If you’re looking for a way to liven up asparagus, this is it, my friends! These Oven Baked Asparagus Fries are a garden-fresh alternative to classic french fries and make a great side dish. Adding asparagus to your diet has never been easier or yummier!
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Let me start this off by saying I think that asparagus is so underrated.
This is something I've never understood. Not only is asparagus super healthy, but it’s also really easy to make. I mean, you can have a pretty great, nutritious side dish ready in a matter of minutes.
There are so many ways you can cook asparagus, but I really like to keep it simple. Come asparagus season, you'll find me making my Lemon Roasted Asparagus or these Oven Baked Asparagus Fries on the regular.
So, today, we're gonna share the asparagus love, okay?
And we're cool with turning them into fries, right? I mean...everyone’s happy when there are fries, no? Even my kids can't get enough of these babies and they don't really care for asparagus!
Ingredient Notes
Asparagus: This recipe is perfect for asparagus, but it can also be substituted with other spear veggies if you'd prefer. A few that would work great would be zucchini or carrot. I also have a zucchini spears recipe on the blog for reference. Look for asparagus that is even in size so it bakes evenly. Ideally, it will not be too thin or too thick.
Almond Meal: I use almond meal as the second coating for these asparagus fries to add a little crunch, and they have the bonus of additional nutrients, too. You could sub with a different flour or even panko breadcrumbs if you'd prefer.
Parmesan: To make this recipe non-dairy, substitute the parmesan for nutritional yeast.
Chickpea Flour: Chickpea flour is also known as Garbanzo Bean Flour and can be a little tricky to find at some stores. Suitable alternatives would be any unrefined flour, like whole wheat flour, oat flour, or quinoa flour.
Eggs: I use eggs to add a little gumminess to the coating, which adds more of a crust when baked. If you'd like to omit the eggs, choose a wet alternative like plant-based yogurt or almond milk. You could also choose Greek yogurt or buttermilk if you are not vegan or dairy-free.
How To Bake Asparagus Fries
Baking asparagus fries is definitely one of the easiest ways to turn this superfood into a delicious, healthy side dish. It’s also mess-free as you only need one sheet pan. The high heat will deepen the flavor beautifully.
While I love asparagus, Dustin and the kiddos take some convincing every now and then so I always try to come up with different ways to sneak it into our diet. Turning them into baked asparagus fries makes it so easy!
Follow these easy steps for how to bake asparagus fries:
- Preheat your oven.
- Snap or slice off the woody ends of the asparagus and discard them.
- Spread the asparagus on a baking sheet and drizzle with olive oil.
- Sprinkle with some sea salt and pepper.
- Bake (Roast) in the oven for 8-10 minutes or until the asparagus is crisp on the outside and tender in the center. minutes.
How Long To Bake Asparagus
I usually bake or roast asparagus in the oven for 8-10 minutes. But, it really depends on how you like your asparagus.
I find asparagus is best when it's not cooked completely through so I like to take it out before that time. This makes it super fresh and crunchy. Others prefer it completely tender and cooked all the way through, even crispy on the edges. To get it more crispy on the edges, you'll want to add another 4-6 minutes in the oven. Take care not to overcook the asparagus, though, or you'll wind up with bitter, stringy asparagus and you'll be sad.
What To Serve With Asparagus Fries
- Dips: These fries go great dipped either in homemade ketchup or homemade ranch dressing.
- Beef: Asparagus fries make a perfect lighter, crunchier side for beef, especially roast beef or sheet pan beef kebabs.
- Chicken: I like serving asparagus fries with chicken breast, especially my cilantro lime chicken or honey mustard chicken.
- Pork: This makes the perfect side for pork tenderloin or pork chops.
How To Store
Place the leftover spears in a shallow, airtight container to store cooked asparagus fries. My favorite is this meal prep container, but you can also use re-usable silicone storage bags. You can also tightly wrap your asparagus in heavy-duty aluminum foil or plastic wrap.
Stored this way, he asparagus fries will last in the refrigerator for 3-5 days.
More Side Dishes Recipes
FAQs
Good news! Oven baked asparagus fries just might be the healthiest, most delicious alternative to french fries yet.
Asparagus is super rich in nutrients, yet low in calories. This is especially true when baking your asparagus fries in the oven instead of deep frying them in oil.
Oven Baked Asparagus Fries
Equipment
*This post may contain affiliate links for products I use often and highly recommend.
Ingredients
- 1 cup almond meal
- ½ cup grated parmesan (can use nutritional yeast)
- ½ teaspoon sea salt
- ¼ teaspoon black pepper
- 1 lb asparagus, trimmed
- ½ cup chickpea flour
- 2 large eggs, beaten
Instructions
- Preheat oven to 425 degrees F.
- Lightly oil an oven-safe cooling rack with olive oil and set over parchment paper in a rimmed baking sheet.
- Set three bowls up for an assembly line for the coating. In bowl 1, add just the chickpea flour. Set aside.
- In bowl 2, add the eggs and beat. Set aside.
- In bowl 3, combine almond meal, parmesan, sea salt, and pepper. Set aside.
- Working in batches, dredge asparagus in bowl 1 (chickpea flour), dip into bowl 2 (eggs), and then dredge in bowl 3 (almond meal mixture), pressing to coat.
- Place the coated asparagus in a single layer onto the prepared baking sheet. Repeat with remaining asparagus spears.
- Place into oven and bake for 10-12 minutes, or until golden brown and crisp.
- Serve immediately. Can serve with ranch dipping sauce, if desired.
Catherine
Just tried and it is a make again! My family loved it... Thanks, Lacey
Lacey Baier
Woohoo! I'm so happy to hear it 🙂
Dustin
Great side dish.
Lacey Baier
Thank you!!