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Low-Carb Chicken and Asparagus Bake with Creamy Cheesy Curry Sauce (Video)

It took us a few tries to nail the recipe for this Low-Carb Chicken and Asparagus Bake with Creamy Cheesy Curry Sauce, but WOW, we were so happy with the final version! And this tasty casserole with chicken and asparagus is low-carb, Keto, low-glycemic, gluten-free, and could be adapted for the South Beach Diet with the right ingredient choices. Use the Diet-Type Index to find more recipes like this one!

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Low-Carb Chicken and Asparagus Bake with Creamy Cheesy Curry Sauce found on KalynsKitchen.com

I’m so excited to share this recipe for Low-Carb Chicken and Asparagus Bake with Creamy Cheesy Curry Sauce, because I worked on it so many times with Kara to get a version we thought was a keeper. And when we finally got just the right combination of ingredients for a chicken and asparagus casserole that was creamy, cheesy, and had just the right amount of curry flavor without being watery in the bottom of the dish, we were so excited! Thanks to Kara for encouraging me to try it just one more time on the same day (and for making a trip to the store to get ingredients again!) If you like chicken, asparagus, curry, and creamy-cheesy flavors, we think you’re going to love this recipe.

And the historical perspective on the recipe is interesting too. Way back on the archives on Kalyn’s Kitchen there’s a recipe for Chicken and Asparagus with Curry Sauce made with canned cream of chicken soup, which is an ingredient I haven’t really used for years. For a long time I had thought about replacing that old recipe with a low-carb and Keto version. But even though I now would greatly prefer this new recipe for Low-Carb Chicken and Asparagus Bake with Creamy Cheesy Curry Sauce, I remember how much I liked the old version back in the day. And I am all about choice, so no judgement from me if people like a recipe with canned soup, and the old version does have quite a few fans.

So I decided to leave the old recipe back in 2006 (!) and link them together so people can take their choice on which one they’d prefer to make. And when I pulled a can of soup out of the cupboard to check the carbs so I could talk about it accurately in the old recipe, my soup had been out-of-date for more than 5 years, so definitely the version you see here is the one I’d be making now! If you do click through to see the old version though, you might be surprised or amused to see how simple blog recipes were back in those days!


Low-Carb Chicken and Asparagus Bake with Creamy Cheesy Curry Sauce found on KalynsKitchen.com

Preheat oven to 375F/190C. Trim 4 large bone-less skinless chicken breasts and cut each into three lengthwise strips. Heat olive oil over medium-high heat in a large non-stick pan, add the chicken, season with poultry seasoning and a little salt and pepper, and cook until the chicken is lightly browned on each side. Transfer chicken to a cutting board to cool; then cut into chunks and transfer to a bowl.

Low-Carb Chicken and Asparagus Bake with Creamy Cheesy Curry Sauce found on KalynsKitchen.com

While chicken cooks, cut the cream cheese into cubes and let it soften on the counter, and measure the lemon juice, curry powder, sour cream, mayo, and Mozzarella cheese. Cut asparagus into 2 inch pieces. After you’ve removed the chicken, add 1 tsp. more olive oil to the pan, add the asparagus, and cook barely 2-3 minutes over medium-high heat. Put the asparagus into the bowl with the chicken.

Add chicken stock to the pan and cook over medium heat, scraping the bottom to get any browned bits. Let the stock cook down for a couple of minutes, then whisk the lemon juice and curry power into the stock, turn heat to medium low, and add cream cheese. Whisk as the cream cheese melts, and when it’s mostly melted add the mayo and sour cream and whisk until the sauce is smooth.

Low-Carb Chicken and Asparagus Bake with Creamy Cheesy Curry Sauce found on KalynsKitchen.com

Gently stir the asparagus and cubes of chicken to combine in the bowl, then  mix in the sauce and 1 cup cheese and gently stir again. Put the chicken-asparagus mixture into a sprayed casserole dish and top with the other cup of grated cheese. Bake 30-35 minutes, or until the casserole is bubbling and starting to brown on top.

Low-Carb Chicken and Asparagus Bake with Creamy Cheesy Curry Sauce found on KalynsKitchen.com

Serve hot. A simple salad like Kalyn’s Favorite Baby Arugula Salad or Tomato, Cucumber, and Radish Salad would be perfect on the side. You could also serve this with The BEST Easy Cauliflower Rice to eat with the extra sauce.

More Low-Carb Ideas for Asparagus:

Low-Carb Sheet Pan Meals with Asparagus ~ Kalyn’s Kitchen
Lemon Pepper Chicken with Artichokes, Mushrooms, and Asparagus ~ Aggie’s Kitchen
Roasted Asparagus and Mushrooms with Everything Bagel Seasoning ~ Kalyn’s Kitchen
Spring Lettuce Salad with Roasted Asparagus ~ Recipe Girl
Asparagus and Tomato Frittata with Havarti and Dill ~ Kalyn’s Kitchen
Asiago Asparagus ~ Real Housemoms

Weekend Food Prep:

This recipe has been added to a new category called Weekend Food Prep  to help you find recipes you can prep or cook on the weekend and eat during the week!

