If you’re looking for a dish that’s elegant yet easy, Asparagus Wrapped Chicken is a must-try! Juicy, seasoned chicken breasts are wrapped around tender asparagus spears and baked to perfection, creating a meal that’s both visually stunning and absolutely delicious.

This dish delivers on flavor, nutrition, and presentation—perfect for a healthy weeknight dinner or even a dinner-party showstopper. The combination of savory chicken, crisp-tender asparagus, and melty cheese (if you choose to add it) makes every bite irresistible. Plus, it’s naturally low-carb and packed with protein, making it a fantastic choice for a wholesome meal.

Why You’ll Love Asparagus Wrapped Chicken

This recipe isn’t just about ingredients—it’s about creating a meal that feels special without requiring hours in the kitchen. Here’s why it’s a winner:

Simple Yet Elegant

With just a handful of ingredients, you can create a dish that looks and tastes gourmet.

Healthy and Low-Carb

Packed with lean protein and fiber-rich asparagus, this dish is a great choice for a balanced meal.

Versatile and Customizable

You can tweak the seasonings, add cheese, or even wrap the chicken in prosciutto for extra flavor.

Quick and Easy

With minimal prep and a straightforward cooking process, it’s a great option for busy nights.

Family-Friendly

Even picky eaters will love the cheesy, juicy goodness of this dish.

Ingredients in Asparagus Wrapped Chicken

This dish is made with fresh, wholesome ingredients that come together beautifully:

Chicken Breasts: Boneless, skinless chicken breasts are pounded thin for easy rolling.

Asparagus: Fresh asparagus spears add a tender-crisp texture and a mild, earthy flavor.

Garlic Powder: Enhances the chicken’s flavor with a warm, aromatic taste.

Paprika: Adds a mild smokiness and a hint of color.

Olive Oil: Helps keep the chicken moist while adding a touch of richness.

Parmesan or Mozzarella (Optional): A sprinkle of cheese melts beautifully inside for extra flavor.

Salt and Pepper: Essential for seasoning and bringing out all the flavors.

Toothpicks: Helps secure the rolls while baking.

(Note: The full ingredients list, including measurements, is provided in the recipe card directly below.)

Instructions

Let’s dive into the steps to create this flavorful masterpiece:

Prepare the Chicken

Place the chicken breasts between two sheets of parchment paper or plastic wrap. Use a meat mallet to pound them to about ¼-inch thickness. This makes them easier to roll and ensures even cooking.

Season the Chicken

Sprinkle both sides of each chicken breast with salt, pepper, garlic powder, and paprika for a well-balanced flavor.

Add the Asparagus

Lay a few asparagus spears in the center of each chicken breast. If using cheese, sprinkle a little on top of the asparagus.

Roll and Secure

Carefully roll up each chicken breast around the asparagus and secure it with toothpicks to hold everything together.

Sear for Extra Flavor (Optional)

For a golden-brown crust, heat olive oil in a pan over medium-high heat and sear the rolled chicken for about 2 minutes per side.

Bake to Perfection

Transfer the chicken to a baking dish and bake at 375°F (190°C) for 20-25 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F (75°C).

Rest and Serve

Remove from the oven and let the chicken rest for a few minutes. Carefully remove the toothpicks before serving.

How to Serve Asparagus Wrapped Chicken

This dish is incredibly versatile and pairs well with a variety of sides. Here are a few serving ideas:

With a Fresh Salad

A crisp green salad with a lemon vinaigrette complements the flavors beautifully.

With Roasted Vegetables

Serve with roasted bell peppers, cherry tomatoes, or carrots for a colorful plate.

With Mashed Potatoes

If you’re not avoiding carbs, creamy mashed potatoes make a comforting side.

With Cauliflower Rice

For a low-carb option, cauliflower rice is a great choice.

With Garlic Butter Sauce

Drizzle a simple garlic butter sauce over the chicken for extra indulgence.

