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Home / Recipes / Chicken

Healthy Asparagus Stuffed Chicken Breasts

By Lisa MarcAurele · Jul 2, 2020 · 2 Comments

1.2K shares
Jump to Recipe
Balsamic Asparagus Stuffed Chicken Breasts Recipe

A healthy asparagus stuffed chicken breast recipe baked in olive oil and balsamic vinegar. This easy chicken wrapped asparagus dish makes a wonderful keto meal.

Balsamic Asparagus Stuffed Chicken Breasts Recipe
Article Index
  • Instructions
  • Variations
  • Related recipes
  • Equipment
  • Recipe

Love asparagus? You’ll want to give this easy stuffed chicken breast recipe a try. It’s a simple recipe for busy people or those just getting started on a low carb diet.

I’m always trying out simple low carb chicken recipes to add to my collection. And stuffed chicken may sound complicated, but it isn’t. It’s just a flattened piece of meat wrapped around a filling.

To make this healthy asparagus stuffed chicken recipe, I’m just wrapping seasoned chicken breasts around a few spears of asparagus. Then, I just bake it with a homemade vinegar and oil dressing. That’s it!

Some may need more detailed instructions. So I’m going to show you exactly how I make this simple main dish. And with only five ingredients and a few steps, even a beginner can make it with ease.

Instructions

The oil and vinegar seasoning blend is made first. It’s just a blend of olive oil, vinegar, garlic, and salt that are whisked together in a small bowl.

Making the balsamic marinade

I like to have the dressing ready to go before stuffing the chicken breast with the asparagus stalks. But you could prep it after the chicken is in the baking dish. That way, it’s ready to pour over the asparagus stuffed chicken.

To stuff the boneless chicken breasts, each one will need to be flattened out with a mallet for the best results. If you don’t own a mallet, you can improvise by using one of the following:

  • rolling pin
  • Saucepan
  • Cast iron skillet
  • Cookbook
  • Cutting board

It’s best to wrap the meat in something like a zipper bag so it doesn’t contaminate. And if you want some tips for flattening chicken, take a look at this reddit thread. It’s especially helpful if you’ve never used a mallet or one of the alternatives to flatten out meat.

Preparing and baking the asparagus stuffed chicken

Once you have each chicken breast to about ¼ inch or so, it’s time to stuff them. To do that, place three asparagus at one end of a breast. Then roll chicken around the asparagus, securing with toothpicks as needed. Repeat for all the breasts.

Place chicken into a baking dish or rimmed baking sheet. The oil and vinegar mixture is then whisked briefly to combine and poured evenly over the chicken. Finally, it’s baked in a 375°F preheated oven for 25-30 minutes or until the meat is fully cooked and golden brown.

The cooking time will vary depending on the size of the meat. Large chicken breasts will take longer. But you can use an air fryer to speed it up.

Sliced asparagus stuffed chicken on plate

Variations

There are many ways to make an asparagus stuffed chicken roll. Here’s a few ideas that might want to try:

  • Add slices of provolone cheese to the tops of each chicken breast before wrapping around the asparagus.
  • Make a breading with seasoned almond flour and or crushed pork rinds. Dip each stuffed chicken into a bowl with beaten egg, then coat with the breading before baking.
  • Wrap each piece in bacon for extra flavor and to seal in the juices for moist chicken.
  • Use a low carb marinara sauce instead of the oil and vinegar blend. Top off each stuffed chicken with mozzarella cheese.

If you’ve tried other modifications, be sure to share them with us in the comments below the post.

Uncut asparagus stuffed chicken on plate

Related recipes

Need some other simple chicken dinner ideas? You’ll find some of my favorite easy recipes below:

  • Filipino Chicken Adobo
  • Keto Lemon Chicken
  • Gluten-Free Shake and Bake Chicken
  • Chicken and Vegetable Sheet Pan Dinner
  • Bacon Ranch Cheddar Chicken
  • Cream Cheese Stuffed Chicken

All of the recipes above use minimal ingredients and are prepared in only a few easy steps.

