Crispy Asparagus Spears with Creamy Tarragon Sauce

Tender asparagus spears are coated in a warm, creamy tarragon sauce and finished with a crunchy sprinkle of toasted panko.

Time
14 min
Calories
120
Carbs
14 g
Fiber
3 g
Sugars
3 g

Per serving, about 220 g.

Crispy Asparagus Spears with Creamy Tarragon Sauce

Method

0 of 5 steps done

Ready to cook?

Easy swaps

Dairy-free?Swap the sour cream and milk for a plain unsweetened plant-based yogurt and a splash of unsweetened oat milk, and use a mayonnaise made with free-range eggs instead of regular mayonnaise.
More crunch?Toast a small handful of sunflower seeds in the same skillet after the panko and scatter them over the top with the crumbs.
Lighter plate?Serve the spears with a wedge of lemon and a simple green salad so the sauce is a drizzle rather than the main event.

A Spring Dish That Earns Its Keep

Originally from Diabetes Food Hub (ADA)Method rewritten by Diabic.Updated 9 Nov 2026

General information, not medical advice. Your needs may differ, so check with your care team.

More snack recipes up to 30 g carbs

Crab Salad on Cucumber Rounds
Crab Salad on Cucumber Rounds
Snack

Crab Salad on Cucumber Rounds

Time
20 min
Calories
80
Carbs
4 g
Sugars
3 g
Creamy Moroccan Avocado Smoothie
Creamy Moroccan Avocado Smoothie
Snack, Mediterranean

Creamy Moroccan Avocado Smoothie

Time
5 min
Calories
90
Carbs
11 g
Sugars
4 g
Almond Butter Celery with Dried Cherries
Almond Butter Celery with Dried Cherries
Snack

Almond Butter Celery with Dried Cherries

Time
5 min
Calories
180
Carbs
12 g
Sugars
5 g
Free recipe book

100 recipes with the carbs already counted.

Breakfast, lunch, dinner and snacks for people with diabetes. Every recipe shows carbs, fiber and calories per serving, in one free PDF.

20Breakfasts
25Lunches
35Dinners
20Snacks

Reviewed by Dr. Rezwana Rumpa. Plus our Sunday email, leave any time.