Additional Tips

Use Thin Chicken Breasts

If the chicken is too thick, it won’t roll properly. Pound it to an even thickness for the best results.

Don’t Overcook the Asparagus

For a slight crunch, use medium-thick asparagus spears and avoid overbaking.

Make It Crispy

For extra crispiness, sprinkle some breadcrumbs on top before baking.

Spice It Up

Add red pepper flakes or a touch of Dijon mustard to the seasoning for extra flavor.

Storage Tips

Store leftovers in an airtight container in the fridge for up to 3 days. Reheat in the oven or air fryer for best results.

FAQ Section

Can I use a different cheese?

Absolutely! Mozzarella, feta, or goat cheese all work great in this recipe.

Can I prepare this dish ahead of time?

Yes! You can assemble the rolls a day in advance and bake them when ready.

Can I freeze Asparagus Wrapped Chicken?

Yes, but it’s best to freeze before baking. Wrap each roll tightly in plastic wrap, then freeze. Bake straight from frozen, adding a few extra minutes to the cooking time.

How do I know when the chicken is fully cooked?

Use a meat thermometer—it should read 165°F (75°C) at the thickest part.

Can I add a sauce?

Yes! A drizzle of balsamic glaze, lemon butter sauce, or creamy garlic sauce pairs beautifully.

What if I don’t have toothpicks?

You can use kitchen twine or place the chicken seam-side down to help keep it rolled.

Can I grill this instead of baking?

Yes! Grill over medium heat for about 6-7 minutes per side until fully cooked.

What’s the best way to reheat leftovers?

Reheat in the oven at 350°F (175°C) for 10-15 minutes to maintain texture.

Can I use turkey instead of chicken?

Yes, thin turkey cutlets work as a great alternative.

Can I make this dairy-free?

Simply skip the cheese or use a dairy-free alternative.

Final Thoughts

Asparagus Wrapped Chicken is a perfect example of how simple ingredients can create something truly special. It’s light, flavorful, and easy to make, yet impressive enough for a special dinner. Whether you’re making it for a quick meal or entertaining guests, this dish is sure to be a hit.

Asparagus Wrapped Chicken

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Author: Maria
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Yield: 4 servings 1x
Category: Main Course
Method: Baking
Cuisine: American

Print Recipe

Description

This asparagus wrapped chicken is a healthy, high-protein, low-carb dish that’s perfect for a quick dinner or meal prep. Juicy chicken breasts are wrapped around fresh asparagus spears and baked to perfection. It’s an easy gluten-free and keto-friendly meal that’s full of flavor!

Instructions

Preheat & Prep:
- Preheat oven to 375°F (190°C).
- Pound the chicken breasts to an even thickness, then slice them in half lengthwise to create four thin cutlets.
Season the Chicken:
- Drizzle olive oil over the chicken.
- Season both sides with garlic powder, paprika, Italian seasoning, salt, and black pepper.
Assemble the Wraps:
- Lay 3 asparagus spears in the center of each chicken cutlet.
- If using, sprinkle a little mozzarella cheese on top.
- Roll the chicken around the asparagus and secure with toothpicks or wrap with a slice of bacon for extra flavor.
Bake:
- Place the wrapped chicken seam-side down on a baking sheet lined with parchment paper.
- Bake for 25-30 minutes, or until the chicken is fully cooked (internal temperature reaches 165°F / 74°C).
- If using bacon, broil for an additional 2-3 minutes to crisp it up.
Serve:
- Remove toothpicks before serving.
- Enjoy with a side of roasted vegetables, cauliflower rice, or a fresh salad!

Nutrition

Serving Size: 1 wrapped chicken
Calories: 210 kcal
Sugar: 1g
Sodium: 220mg
Fat: 8
Saturated Fat: 2g
Unsaturated Fat: 5g
Trans Fat: 0 g
Carbohydrates: 3g
Fiber: 1g
Protein: 31.2 g
Cholesterol: 85mg