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Kalyn's Kitchen

Chicken and Asparagus with Three Cheeses (Video)

This casserole of Chicken and Asparagus with Three Cheeses is a delicious and easy low-carb dinner that’s also Keto, low-glycemic, gluten-free, and you could eat it as a treat for the South Beach Diet too. Use Oven Dinners to find more recipes like this one.

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Chicken and Asparagus with Three Cheeses found on KalynsKitchen.com

Chicken and Asparagus with Three Cheeses is a delicious and easy casserole recipe that’s been hanging out in the archives with a photo that probably wouldn’t have enticed anyone to make it, so when I saw asparagus on sale this week for $1.49 a pound, I decided to give this recipe a photo makeover! And wow, was it ever delicious.

Yesterday when I was editing the photos I remembered I had some leftovers in the fridge and I gobbled those up for lunch and started thinking about how soon I could make this again. And this recipe is an easy combination that would be impressive enough to serve for dinner guests.

The only thing slightly tricky about this Chicken and Asparagus with Three Cheeses is not to cook the sauce too long or bake it too long or the sauce will separate. This is an ongoing issue for me with sauces when they aren’t thickened with flour or cornstarch, but even if that happens, this will still be delicious! And for me asparagus going on sale is one of the sure signs that spring is coming, and since Salt Lake had a big snow storm earlier this week, I am really longing for the end of winter. So this is for all the other asparagus fans who are excited to have fresh asparagus season on the horizon!

Chicken and Asparagus with Three Cheeses found on KalynsKitchen.com

Trim chicken breasts, cut in half lengthwise, season, and brown on both sides; then put the browned chicken pieces into a casserole dish. While the chicken browns, barely blanch asparagus, drain well, blot asparagus dry with paper towels, and put the asparagus pieces over the chicken in the dish.

Chicken and Asparagus with Three Cheeses found on KalynsKitchen.com

Use chicken stock to deglaze the pan you cooked the chicken in, scraping off browned bits and simmer until the stock is reduced to 3/4 cup. Then lower heat and whisk the sour cream into the stock. Turn off heat and stir in the goat cheese and Parmesan and whisk until it’s melted into the sauce. Pour sauce over the chicken and asparagus, cover with finely grated sharp cheddar, and bake about 25 minutes. That’s it!

Chicken and Asparagus with Three Cheeses

Serve Chicken and Asparagus with Three Cheeses hot, with something like The BEST Easy Califlower Rice on the side to eat with the delicious sauce for a tasty low-carb dinner.

More Tasty Ideas with Asparagus:

Asparagus with Cream Sauce ~ CopyKat Recipes
Baked Eggs and Asparagus with Parmesan ~ Kalyn’s Kitchen
Asparagus and Chicken in Peanut Sauce ~ Lauren Kelly Nutrition
Crustless Breakfast Tarts with Asparagus and Goat Cheese ~ Kalyn’s Kitchen
30 Minute Roasted Asparagus and Cod with Rustic Tomato Sauce ~ Country Cleaver
Low-Carb Chicken and Asparagus Bake with Cheesy Creamy Curry Sauce ~ Kalyn’s Kitchen

Chicken and Asparagus with Three Cheeses (Video)

This casserole is delicious for an easy low-carb dinner.


  • 4 large boneless, skinless chicken breasts, trimmed and each cut lengthwise into two pieces
  • 2 – 3 tsp. olive oil
  • 1 tsp. poultry seasoning
  • salt and fresh ground black pepper to taste
  • 1 lb. fresh asparagus
  • 1 cup chicken stock, simmered to reduce to 3/4 cup
  • 1/2 cup sour cream (regular or light, but not fat-free)
  • 3 oz. soft goat cheese
  • 3 T Parmesan cheese
  • 1/4 – 1/2 cup finely grated sharp cheddar (I used white cheddar)


