Did you ever think to hear the words keto fries together? Why not try these amazing keto asparagus fries? They’re baked with a parmesan and pork rind crumb coating and served with a delicious spicy garlic lemon dip.
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Different Types of Asparagus
First off, when we take a look at asparagus, there are three main kinds. Of course, of those three types, there are many varieties planted around the world and some are easier to get than others.
The three types of asparagus are by color: green, purple, and white.
In a grocery store, the kind most often available is the green asparagus. Indeed, it’s the type I use most often for my own cooking and family.
There are many varieties of green asparagus. The size and tenderness do vary by variety. In addition, the size can also depend on how long the asparagus is allowed to grow.
For example, sometimes the asparagus has pencil-thin stalks, other times they can be 2-3 centimeters in diameter. Thin or thick, they can be sweet and tender as long as they’re fresh, perfect for steaming.
For asparagus fries, I tend to select a medium-sized asparagus, about a centimeter in diameter.
The second type of asparagus is rarer, the purple version. More common in Europe, it has a nuttier and sweeter flavor than the green or white. It has a higher level of natural sugar in its stalks. Also, purple asparagus contains anthocyanins, which are antioxidants.
The first time I had white asparagus, it was served to me in Lyon, France by my host mother’s Italian friend. Let me tell you, that was a meal to remember! White asparagus risotto, and for dessert, she served an authentic, homemade tiramisu. Mmmm…
White asparagus again is more common in Europe and a treat to find in an outdoor market. In the U.S. it is sometimes found in farmer’s markets or specialty stores, but not as often.
Why is it white?
Well, it’s grown underground. Yes, it’s completely buried so the sunlight doesn’t hit it and so it can’t produce the chlorophyll to turn it green.
The stalks are thicker and more fibrous than green or purple. Therefore, the preparation is quite different. In fact, the bottom two-thirds of the stalks should be peeled so not as tough. They are cooked longer and do well grilled or oven-roasted.
I look forward to the spring vegetables because the season is so short. Mushrooms, edible foraged herbs, wild leeks, early season asparagus– David Chang
How to select good asparagus
When you choose asparagus at the market or grocery store, there are a few things to look for.
First, the stems should be firm and bright green, not limp.
Second, examine the tips. Are they closed and tight or open and loose? They should be closed and firm.
Third, when you pick up the bunch of asparagus, squeeze it slightly. It should squeak when the spears rub together. Also, the lower portion of the stalks will appear “woody”.
The best way to store asparagus
So, now we’ve selected the best asparagus we could find at the market. What’s the best way to store it if it’s not to be used right away?
My favorite way to keep asparagus is like a bouquet of flowers.
Yep, that’s right. Place the asparagus, stalks down, in a glass filled with one to two inches of water. Then put a plastic bag over the top and make it airtight by wrapping a rubber band around the glass and over the bag.
Now put it in the refrigerator, and it should keep asparagus fresh for at least three days. Although, I always advise to eat it as soon as possible for freshness and best flavor.
How to trim asparagus for keto asparagus fries
You may not know it, but there’s a big debate out there about how exactly to trim asparagus.
Yes, indeed. You may have heard the side of the argument that says to bend the stalk to snap off the tough, fibrous end at the perfect point. The opposing side says this wastes half the asparagus and to just cut off the white, woody ends.
I admit to using both methods, but there are a few things to keep in mind. The “snap” method is best used when the asparagus is straight from the garden or super-fresh.
However, if the asparagus is from the grocery store or has been stored a while, it doesn’t always snap it the perfect spot. If you’re concerned about wasting food, use a knife to cut off the woody-looking lighter end.
Also, if the asparagus is especially thick, you may want to use a vegetable peeler to peel off the thick fibrous end. The inside will be more tender and cook well.
TO MAKE KETO ASPARAGUS FRIES YOU’LL NEED:
- large and medium-sized bowls
- a baking sheet with a silicone liner or parchment paper
- a spatula
- measuring cups
How to make keto asparagus fries
First of all, get out all the ingredients, the baking sheet, plates, and other kitchen helps.
Then, preheat the oven to 425 degrees Fahrenheit and line a baking sheet with a silicone liner or parchment paper.
After that, place three plates or shallow bowls in a line in front of you and prepare them for the “breading”. On the first, sift the coconut flour evenly over the plate. On the second plate, whisk together the eggs. Lastly, on the third, combine the powdered Parmesan cheese and pork rind bread crumbs.
How to powder pork rinds
Now, more often lately I’ve seen options to buy pork rinds already powdered or pork rind bread crumbs. However, I usually pound up my own from the tub of pork rinds I always keep in the back pantry.
It’s a bit like when you were little and your mom let you pound up the graham crackers for the pie crust with a rolling pin.
First, get out a plastic zipper bag. Then fill it with the desired amount of pork rinds. Get as much air out as possible, and seal the bag.
Now’s the fun part! Take out a rolling pin and smash down the pork rinds. Get that stress out!
Next, roll the pin over the pork rinds, back and forth, to break them down. Also, it helps to pick up the bag and shake it a few times in between rolling. Once it becomes bread crumb size, you’re good to go. Measure out those powdered pork rinds.
Coating the keto asparagus fries
In order for the coconut flour to stick to the asparagus, it’s best to wet it first. Use a wet paper towel or dip the asparagus in water then it’s time to begin the “breading” process.
First, take one stalk of asparagus and coat it well in the coconut flour.
