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Gluten Free Asparagus Fries

If you’re wishing your kids liked the taste of asparagus or looking for a way to change things up so they’ll eat more of this nutritious vegetable, then gluten free asparagus fries may be just what you need!

gluten free asparagus fries

I’m pretty lucky. My kids generally like eating vegetables. I think that’s because they’ve been consistently eating veggies since they were starting solid foods, so they naturally developed a taste for them. I remember the days when I used to make their baby food from scratch and enjoyed seeing their facial expressions when they’d try their first bite. Usually it would be a smile, but once in a while I would get a confused look or a “gross mom!” look which would make me laugh.

Asparagus has been a tricky one for us. My kids go through periods where they like asparagus if they’re baked until crispy with salt and olive oil, and then other times when I struggle to get them to eat half of what’s on their plates. So, I started playing around in the kitchen with different flavors and textures in search of something my kids would love. That’s how most of my recipes start actually, and in this case gluten free asparagus fries was the winner.


Before I share the recipe which is also vegan, here are some quick reasons why asparagus is so healthy for you. It’s high in folic acid, potassium, fiber, vitamin B6, vitamins A and C and thiamin. Many people on a gluten free diet are deficient in thiamin and folate, making asparagus a good source to get these vitamins. You can learn more about the awesome health benefits associated with asparagus  in an article written by Dr. Axe.

So, onto the recipe. It takes 5 minutes to prep and 20 minutes to cook, and 25 minutes from start to finish is not bad even on busy week nights. The recipe is gluten free, dairy free and vegan as the wash I use doesn’t contain egg.

Gluten Free Asparagus Fries


Gluten Free Asparagus Fries

This recipe is gluten free and vegan.

Course Side Dish
Cuisine American
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 2
Calories 193 kcal


  • 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


  1. Preheat your oven to 375 degrees.
  2. Lightly grease a baking dish with olive oil and set aside.
  3. Set up an assembly line with the wash in one bowl, the breadcrumb mix in the second bowl and your baking dish third in line.
  4. To make the wash, mix the almond milk and olive oil in a wide rimmed bowl and set aside.
  5. In a separate wide rimmed bowl, combine breadcrumbs, salt, parsley, pepper, garlic powder, onion powder, oregano and basil and stir to evenly mix them.
  6. Wash and pat your asparagus dry, trimming the ends as needed.
  7. Dip an asparagus spear in the wash and turn to make sure it's evenly coated.
  8. Next, roll that asparagus spear in the breadcrumb mix, pressing as you roll to make sure the breadcrumbs stick nicely.
  9. Place the asparagus spear in the baking dish.
  10. Repeat until all of the spears are in the baking dish.
  11. Bake at 375 for 20 minutes.
  12. Serve by itself or with your favorite marinara sauce for dipping.

Recipe Notes

It's best to use medium sized spears, not too thin. If you are avoiding tree nuts, you can replace the almond milk with rice milk.

Nutrition Facts
Gluten Free Asparagus Fries
Amount Per Serving
Calories 193 Calories from Fat 81
% Daily Value*
Total Fat 9g 14%
Saturated Fat 1g 5%
Cholesterol 8mg 3%
Sodium 420mg 18%
Potassium 193mg 6%
Total Carbohydrates 25g 8%
Dietary Fiber 2g 8%
Sugars 1g
Protein 3g 6%
Vitamin A 14.5%
Vitamin C 6.5%
Calcium 4.2%
Iron 11.9%
* Percent Daily Values are based on a 2000 calorie diet.

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