  1. Preheat oven to 375F/190C.
  2. Spray a rectangular casserole dish with non-stick spray or olive oil.
  3. Trim all visible fat and membrane from chicken breasts and cut each one in half lengthwise.
  4. Season chicken with poultry seasoning, salt, and pepper, then heat the olive oil in a large frying pan and brown the chicken until it’s lightly browned on both sides. (The chicken will cook more in the oven so it doesn’t need to be cooked completely through at this point; don’t overcook.)
  5. Put the browned chicken pieces into the casserole dish.
  6. While chicken browns, cut off woody ends of asparagus. (Snap one piece to see how much to cut off, it will break off right where the woody part starts.)
  7. Cut asparagus diagonally into 2 – 3 inch pieces.
  8. Bring a pan of lightly salted water to a gentle boil, and prepare a dish with water and ice cubes.
  9. Put asparagus into the boiling water and cook exactly three minutes, drain, then put asparagus in ice water to stop cooking and drain again.
  10. Let it drain well, then blot the asparagus on both sides with paper towels.
  11. Layer asparagus pieces over the chicken in the casserole dish.
  12. Use chicken stock to deglaze pan that you cooked the chicken in and scrape up all little browned bits.
  13. Let stock simmer over medium heat in the frying pan a few minutes, or until the stock is reduced to 3/4 cup.
  14. Reduce heat to low, whisk sour cream into the stock, and turn off the heat.
  15. Add goat cheese (the kind that comes in a log) and Parmesan and whisk into sauce until they’re melted.
  16. Pour sauce over chicken and asparagus and sprinkle sharp cheddar over top.
  17. Bake 25-30 minutes or until cheese is melted and sauce mixture is barely starting to bubble. (Don’t cook it too long or the sauce will separate.)
  18. Serve hot.


This recipe created by Kalyn.

All images and text ©

Chicken and Asparagus with Three Cheeses found on KalynsKitchen.com

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Chicken and Asparagus with Three Cheeses would be great for low-carb or low-glycemic diets. It’s a bit high in fat for the South Beach Diet, but you could use light sour cream and low-fat cheese if you prefer, and I would eat this for an occasional treat for South Beach, even for phase one.

Find More Recipes Like This One:
Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. Or 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, I recommend entering the recipe into this nutrition analyzer, which will calculate it for you. Or if you’re a member of Yummly, you can use the Yum button on my site to save the recipe and see the nutritional information there.

Chicken and Asparagus with Three Cheeses found on KalynsKitchen.com

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118 comments on “Chicken and Asparagus with Three Cheeses (Video)”

  1. Pingback: 120 Best Low Carb and Keto Casserole Recipes - Prudent Penny Pincher

  2. I used Cream cheese instead of the goat cheese. Soooo good!

  3. Loved the flavor, but alas, with a 1 year old and 3 year old “helping”, I over cooked on either stove top, oven, or both… and my sauce broke… will definitely try again though when I can pay closer attention

  4. Pingback: Chopped Asparagus Salad Recipe | The View from Great Island

  5. Pingback: 30 Best Keto Casserole Recipes for Weight Loss - The Food Explorer

  6. Pingback: 26 Easy Keto Chicken Dinner Recipes Perfect for Meal Prep

  7. So glad you enjoyed it,

  8. I used mozzarella instead of goat cheese, added some garlic and italian seasoning to make an alfredo-y sauce, and it was amazing!

  9. Made this tonight and it came out perfect! I was worried about the sauce not being thick enough or separating but I took it out at the right time. I also tenderized and brined the chicken before browning it (I do this with most chicken recipes). I cook for about 27 minutes and served it over couscous. O M G. The couscous soaked up the cheese sauce and gave it so much extra flavor! Next time I’ll season the chicken with addition spices, it was a little bland. Hopefully it’ll come out just as good next time! 

  10. Probably a dumb question but shredded or grated parmesan?

  11. Could I use drumsticks in this recipe??

    • I’m not really sure. I’m having a hard time imagining that; seems like the skin will be soggy with the sauce. Maybe if you remove the skin; let me know how it works if you try it!

