Learn how to cook canned asparagus! Asparagus in a can is a cheap, easy, and delicious way to eat more veggies. Learn how to make canned asparagus crispy, whether you’re using Green Giant canned asparagus, Del Monte, Roland, or another brand. Get simple canned asparagus recipes for the air fryer, oven, and stove, and get my opinion on which is the best!
Asparagus in a can might not be the most exciting veggie around. It doesn’t have the crisp snap of fresh asparagus, and can end up mushy without some good asparagus in a can recipes.
So today we’re covering how to prepare canned asparagus. No one should have to suffer with eating mushy, overcooked asparagus spears. The air fryer Parmesan asparagus I’m sharing today is the best simple prep of tinned asparagus I’ve tried.
It also happens to be low carb, low calorie, keto, vegetarian, and gluten free, if that’s what you’re looking for. If you skip the Parm topping, it’s vegan too.
Canned veggies are great to have on hand in case of emergencies. It’s nice that you don’t have to worry about them spoiling like you do with fresh vegetables. I think the trickiest bit is figuring out how to cook can asparagus and make it taste good.
Among my top canned asparagus tips is don’t use the microwave to cook asparagus in a jar or can. You want to dry out the asparagus and make it crispy for the best results. Microwaving asparagus for 2.5-3.5 minutes (as the can directions suggest) heats it, but leaves it limp and mushy.
Luckily, there are several good ways to cook asparagus, even if you don’t have an air fryer. Let’s dive in and chat about it!
Table of Contents
- 🔥 Canned Asparagus Recipes
- 🥘 Canned Asparagus Ingredients
- ⏲ Canned Asparagus in Air Fryer
- ❓️ Canned Asparagus in the Oven
- 😋 How to Cook Canned Asparagus on the Stove
- 📋 Canned Asparagus Nutrition Facts
- ⭐ What to do with Canned Asparagus
- 🌡️ How long can asparagus last in the fridge?
- 🧂What to Season Canned Asparagus With
- 💭 Expert Tips from a Dietitian
- FAQs
- 👨🏾🍳 Other Canned Food Recipes
- 📖 Recipe
- 💬 Comments
🔥 Canned Asparagus Recipes
Here are the best ways to cook canned asparagus:
- Air fryer
- Stove top
- Oven
I use a 10-Quart Kalorik Digital Air Fryer Oven. If you’re using a Ninja Foodi, Pampered Chef Air Fryer, Actifry, Cosori, Nuwave, Instant Vortex, Cuisinart, Philips, Power Air Fryer, etc. your cooking times may vary slightly. Always check the food early the first time you try a new air fryer recipe so you can tweak the cook time if needed.
🥘 Canned Asparagus Ingredients
Canned asparagus usually has the following ingredients:
- Asparagus
- Water
- Salt
Canned asparagus typically contains plenty of salt, so I don’t find it necessary to add more. I do like to add some black pepper, as well as grated Parmesan cheese after cooking. To make canned asparagus in the air fryer, you’ll also need a non-aerosol cooking spray.
⏲ Canned Asparagus in Air Fryer
Here are the step-by-step instructions for air fryer canned asparagus:
- Drain the canned asparagus well and lay it in a single layer on paper towels. Pat the tops of the canned asparagus dry with another paper towel. You want to get as much moisture off the veggies as possible!
- Place the asparagus in a single layer in the air fryer basket or tray. Spray them with cooking oil spray and sprinkle with black pepper.
- Air fry at 400 degrees Fahrenheit (200C) for 10-12 minutes. (Check on them after 5 minutes, since some air fryers cook much faster than others.) Use the top rack if you have an air fryer oven. There’s no need to flip them.
- Air fried canned asparagus is not quite like freshly roasted asparagus. However, the air fryer dries them out a lot so they’re less mushy, and the ends do crisp up.
- Sprinkle the asparagus with grated Parmesan cheese if desired, and enjoy. This is my favorite way to cook canned asparagus!
❓️ Canned Asparagus in the Oven
Here are the directions for baking canned asparagus in the oven:
- Preheat the oven to 400F (200C). Drain the canned asparagus well and lay it in a single layer on paper towels. Pat the tops of the canned asparagus dry with more paper towels.
- Place the asparagus in a single layer on a baking sheet. Spray them with cooking oil spray and sprinkle with black pepper.
- Bake the asparagus on a rack ⅓ down from the top of the oven for 10-15 minutes.
- Sprinkle the asparagus with grated Parmesan cheese if desired, and enjoy.
😋 How to Cook Canned Asparagus on the Stove
My can of asparagus from Green Giant recommends heating the asparagus just to boiling on the stove top. That sounds like a recipe for asparagus mush city to me. Here’s a stovetop canned asparagus recipe to try instead:
- Heat 2 tablespoons of butter or oil in a cast-iron skillet over medium heat.
- Drain the canned asparagus well and lay it in a single layer on paper towels. Pat the tops of the canned asparagus dry with more paper towels.
- Place the dried asparagus in the hot skillet and pan fry for 3-5 minutes, flipping occasionally. Sprinkle with black pepper while it cooks.
- Plate the asparagus and sprinkle with grated Parmesan cheese, if desired.
Grilled Canned Asparagus
I find canned asparagus too fragile to put on the grill. It’s safer to heat it on a stovetop grill, where you don’t have to worry it will fall through the grates.
