Air-Fryer Asparagus Fries
Air-Fryer Asparagus Fries deliver a crisp, cheesy crunch on tender spears, thanks to a Parmesan-panko coating that browns beautifully in the basket. A tangy stone-ground mustard and Greek yogurt dip adds zip with a hint of heat from cayenne. Serve as a snack or side when you want something light, crunchy, and satisfying.
- Prep10 mins
- Cook10 mins
- Serves6
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Air-Fryer Asparagus Fries, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 51 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 0 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityFair
- 56 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 35
- Heart Health
- 62
- Metabolic
- 20
- Digestive
- 20
- Inflammatory
- 36
- Performance
- 32
- General Wellness
- 1
Preheat the air fryer to 400 degrees F (200 degrees C).
- 2
In a long, narrow dish, combine the egg and honey and beat them together. In a separate plate, mix the panko and Parmesan cheese. Coat each asparagus stalk in the egg mixture, then roll it in the panko mixture to coat.
- 3
Place 6 spears in the air fryer and cook until your preferred brownness, 4 to 6 minutes. Repeat with the remaining spears.
- 4
In a small bowl, mix the mustard, yogurt, and cayenne pepper. Serve the dipping sauce alongside the asparagus spears.
- Calories 172.58 kcal Moderate 9%
- Protein 8.98 g Moderate 18%
- Carbohydrate 26.07 g 9%
- Total Fat 3.8 g Low Source 5%
- Saturated Fat 2.15 g Moderate 11%
- Trans Fat 0.01 g High --
- Cholesterol 48.34 mg Moderate 16%
- Sodium 189.54 mg Moderate 8%
- Dietary Fiber 2.0 g Low Source 7%
- Total Sugars 2.95 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 122.62 mg Low Source 9%
- Iron 1.48 mg Low Source 8%
- Potassium 150.71 mg Low Source 3%
- Vitamin A 38.48 mcg Low Source 4%
- Vitamin C 2.36 mg Low Source 3%
- Vitamin D 0.17 mcg Low Source 1%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Eggs 🥚
- Milk 🥛
- Wheat 🌾
- Gluten
- Mustard
About This Recipe
Air Fryer Asparagus Fries is made with 8 ingredients and serves 6. It takes about 20 mins and is rated easy. Key ingredients include Asparagus, Cayenne Pepper, Eggs, and Grated Parmesan Cheese. Each serving provides about 172.58 kcal.
Recipe Questions
- What is Air-Fryer Asparagus Fries made of?
- The main ingredients are Asparagus, Cayenne Pepper, Eggs, Grated Parmesan Cheese, Honey. The full list of 8 is above.
- How long does it take to make Air-Fryer Asparagus Fries?
- About 20 mins in total: 10 mins to prepare and 10 mins to cook.
- How many calories are in one serving?
- One serving provides about 172.58 kcal. The full nutrition breakdown is above.
- Is Air-Fryer Asparagus Fries easy to make?
- This recipe is rated easy, with 8 ingredients and 4 steps.
- Is Air-Fryer Asparagus Fries healthy?
- Air-Fryer Asparagus Fries has an easyChef Pro health score of 37/100. Per serving, it provides 172.58 calories and 8.98 g of protein, or 18% of the Daily Value. Worth noting per serving: sodium at 189.54 mg (8% of the Daily Value) and saturated fat at 2.15 g (11% of the Daily Value). It contains Eggs, Milk, Wheat, Gluten and Mustard, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
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The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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