Asparagus is rich in vitamins K and B1, as well as calcium, protein and fiber. In fact, its cancer-fighting antioxidants are easier for our bodies to absorb when it’s cooked. From lightened veggie-packed pizza and pasta, to breakfast waffles and quiche, these 12 recipes take advantage of asparagus — all under 480 calories per serving.

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1. ASPARAGUS PEA PASTA BOWL | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 359; Total Fat: 9g; Saturated Fat: 5g; Monounsaturated Fat: 1g; Cholesterol: 22mg; Sodium: 251mg; Carbohydrate: 59g; Dietary Fiber: 6g; Sugar: 5g; Protein: 13g

2. ASPARAGUS AND PEA PESTO SALAD PIZZA | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 280; Total Fat: 17g; Saturated Fat: 4g; Monounsaturated Fat: 7g; Cholesterol: 20mg; Sodium: 459mg; Carbohydrate: 22g; Dietary Fiber: 8g; Sugar: 5g; Protein: 17g

3. OVERNIGHT SPRING VEGETABLE STRATA | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 274; Total Fat: 10g; Saturated Fat: 3g; Monounsaturated Fat: 4g; Cholesterol: 101mg; Sodium: 654mg; Carbohydrate: 23g; Dietary Fiber: 3g; Sugar: 6g; Protein: 25g

4. PENNE WITH SPRING VEGETABLES | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 330; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 6g; Cholesterol: 0mg; Sodium: 16mg; Carbohydrate: 54g; Dietary Fiber: 5g; Sugar: 5g; Protein: 11g

5. HOT AND SOUR SOUP WITH ASPARAGUS AND TOFU | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 126; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 0g; Sodium: 332g; Carbohydrate: 14g; Dietary Fiber: 4g; Sugar: 7g; Protein: 8g

6. GORGEOUSLY GREEN SPRING PASTA | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 430; Total Fat: 17g; Saturated Fat: 2g; Monounsaturated Fat: 6g; Cholesterol: 0mg; Sodium: 250mg; Carbohydrate: 55g; Dietary Fiber: 8g; Sugar: 5g; Protein: 18g

7. ASPARAGUS, SCALLION AND RED PEPPER FRITTATA | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 96; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 96mg; Sodium: 130mg; Carbohydrate: 5g; Dietary Fiber: 1g; Sugar: 2g; Protein: 11g

8. LATKE WAFFLES WITH SALMON AND GRILLED ASPARAGUS | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 363; Total Fat: 10g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 110mg; Sodium: 570mg; Carbohydrate: 49g; Dietary Fiber: 9g; Sugar: 10g; Protein: 20g

9. CHICKEN, ASPARAGUS AND ARTICHOKE SKILLET | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 383; Total Fat: 15g; Saturated Fat: 2g; Monounsaturated Fat: 9g; Cholesterol: 124mg; Sodium: 560mg; Carbohydrate: 17g; Dietary Fiber: 5g; Sugar: 4g; Protein: 46g

10. ASPARAGUS RICE BOWL WITH ALMOND PESTO | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 478; Total Fat: 23g; Saturated Fat: 3g; Monounsaturated Fat: 11g; Cholesterol: 0mg; Sodium: 294mg; Carbohydrate: 57g; Dietary Fiber: 9g; Sugar: 5g; Protein: 12g

11. CHICKEN AND ASPARAGUS FARRO SALAD | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 404; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 66mg; Sodium: 430mg; Carbohydrate: 42g; Dietary Fiber: 7g; Sugar: 5g; Protein: 37g

12. CHICKEN PICCATA WITH ASPARAGUS AND SPINACH | MYFITNESSPAL’S RECIPES

Nutrition (per serving): Calories: 441; Total Fat: 13g; Saturated Fat: 5g; Monounsaturated Fat: 3g; Cholesterol: 115mg; Sodium: 391mg; Carbohydrate: 29g; Dietary Fiber: 6g; Sugar: 5g; Protein 47g

Originally published May 2018, updated with new recipes