Second, dredge the flour-coated asparagus in the egg mixture, and once coated, move it to the third plate.
Next, cover it in the pork rind and parmesan mixture, pressing it down to coat the stalk thoroughly.
Then set the coated asparagus on the prepared baking sheet in a single layer. Bake it off for 10 to 12 minutes, or until golden brown and crisp.
How to make the low carb spicy garlic dip
Now, I have to say the asparagus fries are pretty fabulous on their own. Also, if you have kids like mine they will want the plain fries in their deliciousness without extra spice.
Not so in my case! I absolutely am in love with this spicy lemony garlic dip and just can’t get enough of the stuff. In fact, it’s pretty perfect to pair with the keto asparagus fries, and I strongly suggest you make some to serve with them for an appetizer or the big game.
Another thing, it’s super-simple to throw together and explodes with flavor.
First, in a small to a medium-sized bowl, mix together one-fourth cup of mayonnaise with one-fourth cup sour cream.
Use homemade mayo so you know exactly what the ingredients are in it or a good sugar-free brand. If I don’t make my own, I most often use the Chosen Foods Avocado Oil Mayonnaise I get from our local Costco.
Once that’s completely combined, carefully, stir in the rest of the dip ingredients: two minced garlic cloves, one teaspoon lemon juice, one-fourth to one-half teaspoon lemon zest, one-half teaspoon paprika, and one-fourth teaspoon cayenne pepper.
Tip: If you especially like spice, don’t be afraid to bump that cayenne pepper up to one-half teaspoon (or more!) to taste!
I’m not a super-spice gal so the one-fourth teaspoon is plenty for me.
Lastly, for the best flavor, chill the dip two hours or overnight before eating. The recipe makes about half a cup and can be stored in the fridge for about a week.
Asparagus inspires gentle thoughts.– Charles Lamb
What do you think of when you hear the word asparagus?
Asparagus has sort of gotten a bad rap. There are all sorts of quotes from people comparing the worst things in life to asparagus. Crazy people.
I personally love the stuff. It’s fresh and green and tastes like spring.
But what do I actually think of when I hear the word asparagus? Alf. Yes, Alf. I may be dating myself a bit, but in an episode of the old show with Alf the alien, they compose a song about asparagus for Brian’s school nutrition program.
My father either loved it or just couldn’t get it out of his head. He sang it throughout my childhood whenever he wanted me to eat a vegetable. So now, whenever I hear the word asparagus, it follows with:
Asparagus, asparagus. Put us on your table!
Asparagus, asparagus. We’ll make you feel more able!– The Asparagus Song from Alf
Of course, somehow in our house it often was changed to:
“Asparagus, asparagus, will make you feel more healthy!”
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My favorite keto condiment and sauce recipes:
Baked Asparagus Fries
- 1 cup powdered pork rinds
- ¾ cup finely ground parmesan cheese
- ⅓ cup coconut flour
- 2 eggs
- 1 pound fresh asparagus, trimmed
Spicy Garlic Dip
- ¼ cup mayonnaise, homemade or good sugar-free brand
- ¼ cup sour cream
- 2 minced garlic cloves
- 1 tsp lemon juice
- ¼ tsp lemon zest
- ½ tsp paprika
- ¼ tsp cayenne pepper
Baked Asparagus Fries
- Preheat the oven to 425 degrees Fahrenheit. Line a baking sheet with a silicone liner or parchment paper.
- Take out three plates or shallow bowls and prepare them for the "breading". In the first, sift the coconut flour evenly over the plate. Second, whisk together the eggs. In the third, combine the Parmesan and powdered pork rinds.
- Use a wet paper towel or dip the asparagus in water so the coconut flour will stick to it. Then begin the "breading" process. First, take one stalk of asparagus and coat it in coconut flour. Second, dredge the flour-coated asparagus in the egg mixture, then the pork rind and parmesan mixture, pressing to coat.
- Place the coated asparagus on the prepared baking sheet in a single layer. Bake for 10 to 12 minutes, or until golden brown and crisp.
Spicy Garlic Dip
- In a small bowl, mix together the mayonnaise and sour cream until thoroughly combined. Carefully, stir in the rest of the sauce ingredients.
- For best flavor, chill 2 hours or overnight before eating. Makes about ½ cup.
Servings 6.0 Amount Per Serving Calories 200 Total Fat 11 g Saturated Fat 5 g Monounsaturated Fat 4 g Polyunsaturated Fat 1 g Trans Fat 0 g Cholesterol 102 mg Sodium 509 mg Potassium 23 mg Total Carbohydrate 4 g Dietary Fiber 2 g Sugars 2 g Protein 21 g Net Carbohydrate 2 g
*Nutrition Facts per MyFitnessPal.com. For most accurate facts, calculate your own with the exact ingredients you use in the recipe.
**Nutrition Facts are for the Keto Asparagus Fries only and do not include the dip.
Nutrition Information:Yield: 6
Amount Per Serving: Calories: 200Total Fat: 11g
Please be aware I am not a medical specialist or nutritional professional. On this blog, I share recipes and what works for me. Please do not take anything on this blog as medical advice and always consult with your doctor before starting any diet or exercise program.
I use MyFitnessPal.com to calculate nutrition facts as a courtesy to my readers, and I remove erythritol from the final carb count and net carb count because does not affect my own blood glucose levels.
This is as accurate as possible, but it’s best to independently calculate nutritional information on your own with the specific ingredients you use. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.