Whether summer is in full swing or we are in the depths of a winter freeze, asparagus is always on my menu! There are so many versatile ways to prepare those sturdy green stalks. My absolute favorite way is crispy baked asparagus fries!
Yes, I said fries. On keto. Keto-fries.
These babies are crispy and cheesy on the outside, but still easy enough to bite into. Fresh parsley and Parmesan cheese add a tangy, bright, dimension that is given a little body with smoked paprika.
I love to make a fake aioli to dip these in by using jarred roasted red peppers and mayonnaise. This is a creamy sauce that will stand up to any fry for dipping! You could put the two ingredients in a food processor to make a smooth aioli or just finely chop the peppers and stir them in the mayo for a more textured dip.
When making baked fries you will want to treat them differently than a traditional flour coating. If you have ever tried to coat a vegetable or even meat in almond flour, you know the struggle. Because of the lack of glutinous glue, it can be difficult to really get the flour and the flavor to stick. Sprinkling the mixture onto the spears keeps the almond meal from clumping and getting moist from the eggs. Once each spear is lightly coated, top them off with the left over crumbs. Whatever doesn’t stick, you’ll want to eat with your fingers so keep that in mind when looking at the calorie and fat count.
When calculating the nutrition, I allowed for 2 tablespoons of actual egg mixture. You won’t use all of it and only a very small portion will stay on the fries.
This recipe makes two large servings of asparagus fries. That includes all of the morsels of “breading” that fall off, which makes this a very filling side or even an afternoon meal.
Yields 2 servings of Asparagus Fries with Red Pepper Aioli
The Preparation
- 10 medium asparagus spears
- ½ cup Parmesan cheese, shredded
- 2 tablespoons parsley, chopped
- ½ teaspoon garlic powder
- ¼ cup almond flour
- ½ teaspoon smoked paprika
- 2 large eggs
- 3 tablespoon mayonnaise
- 1 tablespoon roasted red pepper, finely chopped*
*I use jarred whole roasted red peppers packed in water. If you use peppers packed in oil it will change the calorie and fat count. If you use pre-diced pepper the amount would be about 2 tablespoons.
The Execution
1. Heat oven to 425°F and wash the asparagus spears. In a food processor, combine the shredded Parmesan cheese, parsley, garlic powder, and pulse until fine.
2. Add almond flour to the food processor and pulse once or twice to mix. Transfer to a medium sized shallow dish. Stir in smoked paprika.
3. In a medium bowl, beat two eggs until they become frothy. The eggs will adhere to the asparagus much better if they are beaten well. Transfer egg to a medium size shallow dish.
4. Dip asparagus spears in the egg mixture first. Holding the spear above the Parmesan flour mixture, gently sprinkle while turning until the asparagus is lightly coated. Make sure to keep the asparagus from touching the flour mix or the egg will cause it to become too moist and clumpy. Repeat with each spear.
5. Place coated asparagus tightly spaced on a baking sheet and top with the leftover parmesan flour mixture. Bake until the coating begins to brown and the asparagus is only slightly tender, about 10 minutes.
6. In a small bowl mix the finely chopped roasted red pepper and mayonnaise.
7. Chill the sauce in the refrigerator and allow the flavors to combine. Stir well before serving.
8. Once asparagus fries are crisp and brown, remove from the oven and serve hot with the dip!
This makes a total of 2 large servings of Parmesan Asparagus Fries with Roasted Red Pepper Aioli. Each serving comes out to be 453.65 Calories, 33.43 g Fat, 5.51 g Net Carbs, and 19.14 g Protein.
| Asparagus Fries with Red Pepper Aioli | Calories | Fats(g) | Carbs(g) | Fiber(g) | Net Carbs(g) | Protein(g) |
| 10 medium (160 g) asparagus spears | 32 | 0.19 | 6.21 | 3.4 | 2.81 | 3.52 |
| ½ cup shredded Parmesan cheese | 166 | 10.94 | 1.36 | 0 | 1.36 | 15.14 |
| 2 tablespoons (7.6 g) chopped parsley | 3 | 0.06 | 0.48 | 0.3 | 0.18 | 0.23 |
| ½ tsp garlic powder | 5 | 0.01 | 1.13 | 0.4 | 1.03 | 0.26 |
| ¼ cup almond flour | 160 | 15 | 6 | 3 | 3 | 6 |
| ½ teaspoon smoked paprika | 3 | 0.15 | 0.62 | 0.4 | 0.22 | 0.16 |
| 2 large eggs | 143 | 9.51 | 0.72 | 0 | 0.72 | 12.56 |
| 3 tablespoon mayonnaise | 390.3 | 42.57 | 0.69 | 0 | 0.69 | 1.74 |
| 1 tablespoon chopped roasted red pepper | 5 | 0 | 1 | 0 | 1 | 0 |
| Totals | 907.3 | 78.43 | 18.21 | 7.5 | 11.01 | 39.61 |
| Per Serving(/2) | 453.65 | 33.43 | 9.105 | 3.75 | 5.51 | 19.14 |
This makes a total of 2 large servings of Parmesan Asparagus Fries with Roasted Red Pepper Aioli. Each serving comes out to be 453.65 Calories, 33.43 g Fat, 5.51 g Net Carbs, and 19.14 g Protein.
The Preparation
- 10 medium asparagus spears
- ½ cup shredded Parmesan cheese
- 2 tablespoons chopped parsley
- ½ teaspoon garlic powder
- ¼ cup almond flour
- ½ teaspoon smoked paprika
- 2 large eggs
- 3 tablespoon mayonnaise
- 1 tablespoon finely chopped roasted red pepper
The Execution
- Heat oven to 425°F and wash the asparagus spears. In a food processor, combine the shredded Parmesan cheese, parsley, garlic powder, and pulse until fine.
- Add almond flour to the food processor and pulse once or twice to mix. Transfer to a medium sized shallow dish. Stir in smoked paprika.
- In a medium bowl, beat two eggs until they become frothy. The eggs will adhere to the asparagus much better if they are beaten well. Transfer egg to a medium size shallow dish.
- Dip asparagus spears in the egg mixture first. Holding the spear above the Parmesan flour mixture, gently sprinkle while turning until the asparagus is lightly coated. Make sure to keep the asparagus from touching the flour mix or the egg will cause it to become too moist and clumpy. Repeat with each spear.
- Place coated asparagus tightly spaced on a baking sheet and top with the leftover parmesan flour mixture. Bake until the coating begins to brown and the asparagus is only slightly tender, about 10 minutes.
- In a small bowl mix the finely chopped roasted red pepper and mayonnaise.
- Chill the sauce in the refrigerator and allow the flavors to combine. Stir well before serving.
- Once asparagus fries are crisp and brown, remove from the oven and serve hot with the dip!
Notes
I use jarred whole roasted red peppers packed in water. If you use peppers packed in oil it will change the calorie and fat count. If you use pre-diced pepper the amount would be about 2 tablespoons.
