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These low carb Asparagus Fries are so easy to make in the oven! They only require 5 simple ingredients + salt and pepper, and the breading is amazing! They’re the perfect accompaniment to your THM S meal.
This recipe was inspired by Glenda, a lady from our church, who brought something very similar (and delicious!) to a church fellowship meal – only she made hers with long green beans and bread crumbs. For a low carb version I decided to use Light Rye Ryvita (or Wasa) cracker crumbs in place of the breadcrumbs. Asparagus was on sale at Kroger for $0.99 per bunch, so I opted to use that instead of green beans (although I’m sure long green beans would work in this recipe too).
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A note on crackers
Light Rye Ryvita or Light Rye Wasa crackers work perfectly in the breading mixture for these asparagus fries! These crackers are fairly low in carbs, with about 5 grams of net carbs per cracker. (The Ryvita crackers are just a teensy bit lower in carbs than the Wasa crackers are.) They give you that yummy cracker crumb texture without inflating the carb count too much, especially when used in conjunction with grated Parmesan cheese.
Trim Healthy Mamas, you can have 1 Light Rye Wasa (or Ryvita) cracker in a THM S setting, but some of the other Wasa cracker varieties like Multigrain aren’t recommended in an S setting due to higher carb counts and/or flours that aren’t as low glycemic as rye flour.
Look for these crackers in the cracker aisle of your local grocery store or Walmart, at discount grocery stores, or online. Availability definitely varies by location.
Parmesan cheese
I used Kraft grated parmesan cheese in the green can (or a similar store brand product) in the breading mixture for these asparagus fries. Freshly grated Parmesan might work too, but I haven’t tried it and I imagine it’s more expensive and perhaps a little harder to find if you don’t frequent upscale grocery stores. The Parmesan cheese in the green can has a low moisture content and works great for breading things. I also like to use it in meatballs instead of bread crumbs!
Tip
Mix the breading mixture from this recipe with some melted butter and you’ve got yourself a great low carb casserole topping!
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STARTING THM
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MY RECIPE INDEX
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RECIPE INDEX BY FUEL TYPE/ALLERGY/THEME
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Fried Breaded Zucchini
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Green Bean Casserole
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Cheesy Veggie Medley
Asparagus Fries
- Total Time: 40 minutes
- Yield: 6-8 servings
Description
These low carb Asparagus Fries are so easy to make in the oven! They only require 5 simple ingredients + salt and pepper, and the breading is amazing! The perfect accompaniment to your THM S meal.
Ingredients
- 2 pounds fresh asparagus
Egg wash:
- 3 eggs
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- ¼ teaspoon garlic powder
Breading:
- 4 Light Rye Ryvita or Light Rye Wasa crackers
- 1 cup grated Parmesan cheese (the green can kind)
Instructions
- Wash the asparagus and drain it very well. Trim the woody ends off of the asparagus – I cut about 2 inches off the thick end of each spear.
- Whisk the eggs, salt, pepper, and garlic powder together (in a container large enough to hold the asparagus) until smooth.
- Crush the crackers to crumbs. Sealing them in a Ziplock bag and smashing them with a rolling pin works great. Whisk the cracker crumbs and Parmesan cheese together in another container large enough to use for breading the asparagus.
- Dip the asparagus in the egg mixture, then in the cracker and cheese mixture to coat. I like to put all the asparagus in the egg mixture and toss it to coat, then roll a small handful of the asparagus spears in the crumb mixture at a time.
- Spread the breaded asparagus out onto 2 sheet pans so the spears aren’t all on top of each other. Top with any leftover cheese and cracker crumb mixture. Bake at 400*F for 15 minutes. Switch the pans so one doesn’t get more brown than the other and bake for another 15 minutes or until the asparagus is as tender as you like.
- Bake leftovers in the oven on an uncovered sheet pan to reheat.
Notes
I haven’t tried this, but the same recipe would probably work just fine with long green beans.
If you’re allergic to the cheese or ingredients in the crackers, you could try replacing one with more of the other. You could also try substituting part of the breading with crushed pork rinds, almond flour, and/or THM Baking Blend. If making substitutions you may need to adjust the salt/seasoning levels and the texture and nutrition info will change.
- Prep Time: 10 mins
- Cook Time: 30 mins
- Category: side dish
- Method: oven
- Cuisine: THM S, Low Carb
Keywords: trim healthy mama, THM, sheet pan, easy
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If I sub pork rinds for the crackers, how much should I use?
★★★★
I’ve never tried it so I don’t know for sure, but probably around a cup of crushed pork rinds?