Baked Asparagus Fries
A healthy alternative to french fries baked to crisp perfection right in the oven!
I was lying in bed one night, tossing and turning, when I had this sudden craving for french fries. It didn’t matter where it was from – McDonald’s, Jack in the Box, Carl’s Jr – you name it. All I could think about was shoving those crisp fries right into my face. But since our Cabo trip is 2 1/2 weeks away, I opted out for something a little lighter and healthier with these asparagus fries.
Now I’ve quickly learned that these really are the best kind of “fries” ever. They’re so nutritious and healthy, and they won’t add on those extra carb weights. Plus, I skipped the deep fry and threw these bad boys right into the oven, keeping them nice and light, and baked them to absolute crisp perfection.
So the next time you have that sudden urge for those greasy fast food french fries, these asparagus fries are sure to fulfill those cravings. But be sure to have some self control when you make this because you’ll definitely want seconds and thirds!
Baked Asparagus Fries
Ingredients
- 1 cup Panko*
- ½ cup grated Parmesan cheese
- Kosher salt and freshly ground black pepper, to taste
- 1 pound asparagus, trimmed
- ¼ cup all-purpose flour
- 2 large eggs, beaten
Instructions
- Preheat oven to 425 degrees F. Lightly oil a baking sheet or coat with nonstick spray.
- In a large bowl, combine Panko and Parmesan; season with salt and pepper, to taste. Set aside.
- Working in batches, dredge asparagus in flour, dip into eggs, then dredge in Panko mixture, pressing to coat.
- Place asparagus in a single layer onto the prepared baking sheet. Place into oven and bake for 10-12 minutes, or until golden brown and crisp.
- Serve immediately.
Notes
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So I tried making these tonight, I have a question about the method! My flour didn’t stick to the asparagus and just made a mess in the egg wash! Any suggestions?! I know this was pinned a while ago so I’m hoping for a reply 🙂
A little bit of a mess is normal, but as long as the egg wash stays on, there should be no issues with the coating staying put.
This recipe is amazing! My boys don’t like asparagus at all and they loved this!
Oh my goodness! This recipe is so good! So much better and healthier than french fries. Can’t wait to make the zucchini fries next!
Since it’s just me, I cut the recipe in half. They were so good. I ate all of them.
i want to serve as an appetizer with a dipping sauce…what do you reccomemd?
These would go great with Ranch!
Does anyone by chance know the nutritional info? I’m doing weight watchers and want to try these but need nutritional info..
Nutritional information is provided only for select and new recipes at this time. However, if it is not available for a specific recipe, it is best that you use free online resources at your discretion (you can gooogle “nutritional calculator”) to obtain such information.
Hi there. Just printed it. Will try this weekend.
I wonder: will the recipe work with okra? I had battered okra at this fancy” restaurant this past weekend and it was very disappointing. Advisement please. Thank you
Okra sounds like a great idea but without further recipe testing (and for someone who has actually never cooked with okra before), I cannot answer with certainty. Please use your best judgment.
Made these over the weekend and were delicious!!
can i use egg beaters instead of whole eggs?will it change the taste?
Unfortunately I cannot answer this with certainty as I have never tried using egg beaters myself. Please use your best judgment.
Amazing!!! Made these two times now and tonight was the first time I made them for my husband, I was a little worried because he’s not a big asparagus fan but he loved them! I made a dipping sauce of a little mayo and siracha, perfect combo! Staple recipe at our house now!
Here in Brazil I will do this weekend for a group of friends. I love asparagus!
So I tried making these last night and it was a bit more complex than I thought. The fact that if you are going to make a bunch of asparagus it is very tedious to go one by one. The fact that the panko needs to be pressed onto the Asparagus also makes it time consuming and my fingers always turn into huge wads of wet flower and panko. I managed to make 10 and the rest I just did with bacon for sake of time. They did taste good but its not ideal for a quick and easy meal without having to waste a lot of flour and panko and dirty several bowls =(
Jennifer, it is actually best to work in batches for the breading process – going one by one will just take too long!
Thanks I will try that the next time and I’ll make sure to pick a time I am not crunched for time. I will just list this under my weekend veggies column lol
I am so excited I came across these!!! Usually with Asparagus I would bake them in the oven after wrapping them with bacon. I am looking forward to seeing if these come out less chewy then my bacon version and more crunchy like french fries. I absolutely love french fries and if I could substitute them for this I would be saved! =) Thanks again!
My husband hates asparagus so I’m going to try this. I bet he will like!!!
If you want to skip the eggs, just mix 1 tbsp of ground flax meal and 3 tbsp of water. They are delicious!
I was wondering if you had a calorie count on these? They look amazing and I want to try them, but with the cheese, egg and bread crumbs….just wondering where they fit in with my diet? Thanks!
Unfortunately, as I am not a registered dietician, I am not comfortable sharing nutritional information for any of my recipes. I recommend utilizing online calorie counters at your discretion to obtain such information.
However, I have recently teamed up with registered dietician, Jessica Penner from Smart Nutrition. She will be providing important nutritional information for select recipes.
I’m betting you find out the main calorie savings on these will be from the fact that they are baked, not fried. The carb difference between fries and these with both flour and panko bread crumbs will be a little but not as much as you think.
What would one serving be like? About how many sticks?
It is very hard to say as the size of asparagus can vary.
I want to make these tonite as I just found your recipe. However, I do not have the Panco product. Is there something I could just substitute for tonite or maybe not? thanks, erika
Any other type of breadcrumb topping should work just fine.
This recipe is awesome!!! If I have some frozen asparagus in my freezer can I use those for the recipe?
This recipe is really best when fresh asparagus is used. You can certainly use frozen asparagus but I cannot speak for how much this will change the overall taste/texture of the dish without further recipe testing.
I made these tonight and they were delicious! I’m on a bit of a rosemary kick, so next time I make these, I might add some to the panko/parmesan. Thanks for the recipe!
Would asparagus be able to be replaced with green beans? Asparagus is very hard to find in the country I live in. 🙂
Green beans would be an amazing substitute!