Italian Asparagus Sticks (Serves 4)

Prep Time: 10 mins Cook Time: 35 mins

nut free


  • 1 Cup whole wheat panko or bread crumbs
  • 1 Tbsp Italian Herbs (you can find them in any grocery’s spice section)
  • 1/2 Tsp kosher salt
  • 1/2 Tsp garlic powder
  • 2 large eggs
  • 1/4 Cup flour
  • 1 Bunch Asparagus, cleaned and stems removed (if you snap the asparagus down towards the bottom, they will naturally break at the woody part at the bottom)


1. Preheat oven to 450 degrees and coat a large baking sheet with cooking spray.

2. Mix the first 4 ingredients in a bowl.

3. Whisk the egg in a separate bowl.

4. Place the flour in another bowl.

5. Make an assembly line with the bowls. Dip the asparagus first into the flour, then the egg and finally into the bread crumb mixture, coating evenly and repeating with all the sticks.

6. Place all of the coated sticks on the baking sheet/rack. Arrange so they’re not touching, spray lightly with oil and bake for 30-35 minutes or until the bread crumbs are golden.

7. Serve with marinara sauce for dipping.

*IF FREEZING: after step 5, place sticks on a baking sheet and freeze for 30 minutes. Remove from freezer and place in a Ziploc bag. Label and freeze. When ready to eat – remove from freezer and put sticks in the oven, adding at least another 3-5 minutes baking time.


Tomato Sauce: