/2 teaspoon sea salt

• Optional: 1/2 teaspoon garlic powder (for extra flavor)

• Optional: A pinch of dried thyme or rosemary (both AIP-friendly herbs)

Directions

• Preheat the oven to 400F (200C)
• Lay the cleaned and trimmed asparagus in a single layer on a baking sheet. You can find how to clean and trim the asparagus here. Drizzle with avocado oil and sprinkle sea salt, garlic powder and dried thyme or rosemary.
• Roast in the oven for 10-15 minutes, checking around the 10-minute mark. The asparagus is better if it’s slightly crispy.
• Serve immediately and enjoy!

Recipe Video

Notes

• Choosing Asparagus: Look for fresh asparagus spears that are firm and bright green. Thicker spears are great for roasting, but thinner ones will also work beautifully; just adjust the cooking time accordingly.
• Storage: If you have any leftover roasted asparagus, store it in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or enjoy it cold in salads.
• Flavor Variations: Feel free to experiment with different herbs and spices! Adding a squeeze of lemon juice after roasting can brighten the flavors, and fresh herbs like dill or parsley can offer a delightful twist.
• Cooking Time: Keep an eye on the asparagus as it roasts; cooking times may vary depending on the thickness of the spears and your oven. Aim for tender spears with crispy tips for the best texture.
• Serving Suggestions: This roasted asparagus pairs well with grilled chicken, fish, or as part of a vegetable platter. It can also be a delicious addition to salads or served alongside your favorite AIP-friendly dips.