Gluten Free Asparagus Fries

5 from 4 votes
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Add a little crunch to dinner with these Cornmeal Breaded Asparagus Fries. Just as crispy as if you breaded and fried them, but these are baked in the oven. Not only is this easy side dish even more flavorful, but it’s the naturally gluten free way to enjoy crusted asparagus without the breadcrumbs. And they are perfect for dipping!

A plafefull of Cornmeal Breaded Asparagus Fries.

Why You’ll Love These Asparagus Fries

  • Cuisine Inspiration: American
  • Primary Cooking Method: Oven
  • Dietary Info: Gluten-free, Egg-free, Dairy-free option
  • Skill Level: Easy

When I saw this recipe for Roasted Asparagus with Panko, it looked so good I knew I had to make a gluten-free spin on it. So instead of breadcrumbs, I went with cornmeal to create this recipe for asparagus fries. I fell in love and you will too.

  • Even more flavor. Between the slightly nutty flavor of the cornmeal and the zippy flavor of the mustard-yogurt coating instead of using plain egg wash, there is an extra burst of deliciousness.
  • Perfect for dipping. Whether you use ketchup or Big Mac sauce or pasta sauce, this breaded asparagus is even yummier and more fun for the kids to enjoy when you dunk it.
  • Allergy-friendly. This dish is naturally gluten free and doesn’t use an egg wash, so it’s egg free. You can also swap the yogurt for mayo if you need to make it dairy free.
Asparagus spears with a cornmeal breading on a rectangular plate with a bowl of tomato sauce for dipping.

Asparagus Fries Ingredients

Here’s a quick overview of what you’ll need to make this yummy asparagus recipe. Scroll down to the recipe card for the full amounts and detailed instructions.

  • Asparagus. Wash and dry the spears, then snap off the ends.
  • Olive oil or cooking spray. For greasing the pan
  • Plain Greek yogurt. Nonfat, lowfat, or whole milk yogurt can be used, just be sure it isn’t sweetened or flavored. Feel free to substitute mayo for a dairy-free option.
  • Dijon mustard. Feel free to substitute brown or yellow mustard, if that’s what you have. It just adds a little zippy flavor to the coating.
  • Balsamic vinegar.
  • Salt & pepper.
  • Cornmeal. Be sure to read labels if you are gluten free. While cornmeal is naturally GF (see Is Corn Gluten Free?), some brands are processed on shared equipment, so may not be celiac-safe.
A plate of asparagus fries with a bowl of marinara sauce.

Dips for Asparagus Fries

The best thing about breaded asparagus might just be pairing it with different sauces and dips for dunking. You can grab some pesto or BBQ sauce from the pantry or try these homemade options.

A white rectangular plate of cornmeal-breaded asparagus.

What to Serve With Breaded Asparagus

You can enjoy these asparagus fries as an appetizer, but I love them as a side dish for everything from an Easter glazed ham to a simple weeknight dinner of baked BBQ chicken. Here are some other serving suggestions to make it a meal:

A plafefull of Cornmeal Breaded Asparagus Fries.
5 from 4 votes

Cornmeal Breaded Asparagus Fries

Add a little crunch to dinner with these Cornmeal Breaded Asparagus Fries. Just as crispy as if you breaded and fried them, but these are baked in the oven. Not only is this easy side dish even more flavorful, but it's the naturally gluten free way to enjoy crusted asparagus without the breadcrumbs. And they are perfect for dipping!
Prep: 10 minutes
Cook: 15 minutes
Total: 25 minutes

Ingredients

Instructions

  • Preheat oven to 450°F and lightly coat a sheet pan with a thin layer of olive oil or cooking spray. Cut or snap off the tough ends of the asparagus.
  • In a large bowl, combine the yogurt, mustard, balsamic vinegar, salt, and pepper and stir until evenly mixed. Place the cornmeal into a shallow pan.
  • Toss the asparagus in the yogurt mixture until evenly covered, then roll it in the cornmeal until completely coated. Place the asparagus in a single layer on the prepared pan.
  • Roast the asparagus at 450°F for 10-15 minutes, or to desired doneness, flipping about halfway through cooking time.

Notes

After coating asparagus, it can be refrigerated until ready to bake.
Nutrition Facts
Cornmeal Breaded Asparagus Fries
Amount Per Serving (0.25 pound)
Calories 115 Calories from Fat 9
% Daily Value*
Fat 1g2%
Sodium 383mg16%
Potassium 303mg9%
Carbohydrates 20g7%
Fiber 4g16%
Sugar 3g3%
Protein 5g10%
Vitamin A 855IU17%
Vitamin C 6.4mg8%
Calcium 44mg4%
Iron 3.1mg17%
* Percent Daily Values are based on a 2000 calorie diet.
Disclaimers: Please discuss your individual dietary needs (i.e. gluten free) with a physician. Even when not specified, be sure to verify all ingredients are gluten free, if needed, by reading labels on all packaging and/or confirming with the manufacturer this varies by brand and can change at any time. Nutrition information shown is an estimate and not guaranteed to be accurate.

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20 Comments
  1. oh ma goodness do these look amazing or what! I would love to try the panko ones too but I think cornmeal sounds even more interesting. and I HAVE to try that balsamic ketchup!! PS I just saw you hit a million on FB, congrats girl!

  2. Jamie Bankston

    Thank you so very much for sharing this brilliant idea. I can not wait to eat yummy asparagus exactly as you instruct. Hopefully, mine will turn out as pretty as yours. Smiles. This Dish is appetizing for sure. Gluten free A+. I appreciate You, & look forward to learning more delicious tips.

  3. Rachelle

    5 stars
    I made these last night but dipped them in egg and mild and then a mixture of cornmeal, flour, Parmesan and garlic powder. AMAZING!!!!!!!!!!!!!! 450 for about 20 minutes.

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