Asparagus wrapped in bacon has become a popular appetizer and side dish option for people looking for low carb recipes. But exactly how many carbs are in this tasty combo? Let’s take a closer look.
The Carb Counts
First, let’s break down the carb counts for the two main ingredients:
Asparagus
A single medium spear of asparagus (about 5-6 inches long) contains around 2-3 grams of net carbs. The total carb count is about 3-4 grams, but asparagus is very high in fiber so about 1 gram per spear comes from fiber that does not impact blood sugar or ketosis.
So for a bundle or serving of around 8-10 spears, you’re looking at 16-30 grams total carbs with around 8-20 grams as net carbs.
Bacon
Bacon is very low in carbs, with just 0-1 grams net carbs per slice. Going with a thicker, uncured slice of bacon will give you 0 grams while a regular slice may have up to 1g per slice.
Since most asparagus spear bundles are wrapped with 2-3 slices of bacon, that’s only an extra 0-3 grams net carbs total.
Net Carbs for Asparagus Wrapped in Bacon
Putting this together, for a serving of 8-10 asparagus spears wrapped in 2-3 slices of bacon, you would get:
- Asparagus: 8-20 grams net carbs
- Bacon: 0-3 grams net carbs
That means the total net carbs for asparagus wrapped in bacon is around 8-23 grams per serving.
So the exact amount can vary quite a bit based on the size of the asparagus and type of bacon used. But you can expect a serving to be around 10-15 grams of net carbs on average. Of course you can reduce the carbs by using thinner asparagus spears and opting for a no-sugar added bacon.
Nutritional Benefits
Despite being relatively higher in carbs than some very low carb veggies, asparagus is worth including in moderation on a keto or low carb diet due to its many nutritional benefits.
Some of the key nutrients and health benefits of asparagus include:
- Folate – important for heart health and prevention of certain birth defects
- Vitamin K – aids blood clotting and bone health
- Vitamin A – supports immune function and vision
- Vitamin C – boosts the immune system and acts as an antioxidant
- Vitamin E – another key antioxidant
- Fiber – improves digestion and heart health
- Antioxidants – help prevent cell damage and lower inflammation
- Prebiotics – feed beneficial gut bacteria
Eating the asparagus with bacon also provides:
- Protein – keeps you full and helps maintain/build muscle mass
- B vitamins – supports energy, brain function, and nervous system health
- Zinc – boosts immunity and wound healing
- Healthy fats – promotes satiety and heart health
Keto Friendly Serving Suggestions
Here are some tips for keeping your servings of asparagus wrapped in bacon keto friendly:
- Use thin asparagus spears – less surface area means fewer carbs
- Wrap with just 1-2 slices bacon per bundle
- Limit to 2-3 bundled spears per serving
- Pair with low carb dipping sauces like ranch, bleu cheese, or aioli
- Serve as a side to a non-breaded protein like grilled chicken or steak
This will allow you to keep net carbs to 5-10 grams per serving or less when eaten as part of a keto meal.
Low Carb Substitutions
If you want to lower the carbs even further, here are some modifications you can try:
- Use zucchini spears instead of asparagus – about 3 grams net carbs per zucchini spear
- Sub with thin green beans – around 4 grams net carbs per serving
- Skip the bacon and use prosciutto around 1 gram net carbs per slice
- Wrap with thinly sliced sirloin steak (0 grams net carbs)
- Marinate the asparagus or other veggie in olive oil, garlic, and herbs
Keto Bacon Wrapped Asparagus Recipes
To highlight the versatility of this dish, here are some delicious keto recipes featuring asparagus wrapped in bacon:
Balsamic Bacon Wrapped Asparagus
Ingredients:
- 1 bunch thin asparagus spears, trimmed
- 4 strips no-sugar bacon, cut in half
- 2 tbsp olive oil
- 1 tbsp balsamic vinegar
- 1 tsp Italian seasoning
- Salt and pepper to taste
Instructions:
- Preheat oven to 400°F.
- Toss asparagus with olive oil, balsamic, Italian seasoning, salt, and pepper.
- Wrap each asparagus spear with a bacon strip and place on a parchment lined baking sheet.
- Bake for 12-15 minutes until bacon is crispy.
- Serve warm.
Garlic Butter Bacon Wrapped Asparagus
Ingredients:
- 1 lb thin asparagus, trimmed
- 6 slices sugar free bacon, cut in half
- 3 tbsp butter, melted
- 1 clove garlic, minced
- 1/4 tsp garlic powder
- 1/4 tsp red pepper flakes (optional)
Instructions:
- Preheat oven to 375°F.
- Wrap each asparagus spear with half a bacon slice and place on a foil lined baking sheet.
- Mix together melted butter, garlic, garlic powder and red pepper flakes.
- Brush butter mixture over bacon wrapped asparagus.
- Bake for 15-20 minutes until bacon is crispy.
- Serve warm.
