gluten-free sides vegan

Asparagus Fries {Vegan & Gluten-Free}

June 6, 2013
I am always up for a challenge, especially if it’s a foodie challenge! Ever since I discovered Gastropost (or rather since Gastropost discovered me) I’ve been trying to complete their weekly food missions. This weeks mission? “Asparagus for all of us”. This was a good one since I love asparagus! Roasted, steamed, with lemon juice or tamari, the possibilities are endless! I can see why Gastropost gave this vegetable it’s very own spread in The National Post. But I really wanted to take this mission to the next level and come up with something super creative.
asparagus friesAt the same time a few of my co-workers and I have set our own mission for this month, try to eat healthier. For the most part I eat a very healthy diet and try to live by an 80-20 rule where most (80%) of what I eat is healthy and every now and then (20% of the time) I indulge my cravings. Lately it’s been closer to a 60-40 scale. This likely has to do with the fact that I’ve been a bit down with my injury and I’ve been eating out a lot more. I’m sure everyone has these weeks or months in their lives when they sway a bit off track. Fortunately it’s only a bit so getting back on the wagon seems like a very plausible goal.
asparagus fries
But if I’ve learned anything from life (or at least the human motivation class I took in college), it’s pivotal that when setting goals you make them achievable. Just announcing, “I am going to eat healthier” won’t get you anywhere. So I’ve started with one goal that seems realistic and definitely needs to be changed, NO MORE FRENCH FRIES. Well at least for this month…My hope is that eating them less frequently might actually curb my cravings. I took a similar approach when cutting out refined sugars (which I still occasionally eat but much less so). Once I cut them out and got used to the taste of healthier, non-refined sugars I actually found myself choosing a raw blueberry muffin energy bite over a buttery and sugary blueberry muffin.
So this is the backstory behind this recipe. I wanted to fulfill the Gastropost mission with a unique recipe and also come up with a healthier substitute for french fries. Vegan & Gluten-Free Asparagus Fries totally hit the spot and in my opinion made me successful in both challenges. I have a feeling I will be eating quite a few of these this month….

Asparagus Fries {Vegan & Gluten-Free}

  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Total Time: 30 minutes


  • 1 bunch of asparagus, ends trimmed and cut in half (french fry size)
  • 2 T ground flax seed (mixed with 6 T of water)
  • 1/2 cup gluten-free bread crumbs
  • 1 T italian seasoning
  • 1 tsp dried mustard powder (optional)
  • 1/2 tsp salt


  1. Preheat oven for 400 degrees F.
  2. Mix ground flaxseed with water and let sit for 5 mins.
  3. In a separate bowl combine bread crumbs, italian seasoning, mustard powder and salt.
  4. Individually dip each asparagus piece into the flax eggs with one hand and then dip into the bread crumb mixture with the other hand.
  5. Place on parchment or silicone-lined baking sheet. Do not overcrowd (I used 2 sheets).
  6. Bake each sheet for 15 mins.
  7. Serve immediately or store in fridge for up to 3 days.


  • Serving Size: 4

Do you ever set food goals or challenges for yourself? What have you found to be successful?


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  • Reply
    May 22, 2021 at 5:06 pm

    This look really good!! Question about the recipe: it says “… dip each asparagus piece into the flax eggs …” but this is the only reference to eggs. Is this a typo? Please explain because I’m confused!

  • Reply
    Ann Marie Forbes Jones
    May 14, 2014 at 6:00 pm

    Saw something similar done on “Better” the other day but no way was it as healthy, which is what most of us are looking for. I was wondering though,, could I shallow fry these in coconut oil or olive oil rather than bake?

    • Reply
      Davida Kugelmass
      May 15, 2014 at 9:34 am

      I’ve never tried it myself but I would imagine it would work! Just make sure the asparagus gets cooked through and you should be good to go!

  • Reply
    June 19, 2013 at 9:26 pm

    Looks great. I’ll be trying this recipe tonight! I found you on Allergy Free Wednesday. My post is for GF & V Espresso Brownie Protein Bites. YUMMY! The link is I hope you’ll stop by! Thanks.

    • Reply
      Davida @TheHealthyMaven
      June 21, 2013 at 1:09 am

      Those look delicious!!!

  • Reply
    June 19, 2013 at 10:45 am

    Found you on AFW; I’m always looking for new veggie recipes to try,and these look fantastic!

    • Reply
      Davida @TheHealthyMaven
      June 19, 2013 at 1:39 pm

      Thanks Lee! Just saw your recipe for chocolate zucchini truffles. What a creative recipe! Definitely going to make them soon!

  • Reply
    June 19, 2013 at 3:51 am

    I am featuring this awesome snack this week on AFW 🙂 Can’t wait to make these fries!

    • Reply
      Davida @TheHealthyMaven
      June 19, 2013 at 1:36 pm

      They are delicious! Hope you enjoy 🙂 Thanks for featuring me Laura! I linked up again this week with my lemon shortbread sandwich cookies that are vegan and GF.

  • Reply
    Tessa Domestic Diva
    June 17, 2013 at 8:12 pm

    I love asparagus, this looks like a great variation1 Featuring it this week on AFW!

    • Reply
      Davida @TheHealthyMaven
      June 17, 2013 at 9:47 pm

      Thanks Tessa! Thrilled you are featuring them 🙂 I’ll be back this week with another delicious recipe!

  • Reply
    Erin S
    June 17, 2013 at 12:59 am

    Thanks for linking-up to 5-Ingredient Mondays, Davida. I adore everything about your recipe and am highlighting it this week. Hope to see you back again this week!

    • Reply
      Davida @TheHealthyMaven
      June 17, 2013 at 3:38 pm

      thanks Erin!

  • Reply
    Sheree Welshimer
    June 6, 2013 at 10:20 pm

    I enjoy your blog. I nominated you for the Liebster award. You can find out about it on my blog,

    • Reply
      Davida @TheHealthyMaven
      June 7, 2013 at 7:29 pm

      Wow thank you Sheree! I’m so excited! Also I LOVE the Berenstain Bears. Awesome that they’re your most inspiring love story!!!

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