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Keto Bacon Wrapped Asparagus Topped with Cheese

Delicious roasted asparagus wrapped in salty bacon, topped with melted bubbly cheddar cheese
keto roasted asparagus wrapped in bacon topped with melted cheese
Keto Bacon Wrapped Asparagus Topped with Browned Cheese

A Little About the Recipe: Keto Bacon Wrapped Asparagus Topped with Cheese

When presented with Keto Bacon Wrapped Asparagus Topped with Cheese, it’s impossible not to like it.

I mean, it’s got bacon and cheese! 

Bacon and cheese are the answers to all life’s problems… along with the number 42

Asparagus in Malta

Here in Malta, there are many different varieties of asparagus indigenous to the island.  It grows wild and under cultivation, as it does in most other countries that border around the Mediterranean.  Harvest time is Spring and Autumn or March to May and August to October. 

I really wish I could say I am a paleo-shopper as well as a dieter, and I go roaming around the island foraging for asparagus.  Truthfully, however, I wouldn’t really know what I am looking for or if I was on private property or not.  And so, I head off to ‘the little man’ down the road who sells me all my fruits and vegetables. 

The Little Man

‘The little man’ owns a local fruit and veg shop.  He’s been ‘the little man’ for years, though he is taller than I am and not so little. Perhaps the nickname began as a reference to the size of his shop and not the size of him.  But, it’s been so long now I can’t remember.

He buys fruit and vegetables from farmers markets around Malta.  In turn, I buy most of my fruit and vegetables from him. Thus, he makes a living while I’m assured of locally grown produce at a reasonable price without the need to haggle.  (Haggling is a form of torture to introverts like me.)

Three Great Reasons to Buy Local

The First Reason

When I was younger, I believed the better a fruit or vegetable looked, the better quality it was.  The longer it lasted when I got home, the better.  Nowadays, I know more.  Nature tends towards the imperfect.  Veg and fruit shouldn’t be perfectly symmetrical.  It should start to go off quickly.  Makes you wonder what they do to all these ‘natural’ foods they sell in the supermarket to make them look so perfect and last so long, doesn’t it?  

The Second Reason

I also saw a four-part documentary on The Mediterranean by Simon Reeve.  It showed the darker side of European veg and fruit production, including modern-day slavery and environmental destruction, on a significant scale.  Far better to support the hard-working local farmers of my adopted country and the environment. 

Buy local, buy better.  (Sounds like a slogan.  I should sell it!)

The Third Reason

Malta is an island of limestone.  When water runs over it, minerals and salts are leached from the limestone and washed into the soil.  The locally grown Maltese produce takes up these salts and minerals from the earth as they grow and become little powerhouses of extra nutrients.  

When I was pregnant, because I was lactose intolerant, I was concerned about my calcium intake. However, my obstetrician told me if I eat locally grown produce, I will not be short of calcium.

Recipe Alternatives for Keto Bacon Wrapped Asparagus Topped with Cheese

Asparagus – Frozen or Fresh?

Often, I only have frozen asparagus available.  In this case, follow the recipe exactly the same but defrost the frozen asparagus in hot water for five minutes first.  I have experimented using both fresh and frozen asparagus, just to make sure, and it’s the same cooking method for both – no need for anything different. 

Asparagus – Thin or Thick?

The only time I do anything differently is when I have skinny asparagus stalks. Then, I wrap three stalks up in one slice of bacon instead of two and shave about five minutes off the cooking time.

Cheese – Just Melted, Crispy or None At All?

For the lactose intolerant, just follow the recipe as it is but omit the cheese.

I wrote the method for this recipe to get nicely browned cheese with an almost crispy outer edge.  If you prefer your cheese just melted instead, sprinkle it on the asparagus wrapped bacon ten minutes before the end.  For fully crispy cheese, add it in 20 minutes before the end.

Bacon – Smoked or unsmoked?

I tend to use unsmoked bacon because it’s what we prefer. However, there is no reason not to use smoked if you wish.