Bacon Wrapped Asparagus Bundles
Ingredients:
- 1 bunch asparagus spears, trimmed
- 5 slices uncured bacon, cut in half
- 1 tbsp avocado oil or olive oil
- 1 tsp lemon juice
- 1/4 tsp each salt and pepper
- 1/4 tsp garlic powder
Instructions:
- Preheat oven to 400°F.
- Divide asparagus into 5 equal bundles and wrap each bundle with a bacon slice.
- Whisk together oil, lemon juice and seasonings and brush over bundles.
- Place on a parchment paper lined baking sheet seam side down.
- Bake 15 minutes until bacon is crispy. Serve immediately.
Try experimenting with different seasonings like paprika, Italian herbs or cajun seasoning to customize the flavor.
Tips for Making Bacon Wrapped Asparagus
Follow these tips for getting perfect bacon wrapped asparagus every time:
- Select thin, uniform spears for even cooking
- Trim the woody ends before wrapping
- Soak in ice water for extra crispness
- Pat dry thoroughly before wrapping
- Cut bacon slices in half for easier wrapping
- Wrap spears tightly so bacon stays in place
- Cook at 400°F on a wire rack lined baking sheet
- Bake 15-20 minutes until bacon reaches desired crispness
Low Carb Dipping Sauces
Serve your bacon wrapped asparagus with a flavorful low carb dipping sauce like:
- Ranch – 2 g net carbs per 2 tbsp
- Bleu cheese – 1 g net carbs per 2 tbsp
- Aioli – 0 g net carbs per 2 tbsp
- Tzatziki – 2 g net carbs per 2 tbsp
Or simply use extra virgin olive oil, balsamic vinegar or fresh lemon juice as zero carb dipping options.
Storing and Reheating Bacon Wrapped Asparagus
To store leftover bacon wrapped asparagus:
- Allow to cool completely then refrigerate in an airtight container for 2-3 days.
- Reheat in a 400 degree F oven for 5-10 minutes until warmed through.
- Can also reheat briefly in the microwave using a damp paper towel to prevent drying out.
For best results, try to avoid freezing as the asparagus will lose its texture. Store in the refrigerator and eat within a few days.
Is Bacon Wrapped Asparagus Keto Friendly?
Bacon wrapped asparagus can be part of a keto diet when served in moderate portions, around 2-3 spears per serving. The combination provides a good balance of carbs, protein and fat. Asparagus is one of the lowest carb vegetable options. And bacon adds flavor plus protein and heart healthy monounsaturated fat.
When eaten as a side dish with a low carb main course, bacon wrapped asparagus can fit into a daily low carb target of around 20-50 grams of net carbs.
Nutrition Facts
The nutrition information per serving (3 spears) of bacon wrapped asparagus is:
| Nutrient | Amount |
|---|---|
| Calories | 85 |
| Fat | 4g |
| Protein | 6g |
| Carbohydrates | 4g |
| Fiber | 2g |
| Net carbs | 2g |
Nutrition values can vary slightly depending on the size of asparagus spears and type of bacon used.
Cost Analysis
Here is a cost comparison of making bacon wrapped asparagus at home vs. buying pre-made:
| Item | Price |
|---|---|
| Asparagus, 1 lb | $2.99 |
| Bacon, 1 lb | $4.99 |
| Total to make at home | $7.98 |
| Store bought, 12 spears | $8.99 |
As the table shows, making bacon wrapped asparagus at home can cost about $1 less per serving compared to buying pre-made. Plus you can customize ingredients and portion sizes to your liking.
Bacon Wrapped Asparagus FAQ
Is bacon wrapped asparagus keto?
Yes, when eaten in moderation, bacon wrapped asparagus can be part of a keto diet. Aim for about 2-3 spears per serving.
Is bacon wrapped asparagus healthy?
It can be with the right preparation. Opt for uncured bacon and fresh, thin asparagus spears. Portion sizes are key.
How do you make bacon wrapped asparagus in the oven?
Simply wrap trimmed asparagus spears with half slices of bacon and place on a parchment lined baking sheet. Bake at 400°F for 15-20 minutes until the bacon crisps.
How long does bacon wrapped asparagus last in the fridge?
It will stay fresh in an airtight container for 2-3 days. Reheat before serving. Avoid freezing which affects the asparagus texture.
What’s the best way to reheat bacon wrapped asparagus?
Reheat in a 400 degree F oven for 5-10 minutes until hot and crispy. You can also use the microwave in short increments with a damp paper towel.
Conclusion
Bacon wrapped asparagus makes a delicious and nutritious low carb appetizer or side dish. A typical serving of 2-3 spears contains about 8-23 grams of net carbs depending on the ingredients used. Thinner spears and moderating portion sizes allows this tasty combo to fit into a keto diet.
Complement the asparagus and bacon with a protein like chicken, steak or fish along with a low carb dipping sauce. This adds important nutrients while keeping net carbs in the keto range of 20-50 grams per day.