Oven Baked Asparagus Fries Recipe
This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases. Please read my disclosure.I am always looking for new ways to make vegetables a little more irresistible, and these asparagus fries are hands down my new favorite. Fresh asparagus, almond flour, and breadcrumbs bake into crispy little fries with a smoky coating that never last long around my boys. Luckily, it only takes me 35 minutes to make, so I can have another batch ready in no time.
Asparagus might not be the first vegetable that comes to mind when you think of fries, but it works surprisingly well once it gets a crisp coating and a little time in the oven, kind of like eggplant fries. The tender asparagus stays bright and fresh inside while the outside turns golden from a mix of almond flour, breadcrumbs, and cornmeal. If you love creative vegetable sides, make sure you try this recipe soon.
The first time I made asparagus fries, I was trying to break out of a rut of roasted vegetables and get my boys to eat something other than healthy baked French fries. Not that there is anything wrong with French fries, but I wanted to get them excited about something with a bit more nutritional value. The first time I served it with veggie burgers, the asparagus fries were the first things to be eaten. My husband even put it on his burger.
👩🏽🍳 Why I Love This Recipe
I really believe that asparagus is an underappreciated vegetable, especially among the younger crowd, and I love this recipe for turning a simple vegetable into something new and exciting. And as a health coach, I love that these fries are a more nutritious option than regular fries. Apart from the several possible health benefits of asparagus, it also brings fiber, folate, and a fresh flavor, while the coating adds enough crunch and flavor to make them taste snacky in the best possible way. It is also great that these fries are baked, which does not diminish the nutrient content as much as frying would. You could make this recipe even healthier and not use any oil at all.
Unlike some other breaded recipes, making these asparagus fries is straightforward from start to finish. Once my spears are trimmed, I coat them in maple syrup, paprika, and oil, if I am using it. Then I toss each spear in a mix of almond flour, breadcrumbs, cornmeal, salt, and pepper. Once the spears are lined up on a baking sheet, the oven bakes them until the coating turns golden and the asparagus softens just enough.
Another reason why these fries are such a huge hit is that they taste fantastic with all kinds of sauces and dips. I am known for these asparagus fries in my friend group, so it is not unusual for them to ask me to bring a batch to a cookout or gathering. Last year, we hosted a huge get-together, and I made the most fries I have ever made, along with every dipping sauce I could think of. As soon as I laid it down, my husband’s friend made a beeline for the table and made a big show of telling his wife, “See! I do eat vegetables.” I think it is time you added more asparagus to your weekly menu, and these fries are the perfect place to start.
🥘 Ingredients
Asparagus fries use a short list of ingredients, but each one helps build that crispy, flavorful coating. This is everything I need to make them irresistibly delicious:
Asparagus: I use fresh asparagus spears, and look for a firm texture and bright green color.
Maple syrup: This helps the seasoning stick to the asparagus and adds a tiny hint of sweetness that works well with the smoky paprika.
Cooking oil: A drizzle of oil gets the coating brown and crisp in the oven.
Smoked paprika: I use this to give the fries their smoky, savory flavor.
Almond flour: Almond flour helps create a crisp coating with a little richness and nuttiness.
Breadcrumbs: These add a classic crunch to the fries and bake up golden in the oven.
Cornmeal: I add this along with the breadcrumbs to get another layer of crunch and keep the coating from tasting too soft.
Sea salt and black pepper: I use simple seasonings to keep the coating and asparagus from tasting bland.
🔪 How To Make
These asparagus fries are wonderfully simple to make, and the oven does most of the work. This is how I make them:
Prep the asparagus: I start by preheating the oven to 400F and trimming and cutting the asparagus.
Coat with wet ingredients: Then I toss the spears with maple syrup, smoked paprika, and a drizzle of oil, making sure each piece is lightly coated.
Mix the breading: In a separate bowl or shallow pan, I stir together the almond flour, breadcrumbs, cornmeal, salt, and black pepper until everything is well mixed.
Bread the asparagus: One by one, I roll the asparagus in the dry mixture until each spear is well coated.
Bake until crisp: I place the coated asparagus on a parchment-lined baking sheet in a single layer, and bake for 30-35 minutes until they are golden and crisp around the edges. I serve them right away while they are still hot and crunchy.
💭 Expert Tips
My #1 Secret Tip for this asparagus fries recipe is to use fresh, firm asparagus and dry it really well before coating. If the spears are damp, the breading can turn patchy, and the fries will steam more than crisp in the oven.
Other Tips To Keep In Mind:
- Cut in half: If the spears are quite thick, I cut them in half lengthwise, or if I want shorter fries, I cut them crosswise.
- Choose similar spears: I try to buy asparagus with stalks that are close in thickness so they bake at the same pace. If some are very thin and others are thick, the skinny ones can overcook before the rest are crisp.
- Trim the ends: The woody ends need to be removed. I either snap them naturally or cut off the tough bottoms so every bite stays tender inside.
- Press the coating: After rolling each spear in the dry mixture, I gently press the coating onto the asparagus with my fingers. This helps more of the breading stick during baking.
- Leave space: I spread the fries out in a single layer with a little room between them on the baking sheet. If they are piled too closely, they trap steam and soften instead of crisping.
