Sautéed Asparagus

You only need 4 ingredients and 10 minutes to make perfectly tender yet snappy, absolutely delicious sautéed asparagus. A few simple tricks make all the difference! Learn how to cook asparagus in a pan like a pro with this simple guide.

Asparagus makes you wait for its season to really shine, but it’s very low-maintenance otherwise. All you need is hot olive oil, salt and pepper to draw out all its delicate, quintessentially springtime flavor. And while I also love it roasted and blanched, sautéed asparagus is the quickest method, with no need to bring water to a boil or heat up your oven. And it keeps its perfect snap!

The trick to perfect pan fried asparagus is to cook it hot and fast. This draws out its flavor and tenderizes it just enough without making it mushy. I slice the spears so each piece gets plenty of contact with the hot pan. And I only cook it for 5 minutes or so. Really all it needs if your oil and pan are very hot! 

You can happily stop there and have a vegan, zero-fuss healthy side dish on your table in minutes. But I like to dress mine up with my own Mediterranean twist. 

I add the warming and aromatic trio of cumin, Aleppo pepper, and za’atar, plus fresh lemon juice and zest for brightness, garlic and shallot for a sweet-and-savory element, velvety roasted red peppers (the jarred kind is fine) and a sprinkle of creamy-tangy feta cheese. 

It’s still quick and easy, taking just 10 minutes or so. But the variety of flavors, colors, and textures makes it a side dish to steal the show. 

Is Asparagus Healthy?

Asparagus is healthy! One of the reasons I love asparagus, besides the fact that it's quick and easy to cook, is that it's low in carbs and calories but packed with nutrients and antioxidants. Asparagus is high in fiber, folates, vitamins A, C, E and K. It even has about 2 grams of protein per ¼ pound! For a full breakdown, see the USDA. 

Sautéed Asparagus Ingredients

This pan fried asparagus side is a great example of needing just a few ingredients when working with fresh, high quality food. 

For Simple Sautéed Asparagus

Learning how to cook asparagus in a pan is such an easy go-to side dish, and you only need 4 ingredients:

• Extra virgin olive oil: A quality extra virgin variety will make all the difference in flavor. See my favorite olive oils.
• Asparagus: You can purchase asparagus year-round, the best time is February to June. Look for long, thin stems that are bright green and firm. The flower-like tips should be closed, and it should sound squeaky or rubbery when squeezed. 
• Kosher salt and black pepper enhance the flavor. 

Optional: Boost the Flavor! 

If you’d like to add some of my favorite flavor-makers you’ll need: 

• Garlic and shallot add sweet and savory depth flavor, which complements the natural sweetness of the asparagus. One quarter of an onion would work in place of the shallot.
• Lemon juice brightens and lightens the dish, and zest adds an aromatic quality. 
• Aleppo pepper is a dried and crushed Mediterranean chili pepper that adds a kick, similar to standard red chili flakes but milder and more complex. You can read more about it here, stock up at our shop, or substitute chili flakes. 
• Za'atar is a Middle Eastern spice blend with nutty, tart, and aromatic savory flavor. Read more about za’atar in our guide, stock up at our shop, or substitute with Greek oregano or Italian seasoning. 
• Roasted red peppers add bright, sunny bursts of flavor and variety of texture. You can easily roast them from scratch (it takes about 45 minutes). Or use a jar to save time, just make sure they are well-drained and then chop them up into small bits.
• Feta cheese: Tangy and creamy, I would put feta on just about anything but it’s particularly delicious with the freshness of the asparagus. You can leave it off to keep it vegan, or goat cheese is a worthy substitute.

Ingredient Spotlight

People often ask me about whether or not they can cook olive oil over high heat. The truth: studies–like Changes In Chemical Compositions of Olive Oil Under Different Heating Temperatures Similar to Home Cooking published in the Journal of Food Chemistry and Nutrition–have shown that high-quality EVOO has a smoke point well within the range required for most cooking methods, including sautéing. 

Extra virgin olive oil’s well-documented antioxidant properties also helps to stabilize the oil, making it more resistant to oxidation at higher temperatures compared to seed oils like sunflower. And the flavor is so much better! Just be sure to use a high quality oil (extra virgin is a must). 

• READ MORE: Cooking With Olive Oil: Everything You Need to Know!
• TRY IT: Taste your way through 4 of our favorite extra virgin olive oils with our Everyday EVOO Bundle.
• BEST SUBSTITUTE: High quality neutral oil, like avocado oil (if you must).

Can I Sauté White Asparagus?

Yes, white and green asparagus are the same plant. White asparagus is harvested before the plant breaks through the ground and is exposed to sunlight, which enables it to produce chlorophyl and turns it green. 

The flavors are similar, with white asparagus being slightly more delicate and mild. It's also typically more expensive and harder to find. If you do get your hands on some, you can absolutely use it in this recipe.

The Bend and Snap: How to Trim Asparagus

The bottom of asparagus stalks tend to be "woody" and tough. Before you cook your asparagus you should trim it. Here’s how:

• Use your hands to bend it at the bottom. 
• It will naturally snap off at the tough part, leaving you with a perfectly tender asparagus stalk.
• Line the stalks up and cut the bottoms evenly for equal, uniform pieces.
• If you prefer, you can also chop off the woody bottoms with a sharp knife.

How to Cook Asparagus in a Pan

Sautéing means cooking food quickly in a minimal amount of fat or oil over relatively high heat. The term comes from the French verb sauter meaning "to jump," referring to how the food dances in the hot pan. In other words: get your ingredients all prepped because this is going to be quick! 

