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Asparagus Fries

Fun, delicious way to get kids or picky eaters to eat their greens. These crunchy, satisfying asparagus fries are super tasty.
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Course: Side Dish
Cuisine: Mediterranean
Keyword: asparagus, creamy vegan, kid friendly
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 4
Calories: 228kcal
Author: Maria

Equipment

  • Big ziploc bag

Ingredients

  • 1 bunch asparagus
  • 1 cup panko bread crumbs
  • ½ cup vegan parmesan cheese
  • 2 tsp salt
  • 1 tbsp garlic powder
  • ½ cup flour
  • 4 tbsp ground flax seed mixed with 8 tbsp water (this is our egg replacement)

Instructions

  • Pre-heat oven to 425 degrees
  • Trim off woody, tough bottoms of asparagus
  • Rinse asparagus well to get rid of any dirt
  • Cut asparagus into thirds so they're about fry length
  • Mix together bread crumbs, salt, vegan parmesan cheese and garlic powder in a bowl.
  • Make your flax egg in a separate mug
  • Place asparagus in a big, Ziploc bag
  • Pour in flour and shake the bag to coat asparagus well
  • Pour in the flax egg and shake the bag to coat asparagus well
  • Pour in the bread crumb mixture and shake bag to coat asparagus well
  • Place on a lined baking sheet, spread the asparagus out
  • Drizzle olive oil over tops of asparagus - season with a pinch of salt
  • Bake for 15 minute or until golden brown
  • Serve with favorite dip: ketchup, BBQ sauce, vegan mayo

Video

Notes

If you can't find vegan parmesan cheese, you can just use ½ cup of nutritional yeast. 

Nutrition

Nutrition Facts
Asparagus Fries
Amount per Serving
Calories
228
% Daily Value*
Fat
 
7
g
11
%
Saturated Fat
 
2
g
13
%
Sodium
 
1418
mg
62
%
Potassium
 
354
mg
10
%
Carbohydrates
 
34
g
11
%
Fiber
 
6
g
25
%
Sugar
 
3
g
3
%
Protein
 
8
g
16
%
Vitamin A
 
851
IU
17
%
Vitamin C
 
6
mg
7
%
Calcium
 
87
mg
9
%
Iron
 
5
mg
28
%
* Percent Daily Values are based on a 2000 calorie diet.
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The nutritional information on this website is only an estimate and is provided for convenience and as a courtesy only. The accuracy of the nutritional information for any recipe on this site is not guaranteed. It should not be used as a substitute for a professional nutritionist’s advice.