These low calorie Low Calorie Asparagus Fries are just 68 calories per serving, and they can be made in the oven or air fryer! Try these low calorie asparagus fries as a side dish with burgers, chicken, or you favorite meal. They are crispy, flavorful and so healthy and good for you!

Ingredients You’ll Need:

1 pound thin asparagus
1 egg
¼ cup panko breadcrumbs
1 tablespoon Homemade Seasoning Salt (see recipe card)
Olive Oil Spray

Low Calorie Asparagus Fries

Healthy Asparagus Fries Meal Prep and Storage

Meal Prep: This recipe can be made ahead of time and then cooled. Then place in an airtight freezer bag or container for later.
Storage: Will hold in the fridge for 4 days.
Reheating: Add to an oven at 350 degrees until hot.

Low Calorie Asparagus Fries

What You’ll Find in this Article:

Ingredients in Low Calorie Asparagus Fries (shopping list!)
How to Make Low Calorie Asparagus Fries
Healthy Asparagus Fries Recipe (recipe card!)
Nutrition and Calories in Asparagus Fries

Low Calorie Asparagus Fries

Lose Weight By Eating

These Low Calorie Asparagus Fries are just 68 calories and packed with flavor.

You can cook them in the oven or the air fryers, directions for both methods can be found below.

Special Tip: I supplied you with 5 low calorie dips to try out with these healthy asparagus fries.

5 from 1 vote

Print Recipe Pin Recipe

Prep Time 10

Cook Time 10

Total Time 20

Course Side Dish

Cuisine American

Servings servings

Calories 68 kcal

Ingredients

1 pound thin asparagus
1 egg
¼ cup panko breadcrumbs
1 tablespoon Homemade Seasoning Salt
Olive Oil Spray

Low Calorie Dips:

Instructions

Wash and trim off the bottoms of the asparagus.
To a pie plate or shallow bowl crack the egg and whisk.
In a separate pie plate or shallow bowl combine the breadcrumbs and seasoning salt.
Dunk the asparagus (in batches) in the eggs, then into the breadcrumbs. Roll in breadcrumbs and move to the baking sheet.
Spray the asparagus fries with olive oil, and cook in the oven or air fryer (directions for both below).
Serve hot with your favorite dips and sauces.

Oven Directions:

Preheat the oven to 425 degrees and line a baking sheet with parchment paper.
Bake for 10 minutes until the breadcrumbs are mostly golden brown.
Remove from the oven and serve hot.

Air Fryer Directions:

Preheat the air fryer at 400 degrees.
Air fry the asparagus (in batches as needed) for 5 minutes.
Carefully flip the asparagus fries, then sit fry for an additional 3 minutes.
Remove from the air fryer and serve hot.

Nutrition

Calories: 68kcalCarbohydrates: 9.6gProtein: 4.8gFat: 1.8gSaturated Fat: 0.5gCholesterol: 41mgSodium: 360mgPotassium: 258mgFiber: 2.7gSugar: 2.7gCalcium: 46mgIron: 3mg

Keyword air fry asparahus fries, baked asparagus fries, healthy asparagus fries, Low Calorie Asparagus Fries

Tried this recipe?Let us know how it was!

About the Author

Hi, my name is Audrey Johns and I am a 4 time best selling cookbook author! All 4 of my low calorie cookbooks are published by HarperCollins (the oldest publishing house in the US!) and have been featured on prominent TV shows like The Today Show, Rachael Ray and The Doctors. I am a low calorie and healthy recipe authority and my delicious recipes are tried and loved by thousands of readers.

After a one year 150 pound weight loss (and I’ve kept it off for 13 years!) I started sharing all of my low calorie recipes with the world. They are always all-natural and geared around weight loss and weight management. I have even made some of these recipes with my Biggest Loser pal Bob Harper! Check out my weight loss story, my best selling cookbooks, and my numerous TV appearances by clicking here.