Inspired by a delicious recipe I found at SpoonForkBacon, via Pinterest, I decided to revamp her original recipe and make a healthier version of her Baked Asparagus Fries Recipe.

By making a few small changes, I was very pleased with how delicious these were! Even my picky toddler was willing to give them a try (though as soon as he bit into it and saw green, he was done). I also made a low calorie lemon garlic aioli recipe to dip them in….delicious!!

I’ll post that recipe sometime soon, so stay tuned. But baking the asparagus spears with a tasty, high fiber breading, made them very palatable and a great finger food. I made this to serve as a side dish to one of my Weight Watchers Dinner Recipes, but I’d use it as a healthy snack idea or a unique appetizer recipe.

Definitely delicious, and a great way to get in a lot of fiber. Enjoy!

Baked Asparagus Fries Recipe

A delicious and healthy way to prepare asparagus spears, these tasty Baked Asparagus fries are a wonderful way to get those veggies in, and are just 3 Points per serving.


  • 1lb asparagus spears, washed and trimmed
  • 1 1/3 cup high fiber cereal (like Fiber One)
  • 1/4 cup liquid egg substitute (like Eggbeaters)
  • 2 tsp garlic powder
  • 1/4 cup whole wheat flour
  • 1 tsp salt
  • 1/2 tsp black pepper


  1. Preheat oven to 375°F.
  2. Place cereal, salt, pepper, and garlic powder into a food processor and pulse until finely ground and powder-like. Pour mixture into a shallow dish.
  3. Dredge cut asparagus spears in flour and shake off excess (not much flour will stick to the waxy spears, but that’s okay).
  4. Dip each spear into the liquid egg followed by the cereal mixture. Cover each spear in the cereal mixture until fully coated. Season with additional salt and pepper.
  5. Place coated spears onto a parchment lined baking sheet and spray with a light coating of cooking spray. Bake for 15 to 20 minutes or until crisp and lightly
  6. browned.

Quick Notes

When making this dish, I used Trader Joe’s High Fiber Cereal, which, in my opinion, is a better and healthier version of Fiber One cereal (original). It also doesn’t contain aspartame and Fiber One does.

Preparation time: 15 minute(s)

Cooking time: 20 minute(s)

Diet type: Vegetarian

Diet tags: Low calorie, Reduced fat

Number of servings (yield): 4

Culinary tradition: USA (General)

Entire Baked Asparagus Fries recipe makes 4 servings
Serving size ¼ of entire recipe
Each serving = 3 Points

PER SERVING: 127 calories; 0.5g fat; 25g carbohydrates; 9g protein; 8g fiber


  1. 5th ingredient down wheat flour… you put the asparagus in flour first then dip it in egg then the cereal! :)

  2. Margaret Jones

    the instructions say ‘flour,’ yet there is no flour mentioned in the ingredients – was this supposed to be ‘fiber one?’