Garlic Parmesan Oven Roasted Asparagus

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Easy Garlic Parmesan Oven Roasted Asparagus Recipe That is Nutty, Cheesy, and Satisfying

Did you know asparagus takes up to 3 years to grow?

Then after that first harvest in year 3, this healthy spring vegetable will grow every year for a few decades.

That’s a pretty solid return on investment.

Asparagus is one of the first vegetables you will start to see in the spring. It is a sign that spring has come!

Oven roasted asparagus is a perfect quick and easy side dish or appetizer. This garlic Parmesan asparagus recipe cranks up the flavor.

Toss the veggies on a sheet pan, add oil and salt, and about 20 minutes later you have beautifully browned oven roasted asparagus.

I love this garlic Parmesan oven roasted asparagus fresh out of the oven or at room temperature. The nuttiness of the dish is addicting. It is an easy way to get a blast of healthy vegetables with your meal.

And don’t be shy about eating this garlic Parmesan oven roasted asparagus with your hands!

Is Oven Roasted Asparagus Healthy?

Asparagus is packed with vitamins and nutrients while being low in calories.

Studies show that asparagus is beneficial for digestive and cardiovascular health (Source: US. News). It even has nutrients that help combat cancer and heart attacks.

How Long Will This Oven Roasted Asparagus Keep?

The asparagus will keep at least 3-4 days, covered in the refrigerator. It is best eaten immediately or after it has cooled to room temperature.

Roasted Garlic Parmesan Asparagus Stalks

How Can I Use this Garlic Parmesan Asparagus for Meal Prep?

Scale up as needed!

If you choose to scale up this recipe, use multiple sheet pans so the asparagus spears aren’t too crowded. This will allow the asparagus to brown rather than steam.

Alternatively, you could cut the spears in half or quarters. This will allow you to fit more on a single baking sheet.

How to Buy Asparagus

When picking asparagus at the market or grocery store, pick bunches that are:

  • Crisp with tight skin and tips

  • Even colored without dark or yellow spots

  • Not too woody at their bottom tip

Also, the thickness of the spear doesn’t represent how good or bad the asparagus is. Pick whatever size you prefer. For this recipe, medium to thick work best.

How Do I Know How Much of the Stalk to Remove?

The bottom ends of the asparagus you buy is typically too woody to eat. When farmer’s harvest asparagus, they may cut below the soil line. So, those woody ends were beneath the soil.

If it is gray and/or purple, you’ll want to chop that off.

Luckily, the asparagus will tell you where it changes from woody to edible.

Pick an average sized stalk and bend the end of it until it snaps. It will break where the woody part ends.

You can break off the end of each stalk in the entire bunch this way. Or, you can use that first stalk as a guide. This is why you picked an average sized stalk.

Line up the rest of the bunch and chop off that same length that broke off in one go. This is what I like to do especially if I’m cooking more than one bunch.

Roasted Garlic Parmesan Asparagus Meal

Can I Make this Garlic Parmesan Asparagus Vegan?

To make this vegan, omit the Parmesan and double the amount of sunflower seeds. You can also add another type of seed or nut. This will ensure the dish keeps its nutty flavor.

What Can I Serve This With?

This recipe is perfect as a side dish to your meal. It is also great as an appetizer. The spears lend themselves well as a handheld snack.

Here are a few recipes that would match perfectly with this asparagus side dish:

Want More Healthy Vegetable Recipes?

This roasted asparagus dish is a perfect side dish or app. Here are some other healthy salad recipes that would be perfect as a side dish:

Garlic Parmesan Oven Roasted Asparagus

Nick @ walktoeat
Welcome spring with this quick and easy oven roasted asparagus recipe. Parmesan and garlic make this a delicious spring vegetable side dish!
5 from 2 votes
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Course Appetizer, Side Dish
Cuisine Italian
Servings 4
Calories 116 kcal


  • 1 bunch asparagus, woody ends trimmed
  • 2 Tbsp. olive oil
  • 1 Tbsp. white wine vinegar
  • 1 small garlic clove, grated 1/2 clove if large
  • 1 oz. Parmesan, finely grated (about 2 Tbsp.)
  • 1 Tbsp. roasted and salted sunflower seeds
  • Kosher salt and black pepper
  • 1/2 cup pea shoots or sunflower shoots, torn into small pieces to garnish (optional)


  • Preheat oven to 400 degrees.
  • To trim asparagus, choose an average sized stalk. Bend it at the bottom until the woody end snaps off. Line up the rest of the bunch and trim off that same length on the bottom.
  • Place trimmed asparagus on a baking sheet. Toss with 1 Tbsp. olive oil and a few pinches of salt. Bake 18-20 minutes until lightly browned.
  • While the asparagus bakes, whisk together white wine vinegar, garlic, and remaining 1 Tbsp. oil in a small boil. Season with salt and plenty of black pepper.
  • If sunflower seeds are raw, heat a small pan over medium-low heat. Add sunflower seeds and toast until lightly browned, shaking pan often, about 5 minutes.
  • To serve, top roasted asparagus with vinaigrette, grated Parmesan, sunflower seeds, and shoots (if using).


Calories: 116kcalFat: 9.2g
Keyword easy oven roasted asparagus recipe, healthy spring vegetable, oven roasted asparagus, easy side dish, garlic and parmesan oven roasted asparagus
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What’s Next? It’s Time to Get the Veg.

I can’t get enough asparagus in the spring time. It’s great roasted like in this recipe. It’s also delicious grilled, blanched, or lightly sautéed.

The better quality your asparagus, the more delicious your dish will be.

So, now you’ll need to get your hands on fresh, high quality asparagus.

The most convenient way to get it is ordering online and getting it delivered to your doorstep. Online produce delivery is growing like crazy. And for good reason. It’s extremely convenient and the items are higher quality than you may find at many grocery stores.

To help you decide which delivery service is best for you, check out this post on the 8 best places to order vegetables online.

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