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Crispy Baked Asparagus Fries

Crispy Baked Asparagus Fries

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I have really been looking forward to spring and the fresh local asparagus and one of the first things that I wanted to make with it was some crispy baked asparagus fries! Ever since I discovered that you can coat vegetables in panko bread crumbs and bake them that they would become healthy 'fries' I have been doing it with pretty much every vegetable that I can get my hands on. Given that asparagus is already in perfect 'fry' shape it seemed only natural to turn them in fries and it couldn't be easier to do so! You pretty much just need to dredge the asparagus in flour, dip in egg, coat in panko breadcrumbs and bake until crispy. All said and told you can be enjoying these healthy baked asparagus fries in about 20 minutes so you can make them whenever you want. If you are a fan of asparagus, you will definitely enjoy these asparagus fries and they might just be that one new asparagus that you absolutely need to try this spring!

Crispy Baked Asparagus Fries

Crispy Baked Asparagus Fries

Prep Time: 10 minutes Cook Time: 10 minutes Total Time: 20 minutes Servings: 2

Asparagus coated in panko bread crumbs and parmesan and baked until golden brown and crispy.



ingredients
  • 1 pound asparagus, trimmed
  • 1/2 cup flour
  • 2 eggs, lightly beaten
  • 3/4 cup panko breadcrumbs
  • 1/4 cup parmigiano reggiano (parmesan), grated
  • salt and pepper to taste
directions
  1. Dredge the asparagus in the flour, dip in the egg and then into a mixture of the panko, parmesan, salt and pepper.
  2. Place the asparagus in a single layer on a wire rack on a baking sheet and bake in a preheated 425F oven until golden brown, about 7-13 minutes.
Nutrition Facts: Calories 312, Fat 8g (Saturated 4g, Trans 0), Cholesterol 172mg, Sodium 174mg, Carbs 44g (Fiber 6g, Sugars 5g), Protein 19g
Nutrition by: Nutritional facts powered by Edamam

47 comments:

Robyn Stone | Add a Pinch said...

Oh how I want some of this asparagus today!!! Delish!!!

Katrina @ Warm Vanilla Sugar said...

Mmm what a simple, fun, recipe!

Tieghan said...

I love asparagus, so I will love these! What a great idea!

Ashley Bee said...

Yum! The local asparagus here in New England is probably the best in the world. Can't wait until it starts being on all the farm stands!

Bev Weidner (Bev Cooks) said...

Shut. Up.

Grey X said...

This sounds delicious! I have to try this soon!

Marie Matter said...

Want, want, want!

Jerry | Simply Good Eating said...

Wow that hollandaise sauce looks like it would go perfectly with that crispy asparagus. Yum!

Pamela @ Brooklyn Farm Girl said...

Love this idea, plus look how pretty they look!

Gwen said...

Absolutely perfect! I could eat a whole batch of these!

Anonymous said...

must try this ! looks yummy

Gloria Baker said...

I love these asparagus, what nice idea with Panko!!

Daryl @ easy italian recipes said...

I'm a big snacker and I'm always looking for healthy things to snack on. These asparagus baked fries are a great option.

Joanne said...

That crispy panko crust sounds awesome!

Averie @ Averie Cooks said...

I love asparagus and I love that you baked these rather than fried! And that they only take 20 mins! Total success!

sachie auckland said...

This look delicious ..;)

calgary business directory said...

D: I may have just died.

Chung-Ah | Damn Delicious said...

Love this! I think I could even give up traditional potato fries for this!

Irina @ wandercrush said...

Genius! Thanks for sharing! Makes me so excited about asparagus season.

Anonymous said...

Made this - servied with an avocado/lime dipping sauce - absolutely wonderful!

Anonymous said...

You're a genius! I just cooked this recipe, and the result was mouth-watering! :)

angela @ another bite please said...

I have bunches of asparagus to eat up and bags of bread crumbs so going to be perfect for dinner tomorrow!

Mayli said...

I just made this. It was so delicious! I served it with a Mahi sandwich, and I didn't miss the French fries at all. I didn't serve it with the Hollandaise. Instead, I served it with creamy Caesar with a dash of horseradish mustard. Thanks for the recipe!

Elisa Bozescu-Phillips said...

WOW!!I don't think you need me to say how Yummy this looks, but WOW--I am soo making this!!

glutwin said...

Gorgeous asparagus and the texture is inspired!..Question...could I possibly sub something not wheat-based for the panko bread crumbs? Ground nut meals...coconut flakes...ground oats or flaxseed?..I so want to attempt this, but wish to replicate the "crunch factor" so obviously present in your lovely offering...Thanks for any insight!

Kevin Lynch said...

glutwin: You could use a crushed crunchy rice based cereal as a gluten free substitute for the panko breadcrumbs.

Stephanie said...

This looks really good. I'm always interested in crispy things that are healthier than french fries!

Anonymous said...

Can these be made and then frozen?

steve said...

i've made these 2x now- they're FANTASTIC the only issue is they're REALLY filling- if you're planning a meal plan on 3 -4 MAX per person-

Ana Zahler said...

That is a different way to enjoy asparagus!

Kevin Lynch said...

Anonymous: I would say most probably not, but I have not tried it.

Allison said...

They are really delicious with a sauce like Outback's Bloomin' Onion sauce.

Anonymous said...

I used gluten free Panko breadcrumbs on chicken for my son. I bet these Panko bread crumbs would work well on this asparagus.

Anonymous said...

Is there anything else you could use instead of egg? Not dairy please :)

Kevin Lynch said...

Anonymous: You could use things like milk, buttermilk or even yogurt in place of the eggs.

Anonymous said...

Okay, dumb question are the blanched/cooked first or raw?

Kevin Lynch said...

Anonymous: No the asparagus is not cooked first, it will cook when they are baked.

Anonymous said...

These were amazing and came out just like your picture! I will be making these often.

Anonymous said...

What a fabulous new way to make asparagus... Was wonderful

DBelcher1973 said...

I tried these tonight and they were delicious!!! My husband loved them too and he doesn't care much for asparagus. Crunchy AND tasty....great !!!

DBelcher1973 said...

I made this asparagus tonite and it was wonderful. My husband even loved it and he's not big on asparagus. Crunchy and Tasty!!

Anonymous said...

Hi, I am new to healthy eating, so my question is how is this healthy when the calorie count is 312 for just 2 coated spears? I made it tonight and it was super yummy thank you for sharing this treat with the world!

Kevin Lynch said...

Anonymous: That's 312 calories per serving with each serving being 1/2 pound asparagus. I am glad that you like them!

Anonymous said...

My kids helped me make these last night. Everyone LOVED them, especially my daughter who is a picky eater!!!!!!

Anonymous said...

carollee this wont post to facebooks too get the recipy my family all over tried the rescipy and love it try doing with zucinnie in thin slices yummie

Ancestors Trail said...

Very easy to do and became a "Keeper." I liked it even better when dipped in some Ranch dressing.

Anonymous said...

Yum! I just looked through some of your other recipes, too. Can I come eat at your house? I've not found a site that made me this hungry! TY, TY, TY. for sharing all this.

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