Healthy Asparagus Fries are the best alternative for unhealthy french fries! These fries don’t require any deep frying because they are baked until crisp perfection with parmesan cheese and breadcrumbs.
Best to serve as a side dish for any meal!
When it comes to creating recipes, the keywords are always ''quick and easy'', that's what I love about these healthy asparagus fries, my scrumptious side dish Cabbage Bacon Stir Fry, and Pickled Radishes and Onions. You have to try these!
Jump to:
Why we love this
- Crispy golden outside and tender on the inside, these baked asparagus fries are a healthier alternative to deep fried french fries.
- Great for kids - another great way to sneak in some extra veggies to your kids menu. However, you'll want to add less parmesan cheese as it has high levels of sodium, or even make a separate batch for kids with less salt and cheese. Less salt cheeses are also available in the stores.
- No deep frying required which makes them healthy asparagus fries!
Ingredients
- Asparagus – a thicker asparagus, not baby asparagus. Trimmed and cut to same size.
- Seasonings - these baked asparagus fries don't need a lot of seasonings, you have salty parmesan already so be cautious on going overboard with salt, however, a little salt and pepper is essential here.
- Panko - for the crispy golden crust, substitute with regular breadcrumbs.
- Parmesan cheese - any similar aged dry cheese should work, but for best results use finely grated parmesan cheese.
Equipment
Instructions
Preheat the oven to 425 F.
Prepare your asparagus, wash and rinse, trim the thick ends.
Line up 3 separate bowls: beaten eggs, flour, and panko whisked with parmesan, salt, and pepper.
One by one dip each asparagus stick into the flour making sure to fully coat it, then dip in eggs mixture, and roll in the breadcrumbs mixture.
(The last step is the most important!).
Arrange the breaded asparagus on a large baking sheet in one layer, separate from each other.
You may need to do this in batches. For easy cleanup use parchment paper underneath the asparagus.
Bake for 10 minutes until breadcrumbs have turned golden brown and crispy.
Serve with ranch dressing, simple mayonnaise, or similar lighter sauce dressing.
Tips
- Don't overcook the asparagus - once in the oven, stay nearby to control the process. You only need up to 10 minutes for the asparagus to bake and the panko breadcrumbs turned golden brown.
- Prepare all the rest ingredients before trimming the asparagus. It should be washed and cut right before baking and not ahead of time.
- How to store asparagus correctly - Not used asparagus should be stored like a bouquet of flowers. Trim the bottoms slightly (not everything off), place in a wider glass jar and fill with cold water, about 1 ½ inch high. Cover with a plastic bag or wrap and store in the refrigerator for 2-3 days. Change the water if neccessary.
Serving Suggestions
What should you serve with asparagus? Like many other similar crispy side dishes, you can serve them as a part of an appetizer table. Serve with mashed potatoes, green salads, and baked or grilled meats.
🌱🍴Have more asparagus? Try our favorite asparagus recipes next: Asparagus Dip, Roasted Asparagus or 4-minute Pan Fried Asparagus.
Thank you for reading,
Rita
FAQs
Asparagus is ready when the panko crumbs have turned golden brown and crispy, asparagus turned vibrant green and fork-tender inside. It shouldn't be too soft that it falls apart, which means you have overcooked it.
Asparagus should be trimmed before cooking. You can eat the whole spear except for the woody stem in the bottom. Cut or bend the asparagus toward the end until it snaps and remove the thick stems.
Asparagus is naturally low in calories and is high in folic acid. Plenty of nutrients, fiber, and antioxidants help to cleanse your body.
The key here is to store the asparagus correctly before cooking, in cold water with stems slightly trimmed. When ready to cook, wash, dry and trim the rest thicker bottom part off right before cooking and not ahead of time. This way it will be at its freshest and not chewy or mushy.
Easy Appetizer Recipes
Did you make this Healthy Asparagus Fries? Be sure to leave a rating and a comment below. Thank you!
Healthy Asparagus Fries
Ingredients
- 1 ½ lb thick asparagus trimmed
- 1 cup panko breadcrumbs
- ½ cup all-purpose flour
- ⅓ cup parmesan cheese grated
- Salt to taste
- Pepper to taste
- 2 large eggs lightly beaten
Instructions
- Preheat the oven to 425 F.
- Prepare 3 separate bowls: beaten eggs, flour, and panko mixed with parmesan, salt, and pepper.
- One by one dip each asparagus stick into the flour making sure to fully coat it, then dip in eggs mixture, and roll in the breadcrumbs mixture. (The last step is the most important!).
- Arrange the breaded asparagus on a large baking sheet separate from each other. You may need to do this in batches.
- Bake for 10 minutes until breadcrumbs have turned golden brown and crispy.
- Serve with ranch dressing or similar lighter sauce.
Want more? Subscribe to my newsletter, and follow Cookrita on Pinterest, Facebook, or Instagram for all the latest updates!
These baked asparagus fries are a wonderful healthy alternative to traditional fries!