4.7 from 66 votes
How To Make Parmesan Asparagus Fries
These crisp, golden, and delicious Parmesan asparagus fries are a tasty way to eat your veggies! Bake them in the oven or make them in the air fryer!
Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
Servings: 4 servings
Calories: 110 kcal
Course:
Side Dish , Appetizer
Cuisine:
American
Ingredients
- 1 pound asparagus (about 20, tough ends snapped off (look for thicker spears))
- 2/3 cup seasoned panko crumbs ( or gluten-free seasoned panko)
- 2/3 cup shredded Parmesan cheese ((or dairy-free Parmesan such as Follow Your Heart))
- 2 tablespoons all-purpose flour ( or gluten-free flour (such as cup4cup))
- 2 large eggs (beaten)
- Olive oil spray
Instructions
- Combine breadcrumbs and Parmesan in a large shallow bowl.
- Place in air fryer basket in an even layer and air fry 380F 6 to 7 minutes, flipping halfway until golden and tender.
- To bake, preheat the oven to 425F.
- Place egg and flour in another shallow bowl and whisk well.
- Spray a sheet pan with oil, and place breaded asparagus on the sheet pan.
- Dip asparagus in the egg mixture, then the panko-parmesan and spray generously with olive oil.
- Spray with oil and bake 12 to 14 minutes, turning halfway, until golden and tender.
Cup of Yum
Notes
- Nutritional info takes into account the extra crumbs, egg and flour that get tossed.
Nutrition Information
Serving
5spears
Calories
110kcal
(6%)
Carbohydrates
15g
(5%)
Protein
7.5g
(15%)
Fat
4g
(6%)
Saturated Fat
2g
(10%)
Cholesterol
55mg
(18%)
Sodium
208.5mg
(9%)
Fiber
2g
(8%)
Sugar
2g
(4%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 110
% Daily Value*
| Serving | 5spears | |
| Calories | 110kcal | 6% |
| Carbohydrates | 15g | 5% |
| Protein | 7.5g | 15% |
| Fat | 4g | 6% |
| Saturated Fat | 2g | 10% |
| Cholesterol | 55mg | 18% |
| Sodium | 208.5mg | 9% |
| Fiber | 2g | 8% |
| Sugar | 2g | 4% |
* Percent Daily Values are based on a 2,000 calorie diet.