Air Fryer Asparagus Fries
User Reviews
5
Air Fryer Asparagus Fries
Description
This recipe transforms fresh asparagus into crispy fries by trimming woody ends, then dipping the spears into beaten eggs followed by a seasoned mixture of grated Parmesan, almond flour, onion powder, garlic powder, salt, and pepper. The coated spears are lightly oiled and cooked in an air fryer at 400°F for a total of 8 minutes, flipping once to ensure even browning. The almond flour and Parmesan create a flavorful, crunchy coating without deep-frying.
The honey mustard dipping sauce combines mayonnaise, Dijon mustard, and honey, adding a sweet and tangy contrast to the savory fries. The air frying method gives a crisp exterior while maintaining a tender asparagus center, offering a healthier alternative to traditional fried vegetable sticks.
Proper trimming and spacing of asparagus spears is important for even cooking and maximum crispness. The recipe includes oven instructions as an alternative cooking method. The fries can serve as an appetizer, snack, or side dish paired with various sauces.
The notes recommend selecting thicker asparagus spears for even cooking and suggest lightly spraying oil before cooking for better crispness. Trimming ends properly ensures tenderness and pleasant texture.
Ingredients
- 1 pound asparagus 12-16 spears
- 1 cup Parmesan Cheese grated
- ½ cup almond flour
- 2 egg large
- ½ teaspoon onion powder
- ½ teaspoon garlic powder
- ½ teaspoon salt
- ¼ teaspoon black pepper
Honey Mustard Dipping Sauce
- ¼ cup mayonnaise
- ¼ cup Dijon mustard
- ¼ cup honey
Instructions
- Preheat air fryer to 400°
- Wash and trim the tough ends from the asparagus spears. Pat them dry with paper towel
- In a shallow dish large enough to lay an asparagus spear, beat the eggs
- In a similar size dish, whisk together the Parmesan cheese, almond flour, onion powder, garlic powder, salt, and pepper.
- Dip each asparagus spears in the egg, then in the cheese mixture, rolling to coat them
- Spray the air fryer basket cooking surface lightly with oil
- Arrange the coated asparagus spears in the air fryer basket in a single layer (you will probably need to cook in batches)
- Spray the asparagus spears lightly with oil
- Cook 4 minutes, then flip the spears and cook 4 more minutes
- Serve with Honey Mustard Dipping Sauce (instructions below) or sauce of your choice.
Oven Frying Instructions
- Preheat oven to 425° Line a baking sheet with parchment paper
- Prepare the asparagus using the above instructions
- Arrange the coated asparagus in a single layer on the prepared baking sheet
- Spray the spears lightly with oil
- Bake for 15 minutes, turning hallfway through
Honey Mustard Dipping Sauce
- Whisk together the mayonnaise, mustard, and honey in a small bowl.
- Refridgerate until ready to use.
Notes
- Trim asparagus by snapping off the woody ends where they naturally break to discard tough parts.
- Choose spears of similar size and thicker stalks for uniform cooking and optimal texture.
- Lightly spray the coated spears with oil before air frying or oven baking to improve crispness.
- Arrange asparagus spears spaced apart to allow hot air circulation for even cooking.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 234 kcal
% Daily Value*
| Serving | 1g | |
| Calories | 234kcal | 12% |
| Carbohydrates | 9g | 3% |
| Protein | 17g | 34% |
| Fat | 16g | 25% |
| Saturated Fat | 5g | 25% |
| Trans Fat | 1g | 50% |
| Cholesterol | 99mg | 33% |
| Sodium | 725mg | 30% |
| Potassium | 291mg | 6% |
| Fiber | 4g | 16% |
| Sugar | 3g | 6% |
| Vitamin A | 1172IU | 23% |
| Vitamin C | 6mg | 7% |
| Calcium | 367mg | 37% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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