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    Home » 30 Min. or Less

    Asparagus Fries + Creamy Parmesan Dipping Sauce

    Last Updated February 27, 2021. Originally Published March 9, 2016 By Susan 3 Comments

    Jump to Recipe Print Recipe

    Baked Asparagus Fries + Creamy Parmesan Dipping Sauce- a healthy alternative to traditional French fries. Crunchy Panko crusted spears of asparagus with a hint of spice (thanks to red pepper flakes and chili powder-optional)  served with a creamy Parmesan dipping sauce. Perfect as an appetizer, snack or side dish.

    Baked Asparagus Fries + Creamy Parmesan Dipping Sauce- a healthy alternative to traditional French fries

    Hello Asparagus! I'm so glad you're back! (and Spring too!)

    Fresh Asparagus | Simple Healthy Kitchen

    Not only are these tiny green spears delicious and versatile they are REALLY good for you!

    Here’s a few of the benefits of asparagus:

    1.  Asparagus is packed with antioxidants helping to neutralize cell damaging free-radicals which may help to protect the skin against damaging sun rays ,may help slow the aging process and may help protect against certain types of cancer (like breast, bone and lung).
    2. High in fiber and rich in nutrients such as Vitamins A, C, E and K, folate and chromium, which have been shown to help with such things as fighting cognitive decline, regulating blood sugar levels and boosting immunity.
    3.  Asparagus also contains a number of anti-inflammatory compounds which may help protect against type 2 diabetes and heart disease.

    Baked Asparagus + Creamy Parmesan Dipping Sauce

    All of that goodness packed into these little spears! So now that you know just how good asparagus is for you…it’s time to get to making these Baked Asparagus Fries!

    Crispy Baked Asparagus | Simple Healthy Kitchen

    How to Make Asparagus Fries:

    They are REALLY easy!  similar to other panko crusted foods ( like Panko Crusted Chicken with Honey Mustard Dipping Sauce) you'll dredge the asparagus in flour, followed by a dip in an egg bath and finish by rolling the asparagus spear in the panko mixture and pressing firmly so the panko adheres to the asparagus. Pop them in the oven for about 10 mins. and that's it! You have a tasty , healthy snack, appetizer or side dish.

    Healthy Asparagus Fries

    Serve Asparagus Fries with:

    These would also be great served alongside your favorite brunch items ...like a tasty omelette, or Scrambled Eggs with Goat Cheese and Chives, or how about an Easy Breakfast Casserole with Ham & Cheese.

     Asparagus Fries + Creamy Dipping Sauce | Simple Healthy Kitchen

    Love Asparagus? Here are 21 more recipe ideas to enjoy fresh asparagus.

    21 amazing asparagus recipes

    Find the recipes in this round-up  21 amazing Asparagus Recipes

    Print Recipe Pin Recipe

    Asparagus Fries + Creamy Parmesan Dipping Sauce

    Crunchy Panko crusted spears of asparagus with a hint of spice (thanks to red pepper flakes and chili powder-optional)  served with a creamy Parmesan dipping sauce. Perfect as an appetizer, snack or side dish.
    Prep Time15 mins
    Cook Time12 mins
    Total Time27 mins
    Course: Appetizer, Side Dish
    Cuisine: American
    Servings: 4 servings
    Calories: 123.2kcal
    Author: Susan | SimpleHealthyKitchen.com

    Ingredients

    For the Asparagus Fries

    • 1 lb. asparagus trimmed
    • ½ cup flour
    • 2 eggs beaten
    • ¾ cup Panko
    • ¼ cup grated Parmesan cheese
    • ½ tsp red pepper flakes optional
    • ½ tsp chili powder optional
    • Salt and pepper to taste

    For the Dipping Sauce

    • ¼ cup sour cream
    • 2 tsp freshly grated Parmesan cheese
    • 1 tsp. chopped chives

    Instructions

    • Preheat oven to 425 F. Spray a baking sheet with non-stick spray, set aside.</span>
    • Line up three shallow bowls( long enough to fit asparagus). Place flour in first bowl. Place beaten eggs in second bowl. Combine Panko, Parmesan, red pepper flakes, chili powder and salt and pepper in the third bowl.
    • Dredge each piece of asparagus in the flour, follow by dipping in egg, and finish up by dredging in the Panko mixture (pressing to coat). Place in a single layer on prepared baking sheet. Repeat with additional spears. Place in oven and cook until asparagus is tender and crispy brown (approx. 8-12 min.)
    • While asparagus in cooking, prepare dipping sauce by combining sour cream, Parmesan cheese and chives in a small bowl.
    • Asparagus best served immediately after removing from oven.

    Nutrition

    Serving: 1serving | Calories: 123.2kcal | Carbohydrates: 8.5g | Protein: 8.9g | Fat: 6.7g | Saturated Fat: 3.5g | Cholesterol: 106.4mg | Sodium: 177.5mg | Fiber: 1.8g | Sugar: 0.4g
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    About Susan

    Reader Interactions

    Comments

    1. MB

      March 17, 2016 at 4:42 pm

      5 stars
      These are delicious - so fresh, crispy and crunchy. Wonderful way to enjoy fresh asparagus!

      Reply
      • Susan

        March 17, 2016 at 7:45 pm

        Thanks MB! Glad you enjoyed them!

        Reply
    2. Bethany @ athletic avocado

      March 13, 2016 at 7:17 am

      You can make asparagus into fries? HOW COOL IS THAT! These fries look incredible! Thanks for sharing!

      Reply

    Leave a Reply Cancel reply

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