Many bodybuilders love asparagus as part of their bodybuilding diet. This vegetable is low in calories. It has just 27 calories per cup. It is high in fiber, which makes it the perfect addition to any weight loss plan. It has one more super–benefit for bodybuilders. It is a natural diuretic, and it is a treasured secret among bodybuilders and people who are battling bloat.
This vegetable is rich in protein, which is good for a vegetable. It is a great source of Vitamin B6, thiamine, riboflavin, Vitamin A, Vitamin C, folic acid, and potassium. Also, it is high in Vitamin K, which is very important for healthy clotting and strong bones. If you are a lover of asparagus, then you can eat it how much you want it. There are no life-threatening side effects from eating too much asparagus.
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Asparagus recipes for a good physique
There are plenty of bodybuilding recipes that include asparagus as their ingredient due to all those health benefits for building strong muscles. You can choose one or more of these incredible recipes and add them to your bodybuilding diet.
BBQ turkey–wrapped asparagus
BBQ Turkey-wrapped asparagus
Many bodybuilders cannot get enough of turkey–wrapped asparagus, just like salty, crunchy sweet-potato chips.
Asparagus is a great addition to any game–day spread. It is easy to prepare this recipe. It is high in protein. It is veggie-rich, and it is delicious.
Ingredients
- 8 oz. Deli Turkey (226 grams per serving – Low-fat one)
- 8 asparagus spears
Seasoning
- ½ teaspoon Barbecue sauce (Low-sugar one)
- For: 8 servings
- Preparation: 5 min
- Cooking: 8 min
- Ready in: 13 min
Instructions
- Set the oven to 450 °F.
- Wash the asparagus and then break the thick ends of the asparagus
- Wrap the asparagus in one ounce of turkey meat.
- Sear the wrapped asparagus in a non-stick skillet on medium-high heat for 2 minutes so your turkey is cooked shut or sealed.
- Remove and place on a baking rack or sheet.
- Rub with barbecue sauce.
- Bake it in the oven for no more than 5 minutes, so the asparagus remain semi-firm.
- Serve it.
- Per recipe
- Energy: 53 kcal / 222 kJ
- Fat: 1 g
- Protein: 6 g
- Carbs: 6 g
Turkey–wrapped asparagus
Turkey–wrapped asparagus
This is one of the most loved recipes by all bodybuilders. You can consume it any day or every day, and you cannot just stop it.
You can also make it for your friends and family. They will love this high–protein finger food because it is extremely delicious. But, it is easy for you to make, so you won’t lose your day in your kitchen.
This is a super-easy recipe, and you need just 2 ingredients.
Ingredients
- 24 oz Deli Turkey (680 grams – Low-fat one)
- 12 asparagus spears
Seasoning
- Coconut oil (Kelapo Spray)
- Onion powder (optional)
- Garlic powder (optional)
- Bragg's Liquid Aminos (optional)
- For: 12 servings
- Preparation: 5 min
- Cooking: 10 min
- Ready in: 15 min
Instructions
- Set the oven to 450 °F.
- Chop the bottom stems off the asparagus.
- Wrap each asparagus with 2 oz. of sliced turkey lunch meat.
- Set a skillet on medium-high heat and then spray with Kelapo coconut oil.
- Put the wrapped asparagus in the skillet with the turkey flap end down and sear the wrapped asparagus.
- While the wraps are cooking, add the seasoning. Some seasonings which you can add to this recipe include onion powder, garlic powder, and Bragg’s Liquid Aminos.
- When all sides of the turkey are seared, then remove them from the skillet.
- Put the wrapped asparagus in the oven on a baking sheet.
- Bake in the oven for 4 – 5 minutes.
- Serve them warm.
- Per recipe
- Energy: 85 kcal / 355 kJ
- Fat: 2 g
- Protein: 9 g
- Carbs: 8 g
Grilled asparagus recipe
Grilled asparagus
This is a simple and easy side dish you can add to your favorite bodybuilding meals.
Ingredients
- 1 lb asparagus spears (453 grams trimmed)
Seasoning
- Kosher salt
- Pepper
- 2 tablespoon olive oil (extra virgin)
- For: 4 servings
- Preparation: 3 min
- Cooking: 4 min
- Ready in: 7 min
Instructions
- Light the grill and make a medium–heat fire.
