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