Low-Carb Chicken and Asparagus Bake with Creamy Cheesy Curry Sauce

This recipe is adapted from a long-ago casserole I used to make with canned soup; hope you enjoy this updated low-carb version!

Ingredients:

  • 4 large boneless, skinless chicken breasts, trimmed and cut into three lengthwise strips
  • 1 T + 1 tsp. olive oil
  • 2 tsp. poultry seasoning
  • salt and fresh-ground black pepper to taste
  • 1 lb. asparagus or slightly more, ends trimmed and cut into 2 inch pieces
  • 1/2 cup chicken stock
  • 2 T lemon juice
  • 1 T curry powder (or a little more if you really like curry flavors)
  • 8 oz. cream cheese, cut into cubes and softened at room temperature
  • 1/2 cup sour cream
  • 1//2 cup mayo
  • 1 cup + 1 cup grated Mozzarella cheese

Directions:

  1. Preheat oven to 350F/190C. Spray a large glass or crockery casserole dish with non-stick spray or mist with olive oil. (We used a narrow dish that was 8″ x 13″, but any size close to that will work.)
  2. Trim fat and undesirable parts from chicken breasts, then cut each in three pieces lengthwise. Heat 1 T olive oil over medium-high heat in a large non-stick pan. When the oil is hot, add chicken, season with poultry seasoning, salt, and pepper, and cook until the chicken is lightly browned on both sides. Remove chicken to a cutting board to cool; then cut into chunks. Transfer chicken to a large bowl.
  3. While the chicken cooks, cut the cream cheese into cubes and let it soften on the counter, and measure the lemon juice, curry powder, sour cream, mayo, and Mozzarella cheese. Snap one piece of asparagus to see where the woody part ends; then cut asparagus into 2 inch pieces.
  4. After you’ve removed the chicken from the pan, add 1 tsp. more olive oil, add the asparagus, and cook barely 2-3 minutes over medium-high heat. Put the asparagus into the bowl with the chicken.
  5. Add the chicken stock to the pan and cook over medium heat, scraping the bottom to get any browned bits of chicken. Let the stock cook down for a couple of minutes, then whisk the lemon juice and curry power into the stock, turn heat down to medium low, and add the cubes of cream cheese. Whisk as the cream cheese melts, and when it’s mostly melted add the mayo and sour cream and whisk until the sauce is smooth.
  6. Gently stir the asparagus and cubes of chicken to combine in the bowl, then  mix in the sauce and 1 cup cheese and gently stir again.
  7. Put the chicken-asparagus-sauce mixture into a sprayed casserole dish and top with the other cup of grated cheese.
  8. Bake 30-35 minutes, or until the casserole is bubbling and starting to brown on top. Serve hot

This recipe inspired by Chicken and Asparagus with Curry Sauce and adapted into a version without canned soup by Kalyn and Kara.

All images and text ©

Low-Carb Chicken and Asparagus Bake with Creamy Cheesy Curry Sauce found on KalynsKitchen.com

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
This is a good main dish for any low-carb, Keto, or low-glycemic diet plan. It’s too high in fat to be approved for the South Beach Diet, but you could make a version that would be pretty South Beach Diet friendly by substituting reduced fat cheese, cream cheese, sour cream, and mayo. Even with those changes, it might be a “once-in-a-while treat” for the South Beach Diet.

Find More Recipes Like This One:
Use the Diet Type Index to find recipes suitable for a specific eating plan. You can also Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.

Nutritional Information?
If you want nutritional information for a recipe, you can sign up for a free membership with Yummly and use the Yum button on my site to save the recipe and see the nutritional information. Another option is entering the recipe into this Recipe Nutrition Analyzer, which will calculate it for you.

Low-Carb Chicken and Asparagus Bake with Creamy Cheesy Curry Sauce found on KalynsKitchen.com

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12 comments on “Low-Carb Chicken and Asparagus Bake with Creamy Cheesy Curry Sauce (Video)”

  1. Me and my husband really disliked this meal. It was difficult to finish our plate. In fact it was awful!  Flavours were not nice, it was all too much every mouthful was difficult to swallow. It was thick and rich and I’m not sure curry and cheese are a great match. Cooked exactly as the recipe states. Will not be making again. 🤢

    • Sorry to hear you felt that way. I have actually made it again myself since we posted the recipe and really like it again. People like different things, there is no doubt about that.

  2. I substituted the sour cream for plain greek yogurt and the sauce was perfectly creamy and did not separate. You also get added protein! Would definitely recommend!

  3. Hello Kalyn,
    I’m making this today. Looks mouthwatering. I’m not sure if my family will like the curry flavor combination, but it doesn’t hurt to try. Again, thank you for all the low carb recipes.

  4. Made this tonight and everyone loved it. It fulfills the old casserole craving without the carbs. I used more curry and less cheese. Big hit at our house.

  5. I made this last weekend and we loved it so i’m making it again this weekend . The chicken was so tender and the flavor was amazing!

  6. THIS WAS INCREDIBLE!!!!!! My husband was raving for days.

  7. So glad you enjoyed it; thanks for taking time to letting me know!

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