- Put cleaned, trimmed asparagus in a plastic bag with olive oil, salt, and pepper, and mix all these ingredients gently until it is coated.
- Remove them from the bag and grill for 3 to 4 minutes.
- Per recipe
- Energy: 83 kcal / 347 kJ
- Fat: 7 g
- Protein: 3 g
- Carbs: 4 g
Almond–crusted walleye pike and asparagus
Almond–crusted walleye pike and asparagus
- Course: Main course
- Cuisine: Pan fry
- Season: Spring
Many people love to use palm oil when cooking white fish.
This makes the fish a little crispy, and it adds a great flavor.
One of the leanest freshwater fish which you can get is the walleye pike. Many types of white fish, like cod and sea bass, go well with almond meals, so you can mix up all your protein sources.
Ingredients
- 2 fillet Walleye pike
- 1 lb Asparagus (453 grams)
- ½ cup Almond meal
- 2 tablespoon Almond oil
- 2 tablespoon Palm oil
Seasoning
- For: 1 serving
- Preparation: 15 min
- Cooking: 30 min
- Ready in: 45 min
Instructions
Cook the Fish
- Preheat a skillet on medium heat and then coat the skillet with 1 – 2 tablespoons of palm oil.
- Add almond meal, sea salt, and pepper to your liking in a pie dish.
- Coat the fish with almond meal breading, preheat the skillet, and add the fillets.
- Cook it for 3 to 4 minutes on each side.
Cook the Asparagus
- Preheat a second skillet and coat it using one to two tablespoons of almond oil.
- Add asparagus to the skillet and season with salt and pepper.
- Cover and cook over medium heat until sizzling and then reduce the heat to low until the asparagus is tender, but not mushy. This will take you approximately 12 – 20 minutes.
- Squeeze the lemon juice over fish and asparagus.
- Enjoy the recipe.
- Per serving
- Energy: 1155 kcal / 4828 kJ
- Fat: 81 g
- Protein: 79 g
- Carbs: 28 g
Mozzarella, asparagus, and leek–mini quiches
Mozzarella, asparagus, and leek–mini quiches
- Courses: Appetizer, Main course
- Cuisine: Oven
- Season: Spring
You can have an appetizer that is light and lower in carbs but rich in flavor.
This recipe is hearty thanks to the protein from the egg whites and the fiber from all those vegetables. Cheese is the favorite part of this recipe for many people. You can prepare this recipe at night and serve it cold, or you can whip it up fresh in the morning and serve it warm. They will be fantastic in both ways.
Ingredients
- 6 Whole eggs
- 6 Egg whites
- 1½ cup Mozzarella cheese (part-skim)
- ½ cup Cottage cheese (fat-free)
- 1½ cup Asparagus (ends trimmed and chopped into ½ - inch pieces)
- 1 cup Mushroom (sliced)
- 1 cup Leeks (Bulb, and lower leaf, chopped)
Seasoning
- â…› teaspoon Nutmeg
- ½ teaspoon Basil leaves (dried ground)
- ½ teaspoon Salt (Table salt)
- ½ teaspoon Black pepper (grounded)
- 2 cloves Garlic (minced)
- For: 12 servings
- Preparation: 15 min
- Cooking: 20 min
- Ready in: 35 min
Instructions
- Preheat the oven to 350 °F and then generously coat a nonstick skillet with cooking spray.
- Sauté garlic, mushrooms, leeks, and chopped asparagus in a skillet until onions are translucent and garlic is fragrant for about 5 minutes.
- While the vegetables are cooking, beat together 1 cup of mozzarella or feta, spices, cottage cheese, egg whites, and whole eggs until frothy.
- Lightly coat cups of a muffin pan with cooking spray and divide sautéed vegetables between cups.
- Pour egg mixture over vegetables, dividing evenly between cups.
- Sprinkle quiche tops with the remaining half cup of cheese.
- Bake for 30 – 40 minutes until you get golden brown color.
- You can enjoy this recipe warm or store it in the fridge to serve later.
- Per serving
- Energy: 66 kcal / 276 kJ
- Fat: 3 g
- Protein: 7 g
- Carbs: 3 g