Equipment

The following kitchen tools were used to make the recipe:

  • Meat Mallet
  • Baking pan
  • Toothpicks
  • Small bowl

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Recipe

Sliced asparagus stuffed chicken on plate

Asparagus Stuffed Chicken Breasts

5 from 2 votes
An easy recipe for chicken breast stuffed with asparagus. It's a healthy dish that's low carb and AIP paleo friendly.
Prep Time:10 minutes mins
Cook Time:30 minutes mins
Total Time:40 minutes mins
Course: Main Course
Cuisine: American
Print Pin Review Recipe Save Recipe View Collections
Servings: 4 people
Calories: 384

Video

Ingredients

  • 2 pounds chicken breasts skinless and boneless (4 breasts)
  • 2 teaspoons fresh thyme
  • ¼ cup olive oil
  • 2 tablespoons vinegar balsamic or red wine
  • 3 cloves garlic
  • ¼ teaspoon salt
  • 12 spears asparagus
US Customary - Metric

Instructions

  • Preheat oven to 375°F.
  • In a small bowl, combine the olive oil, vinegar, garlic, and salt. Set aside.
  • Pound each chicken breast with a mallet to about ¼ inch thickness.
  • Season chicken breasts with salt and pepper to taste.
  • Place 3 asparagus spears in the middle of each flattened chicken breast. Wrap chicken meat around the asparagus and secure with toothpicks. Arrange stuffed chicken in a baking pan then olive oil mixture evenly over the stuffed chicken.
  • Bake at 375°F for 25-30 minutes until chicken is fully cooked. Remove toothpicks prior to serving.

Notes

A few ways to change up the recipe:
  • Chicken can be topped with cream cheese or provolone cheese before wrapping around asparagus.
  • A low carb "breading" made with seasoned almond flour or crushed pork rinds can be used to coat the chicken.
  • Each piece can be wrapped in bacon slices.
  • Marinara sauce can be used in place of the dressing and then topped with mozzarella cheese.

Low Carb Sweeteners | Keto Sweetener Conversion Chart

Nutrition

Serving: 1stuffed breast | Calories: 384 | Carbohydrates: 1g | Protein: 48g | Fat: 19g | Saturated Fat: 3g | Cholesterol: 145mg | Sodium: 409mg | Potassium: 848mg | Fiber: 1g | Sugar: 1g | Vitamin A: 140IU | Vitamin C: 5mg | Calcium: 19mg | Iron: 1.2mg

Additional Info

Net Carbs: 0 g | % Carbs: 0 % | % Protein: 52.9 % | % Fat: 47.1 % | SmartPoints: 8
Values
Array
(
    [serving_size] => 1
    [calories] => 384
    [carbohydrates] => 1
    [protein] => 48
    [fat] => 19
    [saturated_fat] => 3
    [cholesterol] => 145
    [sodium] => 409
    [potassium] => 848
    [fiber] => 1
    [sugar] => 1
    [vitamin_a] => 140
    [vitamin_c] => 5
    [calcium] => 19
    [iron] => 1.2
    [serving_unit] => stuffed breast
)

Notes on Nutritional Information

Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.

Copyright

© LowCarbYum.com - Unauthorized use of this material without written permission is strictly prohibited unless for personal offline purposes. Single photos may be used, provided that full credit is given to LowCarbYum.com along with a link back to the original content.

« Keto Egg Salad Egg Fast Recipe
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Reader Interactions

Comments

  1. Tayler Ross

    April 03, 2019 at 10:28 am

    5 stars
    I made this for dinner last night and it was so amazing! Everyone loved it and I will definitely be making this again soon!

    Reply
  2. Jenn

    April 03, 2019 at 9:50 am

    5 stars
    I love that I basically have all these ingredients on hand at all times! Perfect speedy dinner!

    Reply
5 from 2 votes

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