18
Feb

Roasted Asparagus Recipe (Easy, Healthy & Gut-Friendly)

If you’re looking for a simple, delicious side dish that supports digestion and overall wellness, roasted asparagus is a must-try. It’s crisp-tender, lightly caramelized, and packed with nutrients your body (and gut!) will love.

Whether you’re pairing it with grilled chicken, salmon, or enjoying it on its own, this easy oven-roasted asparagus recipe comes together in under 20 minutes.

📝 Recipe Overview

  1. Prep Time: 5 minutes
  2. Cook Time: 12–15 minutes
  3. Total Time: 20 minutes
  4. Servings: 4 servings
  5. Calories: ~80 calories per serving

(Calories may vary slightly depending on oil quantity.)

🛒 Ingredients

  1. 1 lb fresh asparagus (trimmed)
  2. 1–2 tablespoons olive oil
  3. ½ teaspoon sea salt
  4. ¼ teaspoon black pepper
  5. 2 cloves garlic (minced, optional)
  6. 1 tablespoon lemon juice (optional but recommended)
  7. 1–2 tablespoons grated parmesan (optional)

👩‍🍳 Instructions

1️⃣ Preheat the Oven

Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.

2️⃣ Prep the Asparagus

Wash and trim the woody ends (snap off the bottom inch where it naturally breaks).

3️⃣ Season

Place asparagus on the baking sheet. Drizzle with olive oil and sprinkle with salt, pepper, and garlic. Toss gently to coat evenly. Spread into a single layer.

4️⃣ Roast

Bake for 12–15 minutes, depending on thickness. The tips should be slightly crispy and lightly browned.

5️⃣ Finish

Remove from oven. Squeeze fresh lemon juice on top and sprinkle parmesan if desired. Serve immediately.

🌿 Nutrition Information (Per Serving)

Approximate values:

  1. Calories: 80
  2. Carbohydrates: 6g
  3. Fiber: 3g
  4. Protein: 3g
  5. Fat: 6g
  6. Vitamin K: Over 50% of daily needs
  7. Folate: High
  8. Antioxidants: Rich source

💚 Why Roasted Asparagus Is Good for Your Gut

Asparagus is considered one of the best vegetables for digestive health.

1️⃣ High in Prebiotic Fiber

Asparagus contains inulin, a type of prebiotic fiber that feeds beneficial gut bacteria. Healthy gut bacteria improve digestion, nutrient absorption, and immune function.

2️⃣ Supports Regular Bowel Movements

With about 3 grams of fiber per serving, asparagus helps prevent constipation and keeps your digestive system moving smoothly.

3️⃣ Reduces Inflammation

It’s rich in antioxidants like vitamin E and flavonoids, which help reduce inflammation in the digestive tract.

4️⃣ Hydrating & Gentle on the Stomach

Asparagus has high water content, which supports hydration and softer stools.

5️⃣ May Improve Nutrient Absorption

A balanced gut microbiome helps your body absorb vitamins and minerals more effectively — and asparagus supports that balance naturally.

🥗 Serving Ideas

  1. Pair with grilled salmon or baked chicken
  2. Add to quinoa or brown rice bowls
  3. Chop leftovers into omelets
  4. Toss into salads for extra crunch

🌟 Pro Tips

✔ Don’t overcrowd the pan — it helps with crispiness.
✔ Thicker spears = longer roasting time.
✔ Add chili flakes for heat.
✔ Finish with balsamic glaze for a gourmet twist.

Roasted asparagus is proof that healthy food doesn’t have to be complicated. It’s simple, nutrient-dense, and incredibly beneficial for your gut health. With just a few ingredients and minimal prep, you get a side dish that’s flavorful, filling, and good for your digestive system.

If you’re focusing on wellness and nutrition (especially gut health), this is a recipe you’ll want to keep on repeat. 🌿✨