Parmesan asparagus fries are baked in the oven to crispy perfection.  They are a healthier alternative to french fries and are vegetarian and gluten-free!

Oven baked asparagus fries on a serving slab ready for a healthy dinner.

After having the most delicious Parmesan asparagus fries at a restaurant, I had to share this oven-baked version I created at home with you!

The night before Cohl and his brother, Jhet, took off on their 260-mile canoe race we went to eat at one of our favorite places in San Marcos, Tx… The Root Cellar.

It is this super cute restaurant built into the ground so it stays extremely cool even during the hottest summer months.  Their menu is full of creative dishes and they have THE BEST Parmesan asparagus fries.

Gluten-free parmesan asparagus fries with a dipping sauce for a quick appetizer.

They serve up their Parmesan asparagus fries like any other restaurant would normal french fries… alongside their juicy burgers and stacked-high sandwiches.

Cohl and I tend to “share” our dishes with each other when we eat out.  <– I say this very loosely.  

I am a bit of a food hog.  Oftentimes I fight for the food by hurriedly eating and/or hoarding food I want to eat on the far side of my plate (away from Cohl, of course.)  Perhaps this is the result of being child #5 of 6, or maybe there is a fat kid buried deep within me.  Whatever the reason is, I promise, I am working on it.

A stack of a baked parmesan asparagus recipe for a healthy snack.

To be honest, I was a little disappointed that they did not have traditional French fries.  Who wanted to eat Parmesan asparagus fries over french fries?!

My expectations were quite low about what these “fries” would taste like.

After my first bite of the crispy, crunchy, and oh-so-flavorful vegetable fry, I immediately went into “hoard-mode.”  While Cohl was chatting with his family on the other end of the table I would sneak one, maybe two fries at a time.

Even as I write this I almost feel ashamed of my food hogging habits.  Almost.

The Parmesan asparagus fries were gone entirely too quickly.

A stack of gluten-free baked asparagus fries on a blue slab ready to serve.

The week immediately following the canoe race I set to work to try and recreate this masterpiece of a fry.  Instead of being deep fried in oil, I decided to make them a bit healthier and bake them up in the oven.

Gluten-free Panko breadcrumbs are used and I definitely prefer this brand –> Aleia’s Panko Bread Crumbs.  They crisp up perfectly, just like a gluten-filled breadcrumb would!

Serve these Parmesan asparagus fries with any meal you choose.  They taste great with ketchup or eaten on their own.

Want to Reheat these Parmesan Asparagus Fries?

I have found the best way to keep these fries crispy after reheating is to wrap them in aluminum foil and warm them up in either the oven or the toaster oven.

About 325 degrees for 10-15 minutes should do the trick!


Tap stars to rate!

5 from 2 votes

Oven-Baked Parmesan Asparagus Fries

Parmesan asparagus fries are baked in the oven to crispy perfection.  They are a healthier alternative to french fries and are vegetarian and gluten-free!
Yield 8 servings
Prep 15 minutes
Cook 15 minutes
Total 30 minutes
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  • 2 bunches asparagus ends trimmed
  • ½ cup gluten-free flour 1-to-1 blend
  • 2 eggs
  • 1 Tbsp milk almond milk or soy milk
  • 1 Tbsp olive oil
  • ½ cup Parmesan cheese
  • ¾ cup Panko bread crumbs gluten-free
  • ¾ tsp salt
  • ¼ tsp pepper
  • ¼ tsp paprika
  • Parsley optional
  • Parmesan cheese optional


  • Preheat oven to 425 degrees.
  • In three separate bowls or pans (large enough to fit the length of the asparagus spears) place the following:
  • Bowl 1: Gluten-free flour blend.
  • Bowl 2: Whisk together the eggs, milk and olive oil.
  • Bowl 3: Toss the cheese, breadcrumbs, salt, pepper, and paprika.
  • Take 4-5 asparagus spears at a time and place them in bowl 1 (flour blend), dip them in bowl 2 (egg wash), and then coat them in bowl 3 with the Parmesan and breadcrumbs. Repeat with the remaining asparagus spears.
  • Line two large baking sheets with parchment paper. Place coated asparagus spears evenly spaced out onto the baking sheets.
  • Spritz asparagus spears with butter or coconut-flavored non-stick cooking spray and bake in the oven for 12-14 minutes.
  • Halfway through baking, flip spears and return to oven until they reach a nice golden brown.
  • Sprinkle asparagus spears with additional Parmesan cheese and parsley. Serve immediately and enjoy!
Last step! If you make this, please leave a review letting us know how it was!

Tap stars to rate!

5 from 2 votes


Calories: 126kcal, Carbohydrates: 14g, Protein: 7g, Fat: 5g, Saturated Fat: 1g, Cholesterol: 45mg, Sodium: 379mg, Potassium: 261mg, Fiber: 3g, Sugar: 2g, Vitamin A: 1000IU, Vitamin C: 6.4mg, Calcium: 125mg, Iron: 3.2mg

Nutrition information is automatically calculated, so should only be used as an approximation.

Made this recipe?Leave a comment below!

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  1. Now this is how I like my veggies! This asparagus looks better than any I’ve seen. Totally digging this!

    1. Thanks so much, Karly!! Yes… coating in Parmesan/breadcrumbs is definitely the way to eat your veggies 😉

  2. This is a great idea! I’ve seen zucchini fries before but asparagus fries is a much better alternative I reckon. It’s not as squishy and more forgiving when overfried. Thanks for sharing!