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These asparagus fries are a tasty alternative to the potato version paired with a creamy yogurt dill sauce. These oven fried asparagus spears will be a new family favorite! In this post, I will show you how to make this tasty recipe and discuss asparagus benefits for your health!
What You'll Need:
- Asparagus (Fresh or Frozen)
- Large eggs
- All-purpose flour
- Panko crumbs
- Garlic powder
- Onion Powder
- Italian seasoning blend
- Plain greek yogurt
- Sour cream
- Fresh dill
- 1 teaspoon lemon juice
- Salt and pepper to taste
How to Make Asparagus Fries:
Place flour, eggs, and panko crumbs each in a separate shallow bowl. Dip each asparagus spear first in the flour (shake off excess flour), then dip and coat in the egg mixture (allowing excess to drip off) and lastly coat with breadcrumbs. Again, make sure to shake off excess bread crumbs. Gently place on the cookie sheet leaving room for each asparagus spear.
Transfer the cookie sheet to the oven and bake for 12 to 15 minutes or until browning occurs.
While the asparagus is baking, in a large mixing bowl combine all of the remaining ingredients for the dill sauce. Mix thoroughly. Transfer to small individual bowls for dipping or place on a plate.
This recipe is perfect for the whole family. Who doesn't want some comfort food right now? Instead of delicious potato counterpart, I coated the spears with bread crumbs and seasoning; tossed them in the oven.
No deep frying needed for the perfect crunchiness here! I then paired these with a creamy dill sauce. Dill is perfect this time of year and makes a perfect pairing.
Asparagus Benefits:
These cruncy spears are popular for a reason! Besides the delicious flavors for spring, asparagus is also packed with nutritional benefits! Not only are they loaded with antioxidants that may help prevent chronic illness, they are also a natural diuretic and high in fiber to improve gut health!
Did you enjoy this recipe? Leave a comment or review below!
Try these other recipes for spring:
PrintAsparagus Fries with Creamy Dill Sauce
These asparagus fries are a tasty alternative to potato fries, here paired with a creamy yogurt dill sauce. A new family favorite!
- Prep Time: 5 minutes
- Cook Time: 15 minutes
- Total Time: 20 minutes
- Yield: 6 servings 1x
- Category: Side Dish
- Method: Oven
- Cuisine: American
- Diet: Vegetarian
Ingredients
1 pound asparagus spears, trimmed
2 large eggs, beaten
¼ cup all purpose flour
1 ½ to 2 cups panko crumbs
1 tablespoon garlic powder
1 tablespoon italian seasoning blend
6 ounces plain greek yogurt, whole fat
⅓ cup sour cream
2 tablespoons fresh dill, chopped finely
1 teaspoon onion powder
1 teaspoon garlic powder (can use 2 cloves fresh garlic minced)
1 teaspoon lemon juice
Salt and pepper to taste
Instructions
Preheat oven to 425 degrees Farenheit. Set aside a cookie sheet lined with parchment paper.
Place flour, eggs, and panko crumbs each in a separate shallow bowl. Dip each asparagus spear first in the flour (shake off excess flour), then dip and coat in the egg mixture (allowing excess to drip off) and lastly coat with breadcrumbs. Again, make sure to shake off excess bread crumbs. Gently place on the cookie sheet leaving room for each asparagus spear.
Transfer the cookie sheet to the oven and bake for 12 to 15 minutes or until browning occurs.
While the asparagus is cooking, in a large mixing bowl combine all of the remaining ingredients for the dill sauce. Mix thoroughly. Transfer to small individual bowls for dipping or place on a plate with your asparagus fries.
Notes
If you prefer a gluten-free version, feel free to substitute with gluten-free flour and gluten-free bread crumbs. Almond flour or chickpea flour would make a great alternative.
Amy Gorin
I love this unique twist to the typical carrot or zucchini fries! Well done.
Amy,
Thanks so much! I’m loving any type of veggie fry these days!
Katie
LINDSEY PINE
I've never tried making asparagus fries before. What a great idea!
Couldn’t have been easier!
Shannon Garcia
These look amazing! I love asparagus - will definitely have to try your recipe!
Asparagus is my favorite in the spring!
Lisa
These look so fun to eat.
Fun for the whole family!
Heidi Deboo Moretti
I can't get enough asparagus, what a tasty recipe, thanks for sharing!
Jeanette
What a yummy recipe! What could I use to make these gluten-free? Thanks!
Great question! Gluten-free breadcrumbs at your local grocery store would make these gluten-free. Another option, grind up some oats and add Italian seasoning.
Marie
Love this idea! Asparagus is one of my favorite vegetables so we'll be trying this soon.
Wonderful, hope you enjoy!
Bronte @ The Genomic Kitchen
I have asparagus that I need to use! This is such a great idea.
Bronte,
Thanks so much! Let me know how it turns out!