These asparagus fries get a crisp, golden coating from almond flour, egg and a Parmesan mixture seasoned with garlic powder, onion powder and paprika. Each spear is dipped in three shallow bowls, laid in a single layer in the air fryer basket and cooked at 400°F for 8 to 10 minutes. The air fryer gives the crunch without much oil.
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Prep takes 10 minutes and cooking takes 10, so the fries are ready in 20 minutes. The recipe serves 4, and the card lists 3 grams of carbohydrates per serving. They work as a snack or as a side dish at dinner.
What You Need
Amounts are in the recipe card at the bottom. Here is what each ingredient does.
- Fresh asparagus (1 pound, trimmed): look for firm, bright green spears with tightly closed tips.
- Grated Parmesan (1 cup): adds savory flavor and helps make the coating crisp.
- Garlic powder, onion powder and paprika (1 teaspoon each), salt (1/2 teaspoon) and black pepper (1/4 teaspoon): mixed into the Parmesan.
- Almond flour (1/2 cup): a low-carb replacement for breadcrumbs, and the first layer of the coating.
- Eggs (2 large): help the Parmesan coating stick.
- Cooking spray: a light spray helps the fries crisp.
Coating and Cooking
Trim the tough ends from the asparagus by bending each spear until it snaps. It breaks at the right point on its own.
Set up three shallow bowls in order of use: almond flour in the first, beaten eggs in the second, and the Parmesan mixed with the garlic powder, onion powder, paprika, salt and pepper in the third. Heat the air fryer to 400°F while you work.
Dip each spear in the almond flour to coat it evenly, then in the egg, letting the excess drip off, then roll it in the Parmesan mixture, pressing gently so it sticks. Tongs make this less messy.
Arrange the spears in a single layer in the basket without crowding them, and spray lightly with cooking spray. Cook for 8 to 10 minutes, shaking the basket halfway through, until they are golden brown and crispy. Let them cool for a minute before serving.
Tips
- Do not overcrowd the basket. Crowded spears cook unevenly. Cook in batches if you have a lot.
- Pick firm spears. Fresh asparagus has the best flavor and texture.
- No air fryer? A convection oven can stand in, though the results may vary.
- Prefer oil to spray? Brush on a thin layer of olive oil.
Ways to Change Them
- Heat: a pinch of cayenne pepper in the Parmesan mixture.
- Other seasoning: Italian seasoning or a sprinkle of lemon zest in the Parmesan mixture.
- Other vegetables: zucchini or broccoli work in the air fryer too.
- Other cheeses: mozzarella gives a gooey texture and cheddar a sharper flavor.
What to Serve With Them
A dip suits crispy fries. Guacamole is creamy, and ranch dressing is the classic pairing. For a larger meal, add a salad of mixed greens, avocado and cherry tomatoes with olive oil and vinegar. Sparkling water with lemon or herbal tea goes with them.
Nutrition
One serving has approximately 180 calories, 12 grams of fat (4 grams saturated), 3 grams of carbohydrates, 2 grams of fiber, 1 gram of sugar, 14 grams of protein and 300 milligrams of sodium.
FAQ
Can I use frozen asparagus?
Fresh gives the best results, but frozen works in a pinch. Thaw it and pat it dry before coating, since extra moisture keeps the coating from crisping.
How should leftovers be stored?
In an airtight container in the refrigerator for up to 2 days. Reheat in the air fryer for a few minutes to bring back the crispness.
Is there a substitute for almond flour?
Coconut flour or crushed pork rinds work and give a different texture. Coconut flour is more absorbent, so you may need to adjust the amount.
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Written and edited by The Foodie Yummy Kitchen Team
The Foodie Yummy Kitchen Team writes and edits the recipes on Foodie Yummy: classic American potluck salads, holiday sides and easy comfort food, with a few low-carb options. Every recipe lists exact quantities, numbered steps and a printable recipe card, plus notes on swaps, storage and make-ahead timing. Spot a problem with a recipe? Tell us through the contact page and we will correct it. About us
Air Fryer Parmesan Asparagus Fries: A Tasty Delight!
Ingredients
Instructions
Preheat the air fryer to 400°F.
In a shallow bowl, mix together the grated Parmesan cheese, garlic powder, onion powder, paprika, salt, and black pepper.
In another shallow bowl, beat the eggs.
Place the almond flour in a third shallow bowl.
Dip each asparagus spear into the almond flour, coating it evenly, then into the beaten eggs, and finally into the Parmesan mixture, pressing gently to adhere.
Arrange the coated asparagus fries in a single layer in the air fryer basket. Spray lightly with cooking spray.
Cook in the air fryer for 8-10 minutes, or until golden brown and crispy, shaking the basket halfway through cooking.
Remove from the air fryer and let cool slightly before serving.
Notes
For extra flavor, add a pinch of cayenne pepper to the Parmesan mixture for a spicy kick.
Try using different types of cheese, such as mozzarella or cheddar, for a unique twist on the flavor.
Nutrition
| Serving Size | 1 serving |
|---|---|
| Calories | 180 calories |
| Sugar Content | 1g |
| Sodium Content | 300mg |
| Fat Content | 12g |
| Saturated Fat Content | 4g |
| Unsaturated Fat Content | 8g |
| Trans Fat Content | 0g |
| Carbohydrate Content | 3g |
| Fiber Content | 2g |
| Protein Content | 14g |
| Cholesterol Content | 150mg |