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Oven-Baked Parmesan Asparagus Fries

Parmesan asparagus fries are baked in the oven to crispy perfection.  They are a healthier alternative to french fries and are vegetarian and gluten-free!

Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
Servings: 8 servings
Calories: 126 kcal
Course: Side Dish , Appetizer , Dinner
Cuisine: American

Ingredients

  • 2 bunches asparagus ends trimmed
  • ½ cup gluten-free flour 1-to-1 blend
  • 2 eggs
  • 1 Tbsp milk almond milk or soy milk
  • 1 Tbsp olive oil
  • ½ cup Parmesan Cheese
  • ¾ cup Panko bread crumbs gluten-free
  • ¾ tsp salt
  • ¼ tsp pepper
  • ¼ tsp paprika
  • parsley optional
  • Parmesan Cheese optional

Instructions

    Cup of Yum
  1. Preheat oven to 425 degrees.
  2. In three separate bowls or pans (large enough to fit the length of the asparagus spears) place the following:
  3. Bowl 1: Gluten-free flour blend.
  4. Bowl 2: Whisk together the eggs, milk and olive oil.
  5. Bowl 3: Toss the cheese, breadcrumbs, salt, pepper, and paprika.
  6. Take 4-5 asparagus spears at a time and place them in bowl 1 (flour blend), dip them in bowl 2 (egg wash), and then coat them in bowl 3 with the Parmesan and breadcrumbs. Repeat with the remaining asparagus spears.
  7. Line two large baking sheets with parchment paper. Place coated asparagus spears evenly spaced out onto the baking sheets.
  8. Spritz asparagus spears with butter or coconut-flavored non-stick cooking spray and bake in the oven for 12-14 minutes.
  9. Halfway through baking, flip spears and return to oven until they reach a nice golden brown.
  10. Sprinkle asparagus spears with additional Parmesan cheese and parsley. Serve immediately and enjoy!

Nutrition Information

Calories 126kcal (6%) Carbohydrates 14g (5%) Protein 7g (14%) Fat 5g (8%) Saturated Fat 1g (5%) Cholesterol 45mg (15%) Sodium 379mg (16%) Potassium 261mg (7%) Fiber 3g (12%) Sugar 2g (4%) Vitamin A 1000IU (20%) Vitamin C 6.4mg (7%) Calcium 125mg (13%) Iron 3.2mg (18%)

Nutrition Facts

Serving: 8servings

Amount Per Serving

Calories 126

% Daily Value*

Calories 126kcal 6%
Carbohydrates 14g 5%
Protein 7g 14%
Fat 5g 8%
Saturated Fat 1g 5%
Cholesterol 45mg 15%
Sodium 379mg 16%
Potassium 261mg 6%
Fiber 3g 12%
Sugar 2g 4%
Vitamin A 1000IU 20%
Vitamin C 6.4mg 7%
Calcium 125mg 13%
Iron 3.2mg 18%

* Percent Daily Values are based on a 2,000 calorie diet.