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Say goodbye to boring sides—our low-carb, keto asparagus fries are here to steal the show! With a Parmesan-almond coating, these crispy, cheesy spears are the perfect way to spruce up dinner. Bonus: they’re ready in under 30 minutes, complete with a creamy chive dip. What’s not to love?
save this recipe!Your New Go-To Way To Eat Asparagus
Why settle for basic roasted asparagus when you can have it breaded, crispy, and completely irresistible? Instead of traditional breadcrumbs, we’re keeping things low-carb with heart-healthy almonds.
A quick blitz in the food processor, a dash of spices, and voila—you’ve got a flavor-packed breading ready to go. The result? Keto asparagus fries that are crunchy on the outside, tender on the inside, and way too good to stop eating.
They’re perfect for snack time, dinner sides, or wowing your veggie-skeptic friends (because who doesn’t love fries?). Trust me, you’ll never look at asparagus the same way again!
Grab These Ingredients
You’ll just need a few staples to make these keto asparagus fries. Jump to the recipe card for exact measurements—this is an overview!
- Asparagus: Look for firm, fresh asparagus spears with tight tips. Trim or snap the woody ends off before breading for the most tender fries.
- Almonds: We’ll grind whole almonds into fine crumbs to give the fries that nutty, crispy coating. (You could also buy almond meal to save time!)
- Parmesan: For that cheesy, salty goodness. Buy pre-grated Parmesan for convenience, or grate a fresh block for maximum flavor and meltability.
- Seasonings: We’ll season the almond meal with paprika, salt, and pepper to add just the right amount of kick. (Feel free to swap paprika for smoked paprika for an even bolder flavor!)
- All-Purpose Flour: A light flour coating helps the almond and Parmesan mixture stick to the asparagus. If you’re gluten-free, substitute with a 1:1 gluten-free flour blend.
- Eggs: Whisked eggs will act as our glue to help the coating cling to the asparagus.
- Chive Yogurt Dip: To make a tangy, garlicky, and creamy chive yogurt dip, we’ll just need plain Greek yogurt, cream cheese, garlic, chives, lemon juice, and a pinch of salt.
Here’s What To Do
These keto asparagus fries come together in less than 30 minutes! (Jump to the recipe card for the full printable instructions.)
- Pulse the almonds in a food processor, then mix in Parmesan and spices.
- Prep your workspace by putting the flour, eggs, and almond mixture into three shallow dishes.
- Coat the asparagus spears in flour, dip them in the eggs, and finally, coat them with almond crumbs.
- Bake the spears on a parchment-lined baking sheet until tender.
- Mix the yogurt dip while your keto asparagus fries cook. Enjoy hot!
Make These In The Air Fryer
If you’d prefer to air fry these asparagus fries, preheat your air fryer to 375°F (190°C). Coat the spears as directed and arrange them in a single layer in the basket. Lightly spritz with cooking spray and air fry for 8–10 minutes, shaking the basket halfway, until golden and crispy!
Love Asparagus?
Keto Asparagus Fries (With Crunchy Almond Coating!)
Ingredients
Fries
- 1 cup almonds, 143 g
- ½ cup grated Parmesan cheese, 50 g
- ½ tsp salt
- ½ tsp paprika
- ¼ tsp ground black pepper
- ½ cup all-purpose flour, 64 g, can sub all-purpose gluten-free flour
- 2 eggs, whisked
- 1 lb asparagus, 450 g
Yogurt Dip
- ¼ cup plain Greek yogurt, 60 g
- ¼ cup cream cheese, 60 g
- 1 clove garlic, minced
- 1 Tbsp chopped chives
- ½ tsp lemon juice, 5 mL
- Pinch of salt
Instructions
- Prep: Preheat oven to 425°F. In a food processor, pulse almonds until they become coarse crumbs. Mix in the grated Parmesan, salt, paprika, and pepper. Prepare your workspace by putting the flour, eggs, and almond mixture in three large, shallow dishes.
- Coat: Trim the tough bottoms off your asparagus. Roll each spear in flour, dip in the eggs, and coat with almond crumbs.
- Bake: Place on a parchment-lined baking sheet and bake for 10 to 12 minutes, or until the spears are tender when pierced with a fork. While the asparagus spears are cooking, combine all the yogurt dip ingredients.
Nutrition
Nutrition information calculated by Sarah Bond, degreed nutritionist.
did you make this?Leave a comment below and tag @liveeatlearn on social media! I love seeing what you’ve made!I originally posted this recipe on Amanda’s Cookin’.
For the asparagus fries, one serving is equal to how many asparagus?
About 4 or 5 spears 😀
Could these be cooked in an air fryer
Yes! I would do 375F for about 8 to 10 minutes.