Oven Baked Asparagus Fries (Gluten Free)

This is a guest post from my friend Nancy at Real Food, Allergy Free.  I know many of you have gluten allergies in  your home, and she runs a great website with unique ways to create yummy meals for your family.  I'll be honest, I would never have thought to make asparagus fries, but what a great idea, and a great way to sneak a few veggies to your kiddos!


Hi, I’m Nancy.  I run a small blog, Real Food, Allergy Free, that focuses on real food that is free of the top eight allergens.  The top eight allergens are: dairy, egg, wheat, soy, peanut, tree nut, fish and shellfish.  Sometimes cooking with these restrictions requires quite a bit of creativity.  My goal is to keep things simple and tasty, so that even non-allergic people will love my recipes.

Today I am sharing my recipe for Oven Baked Asparagus Fries.  These savory asparagus are crispy on the outside and tender on the inside.  These guys are kid –friendly.  You can pick them up with your fingers and dip them in ranch if you want.  Adults will find them tasty enough on their own.

Asparagus is one of those early crops, so now is the time to buy it.  I noticed it is on sale at Publix and Kroger this week.  If you are looking for more asparagus recipes, check out this Roasted Asparagus and Artichoke Salad.

The next time I make these, I think I’ll put the tips on one pan and the stalks on another pan so I can cook the stalks a little longer than the tips.

Oven Baked Asparagus Fries (gluten-free)


  1. 1 bunch Asparagus (I find the thinner ones are most tender)  On sale $1.99/lb. at Publix or $1.69/lb. at Kroger
  2. 4 Flax Eggs or 4 eggs, lightly beaten
  3. Palm Shortening or your favorite oil to grease the pans
  4. 3 cups Corn Flakes (gluten-free or regular)
  5. 1 tsp Garlic Powder
  6. 1 tsp Onion Powder
  7. 1 tsp Salt
  8. ½ tsp Oregano
  9. ½ tsp Pepper



  1. Prepare flax eggs according to directions here or lightly beat real eggs.
  2. Preheat oven to 375.
  3. Liberally grease cookie sheet or baking pan.
  4. Chop the tough ends off the bottom of the asparagus.  Cut the asparagus in half.
  5. In a food processor, blend corn flakes, garlic powder, onion powder, oregano, pepper and salt.  Do not over blend.  You want your mixture to be very coarse.  Transfer to a shallow dish.
  6. Dip asparagus into egg and then into corn flake mixture.
  7. Place on greased baking sheet.
  8. Bake at 15-20 minutes or until tender.  You may want to cook the stalks a little longer than the tips.
Looking for more allergy free recipes?  Check these out: 

Nancy is a God fearing, family loving, and homeschooling mom to four. You can find her at www.RealFoodAllergyFree.com where she shares her family’s favorite recipes that are free of the top 8 common food allergens (egg, dairy, wheat, soy, fish, shellfish, peanut, tree nut).



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  1. Looks delicious, Nancy! We just had steamed asparagus for dinner last night, so I’ll have to try this recipe the next time. We can’t have corn flakes though. I may try gluten-free rice krispies instead. Thanks!

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