Steamed Asparagus

Tanya Eisenwasser

Print Recipe

Steamed asparagus with butter or olive oil.

Prep 5 min

Cook 5 min

Serves 4

Gluten-free

Ingredients

• 1 pound asparagus, tough ends trimmed
• 2 tablespoons butter or olive oil
• 1/4 teaspoon sea salt
• Black pepper (optional)

Instructions

1. Trim the tough, woody ends from the asparagus (usually the bottom 1-2 inches).
2. Bring 1 inch of water to a boil in a wide skillet or pot with a steamer basket.
3. Add the asparagus to the steamer basket in a single layer.
4. Cover and steam for 3-5 minutes until bright green and tender-crisp. Thicker spears need more time.
5. Transfer to a serving plate.
6. Top with butter or drizzle with olive oil while hot.
7. Season with salt and pepper if using. Serve immediately.

Tips & Substitutions

• Snap off the tough ends. Bend each spear near the bottom and it will naturally snap where the woody part ends.
• Sort by thickness. Thin spears cook in 3 minutes, thick spears need 5. Cook similar sizes together for even results.
• Roast instead for a different texture. Toss with olive oil and roast at 425°F (218°C) for 10-12 minutes until lightly charred.
• Use olive oil instead of butter for dairy-free. Both work well. Olive oil gives a lighter finish, butter adds richness.
• Add a squeeze of fresh herb oil. A drizzle of fresh basil or parsley oil at the end is usually well tolerated. Use homemade herb oil right away rather than long-stored infused oils.

Why This Works

Asparagus. Naturally low in histamine and generally well tolerated. It is a good source of fiber and cooks quickly, keeping preparation time short.

Butter or olive oil. Both are generally well tolerated. Butter adds richness if you handle dairy well. Olive oil is a safe, unfermented alternative.

Fresh preparation. Steaming and serving immediately means you are eating the vegetable at its freshest, which is always the goal on a low histamine diet.

Simple seasoning. Just salt and optional pepper keep this straightforward and easy to track if you are monitoring reactions.

Storage

Best served immediately for the best texture and flavor. Leftover steamed asparagus can be refrigerated in an airtight container and eaten cold in a salad within 24 hours. As a vegetable dish, it is lower risk for histamine buildup than protein leftovers, but fresh is always best.

Not sure if an ingredient is safe? Histamine Tracker includes a database of 1,000+ foods with histamine ratings to help you cook with confidence.