FREE 5-Ingredient Recipe EBook

• Why You’ll Love My Prosciutto Wrapped Asparagus
• Ingredient Notes
• How To Make Prosciutto Wrapped Asparagus
• Tips For Wrapping And Cooking
• Recipe Variations
• Storage Instructions
• Serving Suggestions
• More Classic Asparagus Recipes
• My Favorite Pan For This Recipe
• Prosciutto Wrapped Asparagus Recipe card
• Recipe Reviews

One of the oldest healthy recipes on my site is my bacon wrapped asparagus , and even though it’s almost 10 years old, it’s still the appetizer I probably turn to most often. One day when I was preparing to make it, I realized I was out of bacon — and so this prosciutto wrapped asparagus recipe was born. It’s an easy swap to make and just as delicious!

Why You’ll Love My Prosciutto Wrapped Asparagus

• Perfectly tender asparagus – No soggy spears here! And I love the earthy, slightly sweet taste.
• Savory, salty prosciutto with crispy edges – Prosciutto doesn’t get as crunchy as much as bacon does, but you can still get edges that are a little crispy.
• Only 5 simple ingredients – I pared this recipe down to a handful of basic ingredients, all while keeping the gourmet look and taste.
• Easy to wrap and cook – Anyone can master this fancy dish. My kids love to help me with it. Plus, it’s ready in just 20 minutes!

Ingredient Notes

Here I explain the best ingredients for asparagus wrapped in prosciutto, what each one does in the recipe, and substitution options. For measurements, see the recipe card .

• Fresh Asparagus – Medium to thick asparagus stalks work best, as they are less prone to overcooking by the time each strip of prosciutto is done. Trim the woody ends, either using a knife or by bending each spear and snapping near the base. If you have thin spears, it’s better to saute the asparagus instead, or make prosciutto wrapped bundles (see variations below).
• Prosciutto – Cut the slices in half lengthwise for less fuss when wrapping. If you have enough prosciutto, choose the halves that have the fat attached, as they stay on better and don’t unravel from the asparagus as easily.
• Olive Oil – This adds flavor and helps the seasonings stick. Feel free to substitute with avocado oil or another neutral cooking oil.
• Sea Salt & Black Pepper

How To Make Prosciutto Wrapped Asparagus

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Season. Drizzle the asparagus with the olive oil. Sprinkle with the sea salt and black pepper to taste.
2. Wrap. Grab a (halved lengthwise) slice of prosciutto and wrap it around an asparagus stalk, without overlapping. Place seam side down on a greased or non-stick wire rack fitted over a baking sheet ( this is the set I use ). Repeat with all the asparagus and prosciutto.
3. Bake. Place in the oven and roast until tender and bright green, flipping halfway through.
4. Crisp up (optional). If desired, place the prosciutto wrapped asparagus under the broiler, until the prosciutto is slightly darker and a little crispy on the edges.

Tips For Wrapping And Cooking

This prosciutto wrapped asparagus recipe was pretty easy to make, but I discovered a few simple tips and tricks:

• Handle the prosciutto gently. It tears apart easily after slicing it in half, and gets worse if it’s warm from your hands or being at room temperature for too long. It’s easier to work with if you get the kind that has wax paper between the slices, and keep it in the fridge until right before wrapping. Also, I had better luck using kitchen shears to slice it lengthwise.
• Don’t stretch or overlap the prosciutto. Stretching will cause it to unravel as it roasts. Minimal overlap will keep it crispier and ensure even cooking.
• Use a wire rack. Layering one over a baking sheet improves air flow. Again, this promotes even cooking.
• If you broil, monitor closely. I like to broil at the end, but make sure you check on it to avoid burning.

Recipe Variations

• Seasonings – I kept it simple with just salt and pepper, but you can also add season with other herbs and spices, like garlic powder or Italian seasoning .
• Lemon – Add a tablespoon of lemon juice along with the olive oil, or try a teaspoon of lemon zest. You can also simply squeeze a wedge of fresh lemon over the prosciutto wrapped asparagus spears after cooking.
• Parmesan Cheese – Sprinkle on halfway through cooking, or simply as a garnish at the end.
• Balsamic – Add a drizzle of balsamic glaze as a final touch.
• Bundles – I like wrapping each stalk individually for the best flavor balance in each bite, but you can take a shortcut and wrap 4-6 asparagus spears together in a bundle instead. (I recommend this method if your stalks are thinner.)