  12. Pingback: Easy Keto Recipes! 500+ Low Carb Meals That Make Weight Loss So Much Easier - Word To Your Mother

  13. I did 3 oz of Cream cheese and a TBSP full fat plain greek yogurt and it was both creamy and tangy!


  15. Made this for dinner last night and my 14 year old son had 2 helpings and he actually licked his plate!!
    Great recipe- definitely a keeper!!

  16. Would I be able to put this together and put in the crockpot?
    I know the chicken qould be different but looking for easier with similar results.

  17. What can you do to meal prep this? I want it so my husband can just pop it in the oven while I’m at work. Any way to do this or ideas

    • Honestly I have no idea if it can be prepped in advance. You could try doing everything up to step #17 and then letting him take it from there, but truthfully I think if it was cooked in advance and then refrigerated it would definitely reduce the quality of the finished dish.

      I might just cook in advance and let him reheat briefly. But as I said, I don’t really know what will work. Would love to hear if you try it and it works!

  18. Why did mine come out soupy? Or thinner of a sauce? Did it looks like I did everything correct. Thoughts? 

  19. My chicken was so tough. The flavor was very good, but difficult to eat because the chicken was tough and chewy. Any suggestions?

    • The only reason the chicken would be tough is if it was cooked too long in the browning step. I’m sorry you had that result; I would try again and cook the chicken just a few minutes on each side to barely brown it.

  20. Is there a cheese you could use instead of goat cheese? 

  21. Pingback: 26 Easy Keto Chicken Dinner Recipes Perfect for Meal Prep

  22. Do you dice or cut the goat cheese? I know it says to buy in a log, but not sure how to add it into the recipe when it’s called for! Thanks! 

    • You can crumble it apart so it mixes into the sauce more easily if you’d like. But goat cheese is pretty soft and even if you put the whole piece in, it should mix in quite easily.

  23. how much of parmesean is needed it only says a T next to it

  24. Has anyone tried freezing this? I like to double casserole recipes and put one by for busy days.

    • I haven’t frozen this and truthfully I’m guessing it will not freeze that well with the sour cream and all the cheeses. But I’d love to hear how it works if you try it.

  25. This dish was AH-MAZING! Even my finicky son said it was awesome. My only issue is being on a low carb eating plan and not having some bread to sop up the delicious cheese sauce. ☺️ Thank you!

  26. What could we substitue for goat cheese

  27. May I use boneless chicken thighs

    • I haven’t tried it with thighs. They are fattier and a bit thinner than the chicken breast I used. I would trim the fat and maybe shorten the cooking time just a bit. (Check after 20 minutes or so and see what you think.) I can’t guarantee how it will work since I haven’t tried it, but I think it might.

  28. Pingback: Keto Casserole Recipes: 15 Easy Fat Burning Keto Casserole Recipes - Fitness Bash

  29. I made it as directed but sauce was still a bit too soupy. I think next time I will add a thickener before baking. Other than that it was a rich and delicious dish!

  30. What are the macros for this recipe?

    • I’m not able to provide nutritional information for the recipes for several reasons, including the additional time it takes, the difficulty in doing it accurately, and the sheer number of recipes on my site. If you look after the recipe itself, I give two links (where it says “Nutritional Information”) for suggestions of two ways to get that information.

      I have over 2000 recipes on the site and spend 6-8 hours most days working on the blog. I just can’t edit over 2,000 recipes to add that info, and I know once I do it on one recipe people will expect to see it on every recipe. Thanks for understanding that I just don’t have that much time!

      • Hey Kalyn! I would suggest looking for some WordPress recipe plugins, They will do all of the hard work for you!

      • Since I have about 1900 of my 2000 recipes that I am still working away at adding to the WordPress Recipe Plug-In (by hand, seriously they don’t do all the work for you) I can’t add one more part to that process. I know you mean well, but really it’s a job I just can’t take on.

  31. How does this do as left-overs since it’s mentioned overcooking can cause the sauce will separate if cooked too long?

    • I have reheated it a few times (when I was lucky enough to have some left over) but don’t microwave or cook on the stove too long or it will definitely separate!

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