📖 Variations
I love playing around with the seasoning for asparagus fries, depending on what I am serving them with. These are the versions I keep coming back to:
Ranch style: I add 1/2 teaspoon dried dill, 1/2 teaspoon of garlic powder, and 1/4 teaspoon onion powder to the coating for a ranch-inspired version. My boys love this with vegan tzatziki.
Lemon pepper: When I want a fresher flavor, I swap the smoked paprika for 1 teaspoon of lemon pepper seasoning and add 1 teaspoon of lemon zest after baking. I love serving this with vegan summer rolls.
Spicy asparagus: I add 1/4 teaspoon of chipotle powder or cayenne to the breading mixture for a little heat. My husband loves this with burgers and a smoky dip.
🍽 Serving Suggestions
If you want to serve these asparagus fries, I recommend pairing them with a healthy vegan falafel burger with chickpeas and a side of vegan tartar sauce. Or if you prefer something lighter, I love drizzling Greek salad dressing over mine.
I made these fries recently for a light lunch while my husband and kids watched the game. And game day means snack foods. I served them with vegan buffalo cauliflower wings, a bowl of homemade vegan ranch dressing, and baked vegan corn dogs. I added the leftover asparagus fries to a vegan hummus avocado wrap for myself.
🧊 Storing And ♨️ Reheating
Refrigeration: I store leftover asparagus fries in an airtight container in the fridge for up to 3 days.
Freezing: I do not recommend freezing, as the asparagus can soften quite a bit after thawing.
Reheating: To bring back as much crunch as possible, I reheat them in the oven or air fryer until hot and crisp again. I avoid using the microwave as it softens the crumb and makes the asparagus limp.
❓Recipe FAQs
What can I use instead of almond flour in the coating?
If I need to skip almond flour, I use more breadcrumbs or swap in a little oat flour, depending on what I have available. The texture changes slightly, but the fries still crisp up nicely if the coating is not too heavy. If I am making them for someone with a nut allergy, I double-check the breadcrumbs and dips too, so the whole plate stays allergy-friendly.
Can I use canned asparagus to make these fries?
I would not recommend canned asparagus for this recipe. Canned varieties are already very soft and full of moisture, so they will not stay firm enough to coat or bake up with a crunchy coating the way fresh asparagus does. If canned asparagus is all you have, I would use it in a casserole, dip, or soup instead of trying to bread it.
How would I make these fries in the air fryer?
The air fryer works really well for this recipe. I would arrange the breaded spears in a single layer and air fry at 375F for 8-12 minutes, depending on the thickness of the spears. Then I would flip the asparagus halfway through so they crisp up on both sides. I would also avoid overcrowding the basket since the spears need space for the hot air to circulate properly. Start checking early, especially with thinner spears.
🍟 More Fun Fries Recipes!
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Oven Baked Asparagus Fries Recipe
I am always looking for new ways to make vegetables a little more irresistible, and these asparagus fries are hands down my new favorite. Fresh asparagus, almond flour, and breadcrumbs bake into crispy little fries with a smoky coating that never last long around my boys. Luckily, it only takes me 35 minutes to make, so I can have another batch ready in no time.
Servings: 4
Calories: 177kcal
Ingredients
- 1 bunch asparagus , stalks trimmed and cut in half if you want shorter fries
- 1 tablespoon maple syrup
- a drizzle of your favorite cooking oil , optional
- 1 teaspoon smoked paprika
- 10 tablespoons almond flour
- 1/4 cup breadcrumbs , gluten-free if needed
- 2 tablespoons cornmeal
- 1 teaspoon sea salt
- ½ teaspoon ground black pepper
Instructions
- Preheat oven to 400°F/ 200°C
- Put asparagus in a flat pan (you can use a bowl but they may not lay flat) and mix with maple syrup, oil if using and smoked paprika. Mix to fully coat.
- Place almond flour, breadcrumbs, cornmeal, salt and pepper in another bowl or pan and mix to combine.
- One by one, put asparagus in the dry ingredient mix and toss to coat well. You can also add the dry coating in a plastic bag, place all the asparagus inside and shake to coat. This method is quicker but may not coat them as well.
- Place the coated asparagus on a parchment lined baking sheet and bake for 30-35 minutes or until golden brown. Serve with your favorite dip.
Notes
- My #1 Secret Tip for this asparagus fries recipe is to use fresh, firm asparagus and dry it really well before coating. If the spears are damp, the breading can turn patchy, and the fries will steam more than crisp in the oven.
- Cut in half: If the spears are quite thick, I cut them in half lengthwise, or if I want shorter fries, I cut them in half across the middle.
- Choose similar spears: I try to buy asparagus with stalks that are close in thickness so they bake at the same pace. If some are very thin and others are thick, the skinny ones can overcook before the rest are crisp.
- Trim the ends: The woody ends need to be removed. I either snap them naturally or cut off the tough bottoms so every bite stays tender inside.
- Press the coating: After rolling each spear in the dry mixture, I gently press the coating onto the asparagus with my fingers. This helps more of the breading stick during baking.
- Leave space: I spread the fries out in a single layer with a little room between them on the baking sheet. If they are piled too closely, they trap steam and soften instead of crisping.
Nutrition
Calories: 177kcal | Carbohydrates: 20g | Protein: 7g | Fat: 9g | Saturated Fat: 1g | Sodium: 523mg | Potassium: 266mg | Fiber: 5g | Sugar: 6g | Vitamin A: 1097IU | Vitamin C: 6mg | Calcium: 69mg | Iron: 3mg
