Crispy Baked Asparagus Fries for a Guilt-Free Snack

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Crispy Baked Asparagus Fries deliver a healthy alternative to fries, perfect for satisfying cravings with guilt-free enjoyment.

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Prep Time 10

Cook Time 10

Total Time 20

Servings: 4 fries

Course: Snacks

Cuisine: American

Calories: 145

Ingredients Equipment Method Nutrition Notes

Ingredients

For the Breading

1 bunch Asparagus Choose fresh, crispy stalks
1/2 cup Flour Use gluten-free flour if desired
2 large Eggs Lightly beaten

For the Coating

1 cup Panko Breadcrumbs Opt for gluten-free panko if needed
1/4 cup Parmesan Cheese (Parmigiano Regiano) Substitute with nutritional yeast for dairy-free
to taste Salt Essential seasoning
to taste Pepper Essential seasoning

Optional Seasonings

1 teaspoon Garlic Powder Adds aroma and flavor depth
1 teaspoon Paprika or Cayenne For an extra kick!

Equipment

Oven
Baking Sheet
Wire Rack
Mixing Bowl
whisk

Method

Step-by-Step Instructions

Preheat your oven to 425°F (220°C).
Prepare your baking sheet by placing a wire rack on top and lightly spray the rack with non-stick cooking spray.
Trim the tough ends of the asparagus and dredge each spear in flour, shaking off any excess.
Dip the floured asparagus into the beaten eggs, ensuring each piece is fully coated.
In a bowl, combine panko breadcrumbs, parmesan cheese, salt, and pepper. Roll each egg-coated asparagus in this mixture.
Arrange the coated asparagus fries in a single layer on the wire rack.
Bake for 7–13 minutes, checking for a golden brown color.
Let them cool for a few minutes on the rack before serving warm with dipping sauces.

Nutrition

Serving: 100gramsCalories: 145kcalCarbohydrates: 20gProtein: 5gFat: 6gSaturated Fat: 2gCholesterol: 70mgSodium: 300mgPotassium: 400mgFiber: 2gSugar: 1gVitamin A: 1000IUVitamin C: 15mgCalcium: 200mgIron: 2mg

Notes

For the best results, ensure asparagus is cut uniformly and avoid overcrowding the baking sheet.

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