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Gluten FreeLow CarbVegetarianPaleo
Try a batch of baked keto asparagus fries for a tasty side dish or appetizer. Fresh asparagus spears are covered in almond flour and Parmesan cheese for a healthier alternative to French fries.
Asparagus is delicious by itself when baked or grilled but change it up by baking it with a crispy coating. The coating can be changed to your own taste. Perhaps a dash of cayenne pepper? Garlic powder or a heap of cajun spices for some extra heat.
![Baked Keto Asparagus Fries - Divalicious Recipes (1) Baked Keto Asparagus Fries - Divalicious Recipes (1)](https://i0.wp.com/divaliciousrecipes.com/wp-content/uploads/2020/02/keto-baked-asparagus-fries.jpg)
The keto coating for these baked asparagus is almond flour and dried Parmesan cheese but you could change this. Coconut flour works in place of the almond flour or you could use ground pork rinds. As long as the asparagus spears are dipped in the beaten egg wash, anything will stick to them.
Serve a batch of these baked keto asparagus fries with a grilled steak, salmon or as an appetizer. Add a bowl of mayonnaise for dipping. These healthy vegetable fries are best enjoyed as soon as they are cooked. At only 0.5g net carbs a spear, you can enjoy a good portion.
![Baked Keto Asparagus Fries - Divalicious Recipes (2) Baked Keto Asparagus Fries - Divalicious Recipes (2)](https://i0.wp.com/divaliciousrecipes.com/wp-content/uploads/2020/02/parmesan-aspagarus-fries.jpg)
BAKING IN AN AIR FRYER
I baked mine as I am still having a “challenge” using an air fryer. The one I recently purchased broke due to it not being compatible with the voltage in our house. Usually houses in St Lucia have both 110 and 220 volt sockets but we don’t. Some of my appliances work without an adaptor so breaking the air fryer was totally on me taking a gamble. However, these asparagus fries would be great in an air fryer for extra crispiness. I would place the stalks at 400° for 7-8 minutes.
Other Low Carb Fries to Enjoy
Turnip Fries
Eggplant Fries
Air Fryer Green Bean Fries
Halloumi Fries
Zucchini Fries
Baked Asparagus Fries
Angela Coleby
A healthy alternative to french fries using asparagus spears
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Prep Time 15 minutes mins
Cook Time 20 minutes mins
Total Time 35 minutes mins
Course Appetizer, Side Dish
Cuisine American
Servings 2 servings
Calories 27 kcal
Ingredients
- 1 bunch asparagus about 15 spears
- 1 egg beaten
- ½ cup almond flour
- ½ cup Parmesan cheese, grated dried
- ½ teaspoon salt
- ½ teaspoon black pepper
Instructions
Pre-heat the oven to 200C/400F degrees
Trim or snap the tough ends from the asparagus spears
In a shallow dish, mix the almond flour, Parmesan cheese, salt & pepper.
Dip an asparagus spear into the beaten egg, then into the almond flour mixture.
Double dip if the spear is not covered enough.
Place on a parchment lined baking tray.
Bake for 20 minutes, turning the spears over after 10 minutes.
Serve immediately
Notes
Each spear is 0.5g net carbs
Coconut flour can be used in place of the almond flour. Use ¼ cup (28g)
The net carbs will be the total carb count minus the fibre count. Carb count excludes sugar alcohols.
Any nutritional analysis on the website is based on an estimate, calculated by http://nutritiondata.self.com from the individual ingredients in each recipe. Variations may occur for various reasons, including product availability and food preparation. We make no representation or warranty of the accuracy of this information.
Nutrition
Serving: 1spearCalories: 27kcalCarbohydrates: 0.9gProtein: 2.2gFat: 1.7gFiber: 0.4g
The information shown is an estimate provided by an online nutrition calculator.
Tried this recipe? Mention @Divalicious_Recipes or tag #divaliciousrecipes
This recipe was originally published in November 2011. I have amended the recipe and updated the photographs.
More Appetizers
- Fried Pickle Dip
- Cottage Cheese Buffalo Chicken Dip
- Air Fryer Camembert Bites
- Keto Turkey Cranberry Meatballs
Reader Interactions
Comments
Vanessa
I’ve now made this recipe 3 times. I tried it the way you instructed the first go, & my own variation the next 2 tries. The taste is good, but it seems impossible to get the batter to roll the way you have it pictured. No matter what I do with it, the egg makes the flour clump prematurely & ultimately ends up being a clumpy crumble over the asparagus spears. .
Reply
Angela Coleby
That's a shame! I'll bake this again this weekend to see if I can find the problem.
Reply
Devina Divecha
I normally avoid veggie stuff unless it's tried and tested before and I know I really like it (yeah I'm picky, I know). But this actually looks really yummy. Haha I'm surprised at myself, but hey... it's piqued my interest.
Reply
Angie C
LOL! Try it! Sneak some veggies into your diet...!
Reply
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