Storage Instructions

• Store: Although this recipe for prosciutto wrapped asparagus tastes best fresh (and you probably won’t have leftovers!), you can store them in an airtight container in the fridge for up to 3 days if needed. I don’t recommend freezing, as the texture will become mushy.
• Meal prep: You can wrap the asparagus, cover, and refrigerate for 1-2 days, until ready to bake.
• Reheat: The best way to reheat leftovers is to broil them until crispy and hot.

Serving Suggestions

• Steak – For a quick dinner, you can’t go wrong with air fryer steak , but if you’re in the mood for something fancy, make a tomahawk steak (great as a date night dinner for two!) or filet mignon (my personal fave!).
• Seafood – I love making elegant dishes like butter poached lobster and seared scallops with prosciutto wrapped asparagus when the occasion calls for it. But let’s be real, I make air fryer salmon or tilapia more often, as simple weeknight staples.
• Appetizer Spread – These are fun as part of an appetizer spread! For a balance of protein and veggies, I like to pair these with some air fryer salmon bites or sirloin tips for a balance of protein and veggies.

More Classic Asparagus Recipes

This veggie cooks so fast and goes with so many dishes! Enjoy it more ways with these easy recipes:

Oven Roasted Asparagus

Air Fryer Asparagus

Bacon Wrapped Asparagus

Grilled Asparagus

My Favorite Pan For This Recipe

I use this baking pan with rack , as it really helps with airflow. Plus, it’s non-stick and durable, so it has lasted me for years.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 24 stalks Asparagus (~10 oz trimmed, but weight will vary depending on thickness) ▢
• 12 slices Prosciutto (~4 oz) ▢
• 1 tbsp Olive oil ▢
• 1/4 tsp Sea salt ▢
• 1/4 tsp Black pepper ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat the oven to 400 degrees F (204 degrees C). Place an oven-safe wire rack (either greased or non-stick) onto a baking sheet ( this is the set I use ).
2. Trim the woody ends of the asparagus. Drizzle with olive oil. Sprinkle with sea salt and black pepper to taste.
3. Cut the prosciutto slices lengthwise to make narrower strips. Wrap each prosciutto strip around each asparagus stalk, without overlapping. Place seam side down onto the wire rack.
4. Bake for 5 minutes . Use tongs to turn over. Bake for 3-5 more minutes , until the asparagus is tender and bright green.
5. Optional step: If desired, place under the broiler for 2 minutes to make the prosciutto darker and a little crispy.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 4 stalks

📖 Want more recipes like this? Find this one and many more in my Spring Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Prosciutto Wrapped Asparagus

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

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The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Prosciutto Wrapped Asparagus

Prosciutto wrapped asparagus is the ultimate appetizer or side dish! Make it in only 20 minutes, with simple ingredients.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/prosciutto-wrapped-asparagus/

Ingredients

• 24 stalks Asparagus (~10 oz trimmed, but weight will vary depending on thickness)
• 12 slices Prosciutto (~4 oz)
• 1 tbsp Olive oil
• 1/4 tsp Sea salt
• 1/4 tsp Black pepper

Instructions

1. Preheat the oven to 400 degrees F (204 degrees C). Place an oven-safe wire rack (either greased or non-stick) onto a baking sheet ( this is the set I use ).
2. Trim the woody ends of the asparagus. Drizzle with olive oil. Sprinkle with sea salt and black pepper to taste.
3. Cut the prosciutto slices lengthwise to make narrower strips. Wrap each prosciutto strip around each asparagus stalk, without overlapping. Place seam side down onto the wire rack.
4. Bake for 5 minutes . Use tongs to turn over. Bake for 3-5 more minutes , until the asparagus is tender and bright green.
5. Optional step: If desired, place under the broiler for 2 minutes to make the prosciutto darker and a little crispy.

Maya’s Recipe Notes

Serving size: 4 stalks

📖 Want more recipes like this? Find this one and many more in my Spring Ebook Bundle !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)