Follow this quick and easy recipe for a healthy alternative to french fries that are still just as crispy and delicious as the traditional ones!
Potatoes should watch their backs because asparagus is coming for them! Asparagus fries are a low-carb, healthy alternative to the traditional french fry as they’re low in calories and a great source of fiber. Why is that a good thing? Well, Health.com says fiber is digested by the body slowly, making you feel fuller for longer periods of time and it’s also a natural diuretic, meaning it helps flush excess fluid and salt from your body.
While there’s a lot known about the history of asparagus (it was brought to North America from France in the 1600s but wasn’t commercially grown until the 1860s), there isn’t a lot known about the history of asparagus fries. 15 years ago, a writer for Smithsonian Magazine raved about the signature, crispy panko-crusted fries at Isabella’s, a restaurant in Frederick, Maryland. That signature dish is still served at the establishment today, with a smoked tomato aioli. Yum!
The recipe below also includes panko and delivers a whole lotta crisp, texture, and taste! I, myself, like the taste of asparagus. I usually just season it with a little olive oil, salt, and pepper before baking, and this recipe really takes things up a notch … or two! Also, for kids who refuse to eat their vegetables, disguising them as fries is genius! Hey, even some adults don’t like veggies, so this recipe is great for them, too!
The Secret for Perfectly Crispy Asparagus Fries
The number one mistake people make when preparing asparagus is overcooking. Keep a close eye to prevent the dreaded soggy stalk! Speaking of stalks, thin-to-medium size is what is recommended. Skinny stalks cook too quickly and go soft and soggy. If possible, choose stalks that are close to all being the same size for consistent results. When buying asparagus, you want it to be as fresh as possible so the texture will be right. Fresh asparagus is bright green and firm. When preparing, don’t forget to snap or cut off the woody bottom part of the stalk.
Ingredients
- 1 pound asparagus, ends trimmed
- 1/2 cup all-purpose flour
- 2 large eggs, beaten
- 1 cup panko breadcrumbs
- 1/2 cup grated Parmesan cheese
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- Cooking spray
How to Make Asparagus Fries
Step 1: Preheat oven to 425°F. Line a baking sheet with parchment paper and set aside.
Step 2: Prepare three shallow dishes: in the first, place flour; in the second, beat the eggs; in the third, combine panko breadcrumbs, grated Parmesan cheese, garlic powder, salt, and pepper.
Step 3: Dredge each asparagus spear in flour, shaking off excess. Dip into beaten eggs, then coat with the panko mixture, pressing to adhere.
Step 4: Arrange coated asparagus in a single layer on the prepared baking sheet. Spray lightly with cooking spray.
Step 5: Bake in the preheated oven for 12-15 minutes or until the coating is golden brown and crispy.
Step 6: Serve the asparagus fries hot with your favorite dipping sauce.
FAQs & Tips
How to Make Ahead and Store?
Once cooked, store them in an airtight container in the fridge. They’re good for up to 2-3 days, however, they will lose some crispness, so reheat them in the oven until they are warm and crispy once again.
Can You Use Canned Asparagus For This Recipe?
It is not recommended since canned asparagus is on the mushy, soggy side.
How Do You Cut Asparagus?
You can actually cut off the bottom white parts of the stalk, or break them off. Hold the asparagus spear at the end, bend and snap it to break it off. It will break off naturally above the woody bottom part.
Can These Be Made Gluten-Free and/or Dairy-Free?
Yes! Use gluten-free crumbs, gluten-free flour (like almond flour), and dairy-free Parmesan.
What is the Difference Between Green, White and Purple Asparagus?
Wait… there is purple asparagus?! Yes, yes there is. While the stalks are purple on the outside, the interior is the same as a green spear. Green asparagus is a little bit grassy in flavor, while white asparagus is mild and slightly bitter.
Serving Suggestions
Asparagus fries are good with so many things! Fries the limit! Team them up with shrimp or salmon, like this Delicious Sautéed Shrimp recipe or this Easy Baked Salmon in Foil. Asparagus fries go with any type of burger too, so give them a go with this recipe for the Best Hamburger Ever.
And, don’t forget dipping sauce which can be as simple as Yogurt Herb Dipping Sauce, Homemade Ranch Dressing or garlic aioli.
Asparagus Fries
Ingredients
- 1 pound asparagus ends trimmed
- 1/2 cup all-purpose flour
- 2 large eggs beaten
- 1 cup panko breadcrumbs
- 1/2 cup grated Parmesan cheese
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- Cooking spray
Instructions
- Preheat oven to 425°F. Line a baking sheet with parchment paper and set aside.
- Prepare three shallow dishes: in the first, place flour; in the second, beat the eggs; in the third, combine panko breadcrumbs, grated Parmesan cheese, garlic powder, salt, and pepper.
- Dredge each asparagus spear in flour, shaking off excess. Dip into beaten eggs, then coat with the panko mixture, pressing to adhere.
- Arrange coated asparagus in a single layer on the prepared baking sheet. Spray lightly with cooking spray.
- Bake in the preheated oven for 12-15 minutes or until the coating is golden brown and crispy.
- Serve the asparagus fries hot with your favorite dipping sauce.
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