📋 Canned Asparagus Nutrition Facts
Is canned asparagus healthy? Here are the nutrition facts for one 15-ounce can of asparagus:
- Calories: 60
- Total Fat: 0g
- Saturated Fat: 0g
- Trans Fat: 0g
- Cholesterol: 0mg
- Sodium: 1170mg (51% DV)
- Total Carbohydrate: 9g
- Fiber: 3g
- Net Carbs: 6g
- Total Sugars: 0g
- Added Sugars: 0g
- Protein: 6g
- Iron: 18% DV
- Calcium: 6% DV
- Potassium: 12% DV
Asparagus is a nutritious non-starchy vegetable that is rich in fiber, iron, and potassium. Asparagus loses a lot of vitamin C during the cooking and canning process. Eating both raw and cooked fruits and veggies helps ensure you’re getting all the essential nutrients you need.
⭐ What to do with Canned Asparagus
First up, canned asparagus is fully cooked, so you can eat it straight from the can! Canned asparagus can be used to top a salad, add it to pasta, or make a canned asparagus soup.
You could make a canned asparagus casserole with crushed crackers or crispy onions on top. (Kind of like the asparagus cousin of the Thanksgiving casserole with green beans.) You could also add asparagus to eggs in a frittata.
This keto cheese sauce makes all the side dish veggies better, including asparagus. While you’re at it, why not make it a meal and serve canned asparagus with chicken? (I highly recommend this air fryer rotisserie chicken, if that’s your plan.)
You could also experiment with flavoring canned asparagus in a pickling brine. Consider it a shortcut to getting home canned asparagus flavor without the work!
🌡️ How long can asparagus last in the fridge?
You can keep cooked asparagus and open cans of asparagus in the fridge for up to 3-4 days. Keep both of these foods in covered food-safe containers.
I don’t recommend freezing asparagus from a can. Roasted asparagus changes in texture when frozen and thawed.
How long can asparagus sit out?
Open cans of asparagus and cooked asparagus should not sit at room temperature for more than 1-2 hours. Unopened cans of asparagus are a shelf stable item you can keep in the pantry for years. If the unopened cans are stored in a cool, dry place, they should maintain good quality for 2-5 years (USDA).
🧂What to Season Canned Asparagus With
What are some good seasonings for canned asparagus? Try these:
- Garlic powder
- Onion powder
- Dill weed
- Dried parsley
- Italian seasoning
- Lemon zest
- Parmesan cheese
- Chives
- Red pepper flakes
- Mustard seeds
- Parmesan cheese
- Mozzarella cheese
Asparagus is also great with a little crumbled bacon on top. Yum!
💭 Expert Tips from a Dietitian
This is a level 1 recipe (may help support fat loss). You don’t have to buy expensive organic fresh vegetables at health food stores to eat healthy. Canned veggies can be a money saving way to get more fiber-rich, low-calorie veggies in your diet.
You can eat the whole can of asparagus for only 60 calories. Many canned foods come with a bit of portion control (but I’d argue it’s unnecessary for non-starchy vegetables). Including more non-starchy veggies in your diet can help keep you full on fewer calories if your goal is weight loss.
Plus, veggies contain essential vitamins and minerals, as well as non-essential but potentially beneficial phytochemicals. They’re a nutritional win all around.
The main disadvantage of canned vegetables is that they tend to be high sodium. If you are on a low sodium diet, seek out canned foods with no added salt. Frozen veggies often have no added salt as well, and can be a cheaper alternative to fresh.
If you’d just like to reduce the sodium in can asparagus, rinse it thoroughly with cool water before drying. Draining and rinsing your canned veggies can reduce their sodium content by up to 40% (source).
So, what is the healthiest way to eat asparagus? It’s the one that fits your budget, personal preferences, medical needs, and overall lifestyle.
For weight loss purposes, I’d generally recommend limiting the added oil and high fat dressings on veggies. Herbs, spices, and fresh citrus juices are some lower calorie ways to add flavor to canned asparagus and other foods.
FAQs
Where to buy canned asparagus?
You can buy asparagus in a can at most major supermarket chains in the United States. I purchase it at Super Walmart, and I’ve seen it at Aldi as well.
Is canned asparagus as good as fresh?
Is canned asparagus good? To be perfectly honest, I enjoy the color and crisp texture of fresh asparagus stalks more. However, I appreciate that canned asparagus is available year-round and is non-perishable. When certain fruits and vegetables are not in season, canned and frozen are super alternatives.
Is canned asparagus keto friendly?
Yes, canned asparagus is a non-starchy vegetable that can fit low carb and keto diets. An entire 15-ounce can of asparagus only has 6 grams of net carbs.
Is canned asparagus good for diabetics?
You should be able to enjoy canned asparagus in your diabetic diet. It’s an easy fit in the exchange system and very low carb diets. The main issue with canned asparagus is that it tends to be high sodium. Look for asparagus with no added salt if you’re cutting back on sodium.
Is canned asparagus low FODMAP?
According to Monash University, asparagus is a high FODMAPs food. In other words, no, canned asparagus is not low FODMAP. It’s high in fructose and fructans.
👨🏾🍳 Other Canned Food Recipes
What are some other recipes for canned foods? Check these out:
- Potatoes from a Can
- Canned Tamales
- Baked Canned Sardines
- La Choy Chow Mein in a Can
- How to Cook Canned Corned Beef Hash
📖 Recipe
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