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Asparagus Fries

Sep 10, 2023

I first discovered Asparagus Fries at the Pritikin Longevity Center, a delicious alternative to traditional potato fries, they were served as a snack, with a freshly made tomato sauce—so delicious! Pritikin’s lifestyle and dietary approach is focused on managing and preventing chronic disease through a combination of healthy eating, regular exercise, and stress management. One of their tenets is to emphasize a plant-based diet, high in fiber.

These “fries” are made by coating asparagus spears with a seasoned breading or batter, then frying or baking them until they are crispy and golden brown. The result is a crunchy and flavorful snack or side dish that can be enjoyed on its own or paired with various dipping sauces. As you can imagine, they can be healthful or decadent, determined by the coating, cooking method, and dipping sauce. Experiment with different seasonings to create your own unique flavor combinations that work with your dietary preferences.

Asparagus Fries are the perfect side dish for my Salmon Burger, Vegetable “Meat” Loaf, or any simply grilled fish, and I recently served them in a silver mint julep cup with warm tomato dipping sauce on the side—an elegant presentation for stationary hors d’oeuvres. The Pritikin version was wonderful and satisfying, so with a slight tweak, this recipe is still healthy, and it is tasty enough to serve to guests.

Whether you prefer thick or thin varieties, select a bunch of asparagus with firm stems and tightly closed tips. While it is best to use them immediately, you can store them by standing their stem ends in a bowl of cold water and placing them in the refrigerator for a day or two.

Yield: 4 servings (about 5 spears per guest)

Prep Time: 15 minutes

Cook Time: 10-15 minutes

Recipe Ingredients

1-pound fresh asparagus spears, trimmed and washed

2/3 cup panko breadcrumbs

1/3 cup Parmesan cheese or nutritional yeast

¼ teaspoon salt, more to taste

¼ teaspoon pepper, more to taste

¼ teaspoon garlic powder

¼ teaspoon onion powder

4 large eggs, whites only

Olive oil spray

Recipe Instructions

Preheat your oven to 450°F.

Line a baking sheet with parchment paper and spray lightly with olive oil.

Prepare the asparagus by washing, trimming off any tough ends, and patting them dry.

In a bowl, mix the panko breadcrumbs, parmesan cheese (or nutritional yeast), salt, pepper, garlic powder, and onion powder.

In a separate bowl, whisk the egg whites.

Roll the asparagus spears in the egg wash and then coat them with the breading mixture, making sure each spear is evenly coated.

Place the coated asparagus spears on the baking sheet lined with parchment paper. Spray the asparagus lightly with olive oil.

Bake in the preheated oven for about 10-15 minutes, or until the spears are crispy and golden brown. Turn the spears halfway through cooking to ensure all sides are golden brown.

Once cooked, season the asparagus fries with additional salt, pepper, and/or parmesan (or nutritional yeast), if desired.

Serve immediately as a side dish, or with your favorite dipping sauces, such as aioli, tomato, ranch, ketchup, or a yogurt-based sauce.

If you make this recipe, be sure to snap a picture and share it on Instagram with the #anniefalk so we can all see it!

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