3 Easy Steps to Sauté Asparagus

• Trim (tips above) and slice the asparagus. I slice mine into 3-inch (ish) pieces–but it doesn’t need to be perfect. You can do it on the bias (diagonally) for more surface area and some visual appeal, but again you can keep it casual if you’d like. 
• Get the oil very hot. Heat a cast iron pan over medium-high heat. Once it’s hot, add enough oil to generously coat the pan (about ¼ cup) and wait until it’s shimmering.
• Sauté the asparagus. Add the asparagus and a good pinch of salt and pepper. Cook for 2 minutes, tossing regularly. If you’re adding the toppings, skip to the next step. Otherwise, continue to cook until the asparagus is tender and lightly browned, about 3 minutes more. Serve immediately.

Optional: Add the Seasonings and Toppings

• Add the aromatics. When the asparagus has lightly softened and is still a bright green, add 1 chopped shallot and 3 minced garlic cloves. Cook, stirring frequently, until the asparagus is tender and lightly browned, about 3 minutes. 
• Season. Remove from the heat and stir in the juice and zest of 1 lemon, 1 teaspoon Aleppo pepper and 1 teaspoon za’atar. Top with ⅓ cup chopped roasted peppers and ⅓ cup feta cheese. 

How Long to Sauté Asparagus 

Asparagus cooks in a pan quickly and should be done in about 5 minutes. The precise amount of time it takes depends on how thick the asparagus is. The key is to cook it until it's just tender but before it turns too soft. The color will give you a hint when it's ready: look for a deep green color with some browning. 

A taste test is always a good technique! And be sure to remove the asparagus from heat as soon as it’s done.

Ways to Mix it Up

If you fall in love with this pan fried asparagus as much as I have, feel free to switch it up with even more toppings and add-ins. Some possibilities include:

• Sun-dried tomatoes: Stock up on organic sun dried tomatoes our shop.
• Pine nuts or sliced almonds.
• Parmesan cheese: Shaved into large shards.
• Kalamata olives: Pitted and sliced.

What to Serve with Sautéed Asparagus

This quick pan fried asparagus recipe makes a great side dish for almost any meal. Here are a few ideas: grilled lamb kabobs or lamb rack chops, baked chicken drumsticks, or baked grouper. You can also use it as part of vegetarian grain bowls or try it in something like this herbed couscous bowl!

How to Store Sautéed Asparagus 

Cooked asparagus should be eaten as soon as possible. There's nothing quite like freshly pan fried asparagus! However, leftovers can be stored for up to 3 days in the fridge. Just note that the longer cooked asparagus is refrigerated, the softer it becomes. For best results, wrap tightly in foil and don't add the peppers, spices and feta until ready to serve.

More Asparagus Recipes

Sides and Small Plates

Easy Blanched Asparagus Recipe

Salads

Roasted Asparagus Salad with Tomato and Basil

Salads

Asparagus Salad

Italian

Asparagus Risotto

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5 from 31 votes

Sautéed Asparagus

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Suzy Karadsheh

You can keep this easy sautéed asparagus recipe simple and serve on its own for a healthy side this that takes less than 10-minutes. But I love the addition of fresh lemon, garlic, and Mediterranean favorites like feta and roasted red peppers, which bring the flavors to the next level. Either way, it goes with just about any spring-summer meal, like roasted fish, meat, or bean salads.

Prep – 10 minutes mins

Cook – 5 minutes mins

Total – 20 minutes mins

Cuisine:

Mediterranean

Serves – 4 servings

Course:

Side Dish

Ingredients

  

1x2x3x

For the Sautéed Asparagus

• ▢ Extra virgin olive oil
• ▢ 1 pound asparagus, trimmed and sliced into 3-inch pieces
• ▢ Kosher salt
• ▢ Black pepper

Optional Toppings

• ▢ 3 garlic cloves, minced
• ▢ 1 shallot, chopped
• ▢ 1 lemon, zested and juiced
• ▢ 1 teaspoon Aleppo pepper or red pepper flakes
• ▢ 1 teaspoon za'atar
• ▢ ⅓ cup jarred roasted red peppers, drained and chopped
• ▢ ⅓ cup feta cheese (or more to your liking), crumbled

Instructions

 

To Cook Asparagus in a Pan

• Get the oil very hot. Heat a cast iron pan over medium-high heat. Once it’s hot, add enough oil to generously coat the pan (about ¼ cup) and wait until it’s shimmering.
• Sauté the asparagus. Add the asparagus and a good pinch of salt and pepper. Cook 2 minutes, tossing regularly. If you’re adding the toppings, skip to the next step. Otherwise, continue to cook until the asparagus is tender and lightly browned, about 3 minutes more. Serve immediately.

Optional: Add the Toppings

• Add the aromatics. When the asparagus has lightly softened and is still a bright green, add the shallots and garlic. Cook, stirring frequently, until the asparagus is tender and lightly browned, about 3 minutes.
• Season. Remove from the heat and stir in the lemon juice, zest, and spices. Top with the roasted peppers and feta cheese.

Notes

• Shop this recipe: Visit our shop to browse quality Mediterranean ingredients including the olive oil, Aleppo pepper, and za'atar used in this recipe.
• Be sure to use a large pan or cast iron skillet that is large enough to cook the asparagus without crowding. 
• Feel free to change the seasoning. Asparagus will take well to other spices and dried herbs like oregano, cumin, paprika, or even smoked paprika, or red pepper flakes for heat.

Nutrition

Calories: 75.7kcalCarbohydrates: 10.1gProtein: 5gFat: 3gSaturated Fat: 1.7gPolyunsaturated Fat: 0.2gMonounsaturated Fat: 0.6gCholesterol: 11.1mgSodium: 314.5mgPotassium: 332.8mgFiber: 3.8gSugar: 3.4gVitamin A: 1134.8IUVitamin C: 27.4mgCalcium: 113.4mgIron: 3.3mg

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