Something I struggle with, which makes me feel like a numpty every time, is how to get the bacon wrapped around the asparagus correctly. I have to really focus and imagine which way the wrap will go.  This way, I don’t cover an inch at the end and then head off to nowhere or, alternatively, not move at all and only cover the very centre of the asparagus.  I can’t give any fantastic technique for getting this part of the recipe perfect other than to let you know you can unwrap the bacon and restart plenty of times until you get it right. 😊

rosted asparagus wrapped in bacon and topped with browned cheese
Keto Bacon Wrapped Asparagus Topped with Just Melted Cheese

I Recommend This For: Keto Bacon Wrapped Asparagus Topped with Cheese

Paleo-ish

I haven’t categorised this recipe as a paleo-ish food.  This is because I am posting it as ‘Topped with Cheese’, and so I’m not going to give any main dish recommendations with it. However, should anyone following the paleo diet wander into this post, I will provide a tip on altering the recipe to be a bit more paleo-like.   Omit the cheese!

I include bacon as one of my paleo-ish foods; however, it is not on the list of acceptable foods for the paleo diet.  If, like me, your health has improved enough to follow a paleo-ish template, then you can include this recipe as a part of your meal, but!  Omit the cheese!

Keto

Asparagus is a fantastic vegetable to include in the keto diet.  In fact, it’s one of your top ten lowest in net carbs.  Add in bacon and cheese, and oh, yum!  Now let’s have a  look at what can possibly add to the deliciousness!

For WomenFor Men
16.6g net carbs22.7 net carbs
89g protein124g protein
114g fat156g fat
1461 kcal2012 kcal

So, how did I make this keto day?

For breakfast:

  • 5 rashers of bacon

For lunch:

For dinner:

Extra grams for the men to use as and where you will:

Enjoy!

Atkins’ Diet Revolution

Asparagus is one of the veggies Dr Atkins’ recommended to include very early on in your ongoing weight loss phase. Those dieters who have only just completed the induction phase can include it.  Bacon is one of your allowed foods right from the beginning, as is a low amount of hard cheese.  The cheddar cheese in Keto Bacon Wrapped Asparagus Topped with Cheese contains only 20g in one portion.  This places it well within your cheese limits. 

The fat content in this recipe is very slightly more than protein, but not by much. It can easily be corrected with a nice chunk of meat.  I would recommend choosing either the Zero Carb Simple Sirloin Steak (0g total carbs) or the Low Carb Paleo Sea Bream Stuffed with Tomatoes and Shallots (5.3g total carbs), depending on your carb limits.  Don’t forget to add 3.4g for total carbs from the Keto Bacon Wrapped Asparagus Topped with Cheese as well.  The steak needs the stove top, whereas the sea bream is cooked at the same temperature and for the same time as this recipe, so there’s no appliance clash anywhere.

And Here It Is: Keto Bacon Wrapped Asparagus Topped with Cheese

roasted asparagus wrapped in bacon topped with melted cheese
Keto Bacon Wrapped Asparagus Topped with Cheese
Delicious roasted asparagus wrapped in salty bacon, topped with melted bubbly cheddar cheese
5 from 2 votes
Prep Time 10 mins
Cook Time 30 mins
Total Time 40 mins
Course Side Dish
Cuisine Atkins’, Keto
Servings 2 people
Calories 189 kcal

Ingredients
  

  • 8 asparagus spears
  • 4 bacon rashers
  • 40 g cheddar cheese
  • 1 tsp olive oil

Instructions
 

  • Preheat a fan-assisted oven to 200° C or 400°F.
  • Wrap one rasher of bacon around two asparagus spears. Try to wind the bacon from top to bottom and cover most of the spears.
  • Place the bacon wrapped asparagus in a casserole dish.
  • Pour over the olive oil. Use a pastry brush to cover each bundle with the oil.
  • Roast in the oven for 15 minutes. Meanwhile, grate the cheese.
  • After 15 mins, sprinkle the cheese over all the bundles equally.
  • Set the oven timer for another 15 minutes.
  • Serve.

Notes

Net Carbs: 2.2g

Nutrition

Serving: 98gCalories: 189kcalCarbohydrates: 3.4gProtein: 11gFat: 15gSaturated Fat: 6gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gTrans Fat: 0gCholesterol: 36mgSodium: 408mgPotassium: 229mgFiber: 1gSugar: 1gVitamin A: 858IUVitamin C: 5mgCalcium: 158mgIron: 1mg
Keyword asparagus, bacon, cheddar cheese, low carb, low net carb
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