Air Fryer Asparagus Recipe
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5.0
3 reviews
Excellent
Air Fryer Asparagus Recipe
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This air fryer asparagus recipe is the perfect vegetarian, gluten-free, and kid-friendly snack or side for all your spring and summer grilling.
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Ingredients
- 15 asparagus stalks
- 4 tablespoon cornstarch (see notes)
- 2 eggs
- 1 cup crunchy chickpeas (see notes)
- 1 cup Parmesan Cheese (see notes)
- 1 teaspoon cayenne pepper
- 1 teaspoon Chili pepper
- 1 teaspoon paprika
- 2 tablespoon cooking oil (see notes)
Instructions
- Wash and prep the asparagus. (see notes)
- Grind the chickpeas in a spice grinder to make coarse crumbs.
- Mix all the spices and the cheese with the crumbs. (see notes)
- Set up a breading station. (see notes)
- Preheat your air fryer to 400 degrees fahrenheit. (see notes)
- Dip each stalk in the cornstarch, followed by the beaten egg mixture and the seasoned chickpea crumb coating.
- After all the stalks are coated, drizzle the oil on them, turning them gently to get as much coverage as possible.
- Place in a single layer in your air fryer basket and cook for 8-10 minutes, checking them halfway through. (see notes)
Notes
- Cornstarch - I use this instead of flour to keep this recipe gluten-free. Another great option is rice flour. This first layer is critical as it helps absorb moisture and produces a crispier coating.
- Chickpeas—To keep this recipe gluten-free, I use Bombay spice crunchy chickpeas. These chickpeas not only add a delicious crunch but also provide a healthy dose of protein. I use my spice grinder and pulse 2-3 times to create coarse crumbs.
- Parmesan cheese - I used Kraft Parmesan Cheese to keep things simple, but feel free to grate some fresh cheese if you prefer. If you want the recipe vegan, omit the cheese and use chickpea crumbs. Add your favorite nuts for more texture; my favorites are pecans.
- Cooking oil - I use avocado oil for this recipe, as it has a high smoke point. Peanut, canola, sunflower, or grapeseed are all great options.
- Asparagus - For this recipe, buy firm, medium-width asparagus. The less white on the stalks, the better. To prep the asparagus, grab each stalk in both hands and bend it until it snaps into 2 pieces. You can discard the bottom portion and wash the spears, drying them entirely before breading them.
- The spices - Although the chickpeas are well seasoned, I like to add some spices. Asparagus can be very bland and needs the little extra kick these spices give.
- The breading station - This is the best way to coat anything in bread crumbs. Use any container with slightly raised sides large enough to dip the entire asparagus stalk in. Place the cornstarch, hand-beaten eggs, and chickpea crumbs mixed with the spices in separate containers. This will help you coat the asparagus quickly and efficiently.
- Cooking the asparagus - Make sure to coat the entire stalk with olive oil so that the crumb topping doesn't burn. Cook for 8-10 minutes maximum, checking halfway through and turning the asparagus if necessary.
Nutrition Information
Show Details
Serving
1person
Calories
190kcal
(10%)
Carbohydrates
13g
(4%)
Protein
9g
(18%)
Fat
12g
(18%)
Saturated Fat
3g
(15%)
Polyunsaturated Fat
3g
Monounsaturated Fat
6g
Trans Fat
0.03g
Cholesterol
49mg
(16%)
Sodium
219mg
(9%)
Potassium
224mg
(6%)
Fiber
3g
(12%)
Sugar
2g
(4%)
Vitamin A
875IU
(18%)
Vitamin C
7mg
(8%)
Calcium
180mg
(18%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 190 kcal
% Daily Value*
| Serving | 1person | |
| Calories | 190kcal | 10% |
| Carbohydrates | 13g | 4% |
| Protein | 9g | 18% |
| Fat | 12g | 18% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 6g | 30% |
| Trans Fat | 0.03g | 2% |
| Cholesterol | 49mg | 16% |
| Sodium | 219mg | 9% |
| Potassium | 224mg | 5% |
| Fiber | 3g | 12% |
| Sugar | 2g | 4% |
| Vitamin A | 875IU | 18% |
| Vitamin C | 7mg | 8% |
| Calcium | 180mg | 18% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
3 reviews
Excellent
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