If you wish your kids would enjoy asparagus more or want a fresh way to serve this nutritious vegetable, these gluten free asparagus fries could be the answer.
My children have generally been good eaters when it comes to vegetables, probably because they were introduced to a variety of veggies early on. I still smile remembering their reactions to homemade baby food—mostly happy, occasionally puzzled, and sometimes an emphatic “gross, mom!” that made me laugh. Asparagus has been hit-or-miss in our house. When it’s roasted until crispy with a little olive oil and salt, they’ll often eat it willingly. Other times it takes some creativity to get them to finish their plate.
After experimenting with different textures and seasonings, I developed a kid-friendly version: gluten free asparagus fries. They’re crispy, flavorful and easy to make. This recipe is also vegan and dairy-free thanks to an egg-free wash.
Asparagus is a great addition to a balanced diet. It’s rich in folate, potassium, fiber, vitamin B6, vitamin A, vitamin C and thiamin. People following gluten free diets can be low in thiamin and folate, so asparagus provides helpful nutrients. This recipe provides a tasty way to enjoy those benefits.
Gluten Free Asparagus Fries
Gluten Free Asparagus Fries
This recipe is gluten free and vegan.
Side Dish
American
Ingredients
- 12 asparagus spears
- 1/3 cup gluten free panko breadcrumbs
- 1/4 teaspoon salt
- 1/4 teaspoon parsley
- 1/4 teaspoon pepper
- 1/4 teaspoon garlic powder
- 1/4 teaspoon onion powder
- 1/4 teaspoon oregano
- 1/4 teaspoon basil
- 1/8 cup almond milk unsweetened
- 1 tablespoons olive oil
Instructions
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Preheat the oven to 375°F (190°C).
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Lightly grease a baking dish with olive oil and set it aside.
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Arrange an assembly line: the wash in one bowl, the seasoned breadcrumb mix in a second bowl, and the baking dish at the end.
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Make the wash by combining almond milk and olive oil in a wide, rimmed bowl.
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In a separate wide bowl, mix the gluten free panko, salt, parsley, pepper, garlic powder, onion powder, oregano and basil until well combined.
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Wash and pat the asparagus dry, trimming the woody ends as needed.
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Dip each asparagus spear into the wash, turning to coat evenly.
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Roll the coated spear in the breadcrumb mixture, pressing gently so the crumbs adhere.
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Place the breaded spears in the prepared baking dish in a single layer.
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Repeat until all spears are breaded and arranged in the dish.
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Bake for 20 minutes, or until the breadcrumbs are golden and the asparagus is tender-crisp.
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Serve warm on their own or with your favorite marinara for dipping.
Recipe Notes
Choose medium-thickness spears rather than very thin ones for best texture. If you need to avoid tree nuts, substitute rice milk for the almond milk in the wash.
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