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Oven baked asparagus fries on a serving slab ready for a healthy dinner.
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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!
Prep Time15 minutes
Cook Time15 minutes
Total Time30 minutes
Course: Appetizer, Dinner, Side Dish
Cuisine: American
Servings: 8 servings

Ingredients

  • 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

Instructions

  • 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!

Nutrition

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