Asparagus is a versatile vegetable that’s used in many dishes to add a unique earthy undertone and depth to the overall flavor. Many like to bake it alongside seafood, stuff a handful into salmon or chicken, or simply stir-fry with noodles and pasta.
However, this spring veggie is good for more than just being a side ingredient. It is the star of our asparagus salad recipe which highlights its distinct taste through roasting and the use of a tangy dressing. Paired with a few other veggies, the result is a salad with vibrant colors and unique flavors that instantly brightens any meal.
Is Asparagus Salad Healthy?
Yes, this salad is healthy, especially since asparagus is the main ingredient. This vegetable is low in calories but high in protein, fiber, antioxidants, vitamins, and minerals.
Rich in nutrients, asparagus comes with multiple health benefits. Having dietary fiber, it may help to keep the gut healthy, and aid in the prevention of heart disease and diabetes. The decent amount of potassium it contains could also potentially lower blood pressure.
Furthermore, we carefully measured the amounts of the ingredients we used so that the saturated fat and sodium levels both take up less than 13% of the recommended daily limit. This strictly adheres to the standards of our nutrition guidelines.
Ingredients for Asparagus Salad
The ingredients for this salad are fairly simple, using only a few familiar veggies, staple spices, and other condiments that you can easily find at home or in the local store.
1. For the Salad
Since this is the main ingredient, it’s important that the veggie is as fresh as possible. Make sure the stalks are bright, firm, and smooth with closed tips that are not mushy.
Asparagus comes in many sizes, from very small to large. Smaller spears will be soft and delicate while larger ones are on the crunchier side with bolder flavor. Whatever you prefer, be consistent in choosing the size to ensure they cook evenly.
In order to highlight the asparagus’s distinct earthy taste, we only used red lettuce, green beans, and cherry tomatoes for this salad. These veggies create a diverse mixture of flavors and colors that brightens the salad without clashing with the asparagus.
We added some hard-boiled eggs to make this salad more filling and give it a buttery texture.
We kept it simple and went with staples like salt, pepper, olive oil, and parsley to season the asparagus and beans, which help lift and intensify the natural flavors of the veggies while they roast.
2. For the Dressing
We used Greek yogurt and Dijon mustard for their creamy texture that helps to thicken the dressing’s consistency. Their tangy and savory taste also sets a nice base flavor that complements the remaining spices. Olive oil was also used to tie these ingredients together.
3. For the Garnishing
Scallions and pine nuts are used to garnish this dish. However, as the inclusion of pine nuts is to provide an extra crunchiness, you can use any type of nuts that you have at your disposal (or sunflower seeds if you have a nut allergy).
What to Serve With Asparagus Salad
This salad can be served as a side to meat main dishes, especially ones with chicken or grilled meat. It’s also relatively filling, so if you have some left over, pair it with rice, pasta, or noodles to make an effortless and quick main dish.
How to Store the Leftovers
This salad still tastes good when eaten cold. However, you shouldn’t leave the leftovers in the fridge for longer than two or three days because its taste will decrease after that. Keep it in an airtight container in the fridge with the dressing separate, if possible.
Our asparagus salad recipe highlights this vegetable's distinct taste through roasting and the subtle use of condiments. Paired with a few other veggies, the result is a salad with vibrant colors and unique flavors that instantly brightens any meal.
12 oz asparagus (woody ends removed, sliced into 2.5 - 3 inch pieces)
2 oz red lettuce (chopped)
4 oz cherry tomatoes (halved)
4 oz green beans (both ends removed)
2 large eggs (hard-boiled, sliced)
2 tbsp plain Greek yogurt
2 tsp traditional Dijon mustard
3 tbsp olive oil
2 tbsp fresh parsley
1/4 tsp salt
1/4 tsp pepper
2 tbsp scallions (diagonally sliced)
0.5 oz pine nuts
Boil the eggs:
Wash the vegetables:
Dry the vegetables:
Cut the vegetables:
Season the asparagus and the beans: In a large bowl, season 12 oz asparagus and 4 oz green beans with 2 tbsp parsley, 1/4 tsp salt, 1/4 tsp pepper, and 1 1/2 tbsp olive oil. Lightly toss to evenly coat the veggies.
Roast the seasoned veggies: Preheat the oven to 400 °F. In the meantime, line a baking sheet with parchment paper, then spread the seasoned veggies over it. Make sure they are not overcrowded so the air can circulate and make the exterior crispy. Place the sheet in the center of the oven and roast for 10 minutes.
Make the dressing: While the veggies are being roasted, make the dressing by mixing 1 1/2 tbsp olive oil, 2 tbsp Greek yogurt, and 2 tsp traditional Dijon mustard in a small bowl until the mixture turns pale yellow with a smooth texture.
Remove the vegetables: When the time is up, use an oven glove to remove the vegetable tray from the oven and let the veggies sit for a few minutes to cool down slightly.
Plate the Vegetables: On a serving plate, lay 2 oz red lettuce to make a bed then lay the roasted veggies on top. Add 4 oz cherry tomatoes and 2 large eggs, then garnish with 2 tbsp scallions and 0.5 oz pine nuts.
Drizzle the dressing: Transfer the dressing into a small plastic bag then seal off the top and cut a tiny hole in the corner to create a makeshift piping bag. Squeeze the bag to drizzle the dressing over the salad.
Serve the salad.
How to Make Asparagus Salad
Amount Per Serving (1 serving)
Calories 198Calories from Fat 144
% Daily Value*
Saturated Fat 3g
Polyunsaturated Fat 3g
Monounsaturated Fat 9g
Vitamin A 2369IU
Vitamin C 18mg
* Percent Daily Values are based on a 2000 calorie diet.
Tuyet Pham is an award-winning Saigonese chef who believes that joy is the secret ingredient to delicious food. At Healthy Recipes 101, Tuyet personally tests and simplifies every recipe, ensuring maximum flavor with minimal effort. With a background at prestigious French restaurants P’TI Saigon and Le Corto, Tuyet knows how to make every dish exceptional.
Luna Regina is an accomplished writer and author who dedicates her career to empowering home cooks and making cooking effortless for everyone. She is the founder of HealthyKitchen101.com and HealthyRecipes101.com, where she works with her team to develop easy, nutritious recipes and help aspiring cooks choose the right kitchen appliances.
Natalie Butler is a registered dietitian nutritionist with a passion to help others live their best life through food, fitness, safer beauty and a healthy lifestyle. She has expertise with a variety of diets and diseases and believes that there is no one-size-fits-all approach for health.
This asparagus salad recipe is a delicious and healthy option for a light lunch or side dish.