5 from 44 votes
Oven Baked Asparagus Fries
Oven Baked Asparagus Fries are asparagus spears coated with a crispy panko and Parmesan crust, baked until golden and crunchy. The coating mixture is seasoned with garlic powder, paprika, salt, and pepper, and lightly sprayed with cooking spray before baking. These fries offer a flavorful, baked alternative to fried vegetables and pair well with a tangy lemon aioli dip.
Prep Time
10 mins
Cook Time
16 mins
Total Time
26 mins
Servings:
4
servings
Calories:
134 kcal
Course:
Appetizer
Cuisine:
American
Ingredients
- 1 bunch asparagus about 16 spears
- 1 egg
- 1 tablespoon milk
- 1 tablespoon all-purpose flour
- 1 cup panko bread crumbs
- ⅛ cup Parmesan Cheese shredded
- ½ tablespoon olive oil
- ½ teaspoon garlic powder
- ¼ teaspoon paprika
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- cooking spray
Instructions
- Preheat oven to 400°F.
- Combine Panko Bread Crumbs, parmesan cheese, seasonings, and olive oil in a food processor. Divide the crumb mixture into two, working with only half of the mixture at a time. If the mixture gets too wet, it will not stick.
- Wash asparagus and snap off the bottom. Pat dry and toss with flour in a zippered bag.
- Beat egg and milk together and add to the zippered bag then roll in the breadcrumb mixture. Gently press the breadcrumbs onto the asparagus and place on a parchment lined pan.
- Spray each spear with a little bit of cooking spray. Bake 16-18 minutes or until crust is crispy.
- Serve with lemon aioli (see notes for recipe).
Cup of Yum
Notes
- To prepare lemon aioli, mix mayonnaise, minced garlic, olive oil, lemon juice, and salt for a bright dipping sauce.
- For best texture, coat asparagus in flour before egg wash and breadcrumbs to help the coating adhere well.
- Use cooking spray to encourage even browning and crispiness during baking.
Nutrition Information
Serving
1g
Calories
134
(7%)
Carbohydrates
17g
(6%)
Protein
7g
(14%)
Fat
5g
(8%)
Saturated Fat
1g
(5%)
Cholesterol
43mg
(14%)
Sodium
325mg
(14%)
Potassium
272mg
(6%)
Fiber
3g
(12%)
Sugar
3g
(6%)
Vitamin A
996IU
(20%)
Vitamin C
6mg
(7%)
Calcium
102mg
(10%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4 servings
Amount Per Serving
Calories 134
% Daily Value*
| Serving | 1g | |
| Calories | 134 | 7% |
| Carbohydrates | 17g | 6% |
| Protein | 7g | 14% |
| Fat | 5g | 8% |
| Saturated Fat | 1g | 5% |
| Cholesterol | 43mg | 14% |
| Sodium | 325mg | 14% |
| Potassium | 272mg | 6% |
| Fiber | 3g | 12% |
| Sugar | 3g | 6% |
| Vitamin A | 996IU | 20% |
| Vitamin C | 6mg | 7% |
| Calcium | 102mg | 10% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.