Description
These gluten-free panko-breaded Air Fryer Asparagus Fries are a family-friendly side dish you can feel good about! (Baked Option)
Ingredients
Units
Scale
- 1 pound large (thick) asparagus spears, trimmed
- 1/2 to 1 cup gluten-free seasoned panko bread crumbs, divided
- 2 to 3 Tablespoons grated parmesan or dairy-free grated cheese
- 1 Tablespoon light olive oil
- 1 Tablespoon gluten free oat flour or gluten-free flour of choice
- 1 large egg, whisked
- 2 Tablespoons non-dairy milk
- Avocado or olive oil cooking spray
Instructions
- Wash the asparagus, pat dry and trim the bottom of the spears. Place the asparagus in a large ziplock bag, add the flour and coat the asparagus in the bag. Set aside.
- Whisk together the panko, parmesan cheese and olive oil then divide into 2 wide bowls.
- In a small bowl, whisk together the egg and milk. Pour this mixture into the bag and coat the floured asparagus (see notes for alternative method).
- Gently roll/coat the asparagus in the panko mix (2 bowls are used, one being a replacement in case one panko mixture gets too wet from the batter). Place the coated spears on a lined pan.
- Preheat the air fryer to 400 F. Once preheated, spray the air fryer basket with cooking oil spray then lightly spray the coated asparagus. Place the coated asparagus in a single layer in the preheated air fryer basket. Air fry for 8 to 10 minutes or until crispy and golden. Remove carefully with tongs and continue cooking in batches.
- Store leftovers in the fridge in an airtight container. Reheat leftover asparagus in the air fryer.
Notes
Cooking Tip – An alternative prep method is to set up a dredging station after coating asparagus in oat flour. Thick asparagus spears work best as they hold more panko than smaller thin spears.
Alternative Method – Bake the asparagus fries in the oven on a lined baking sheet at 400 F for 16 to 20 minutes, rotating halfway through cooking. Broil the last minute, if desired.
- Prep Time: 15 minutes
- Cook Time: 8 minutes
- Category: Side Dish
- Method: Air Fryer
- Cuisine: American
Nutrition
- Serving Size:
- Calories: 178
- Sugar: 3.4 g
- Sodium: 196.4 mg
- Fat: 7 g
- Saturated Fat: 1.7 g
- Carbohydrates: 11.5 g
- Fiber: 4.5 g
- Protein: 9.8 g
- Cholesterol: 67.4 mg