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For Christmas this year, my friend gifted me a 30 day pass to the Transformation Bootcamp. Of coarse, I was excited about getting back in the gym, with a trainer and a friend. What I wasn’t looking forward to was a diet. It’s really difficult for me to diet cause I just love food. The diet for the camp is very strict and simply impossible for me. However, I decided to go with my own diet, cutting out sugars and carbs, and eating a high protein intake and veggies. This week, my third week into this whole thing, has been really difficult. I’ve just had cravings left and right. One of my cravings was something fried. It’s so hard not being able to eat anything I want. I’m not one of those ‘eat healthy’ girls. I’ll never be a size 0 and I’m perfectly fine with that!

I decided to semi-stick to my low carb diet and make something ‘fried’ and light. I figured Baked Asparagus Fries are a healthy alternative to traditional French fries, baked to a crisp perfection right in the oven! Asparagus is delicious and so good for you. Asparagus can help fight cancer, is good for your brain, and can help you slim down.

This recipe instantly became a dish that I will make over and over. The asparagus is tender with a crispy crust. You can hear the crunch with every bite. And what could make this dish even better? A sauce to dip these gorgeous sprigs into. The bold taste of Sriracha and the creaminess from the mayo are a perfect marriage with a blast of flavor. This is going to be your new go to dip. These baked Asparagus Fries are perfect as an appetizer or side dish from brunch to those late night snacks and a great way to get your kids to eat their vegetables.


Asparagus Fries

  • 1 pound asparagus, trimmed

  • 1/2 cup flour

  • 2 eggs, beaten

  • 3 tablespoons buttermilk

  • 3/4 cup Panko

  • 1/4 cup grated Parmesan cheese

  • 1/2 teaspoon chili powder (optional)

  • Salt and pepper to taste

Sriracha Aioli

  • 3/4 cup Mayo

  • 1/4 cup Sriracha Sauce (can adjust to desired spiciness)

  • Salt


  1. Preheat oven to 425 F. Spray a baking sheet with non-stick spray, set aside.

  2. Line up three shallow bowls (long enough to fit asparagus).

  3. Place flour in first bowl.

  4. Place beaten eggs in second bowl.

  5. Combine Panko, Parmesan, chili powder, and salt and pepper in the third bowl.

  6. Dredge each piece of asparagus in the flour, follow by dipping in egg, and finish up by dredging in the Panko mixture (pressing to coat).

  7. Place in a single layer on prepared baking sheet. Repeat with all spears.

  8. Place in oven and cook until asparagus is tender and crispy brown (approx. 8-12 min.)

  9. In the meantime, make the sauce by adding the mayo and sriracha into a bowl, add a pinch of salt, and mix well to fully incorporate. Place in fridge till ready to serve.

  10. Asparagus best served immediately after removing from oven.


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