These low calorie Healthy 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!
I like to make these in the air fryer in the summer and in the oven during the winter. No matter how you make them, I know you’ll love them!
Healthy Asparagus Fries
What You’ll Find in this Article:
Ingredients in Low Calorie Asparagus Fries
I like to make my own seasoning salt. I can control what goes into it, and limit the sodium if needed. Best of all, no preservatives or chemicals.
You can easily make these crispy asparagus fries gluten-free by using gluten free panic breadcrumbs.
Shopping List for Low Calorie Asparagus Fries:
- Thin asparagus
- Egg
- Panko breadcrumbs
- Homemade Seasoning Salt
- Olive Oil Spray
How to Make Low Calorie Asparagus Fries
To find the directions on making these asparagus fries in the air fryer or baked in the oven, see the recipe card below. I have also supplied you with some yummy dipping sauces in there too.
How to Make Low Calorie Asparagus Fries:
- 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 in recipe card!)
- Serve hot with your favorite dips and sauces.
Healthy Asparagus Fries Recipe
These low calorie sides are great with any protein, including burgers (or veggie burgers) and chicken. Here are some more low calorie sides I think you’ll love.
More Low Calorie Side Dish Recipes:
Low Calorie Asparagus Fries
Ingredients
- 1 pound thin asparagus
- 1 egg
- ¼ cup panko breadcrumbs
- 1 tablespoon Homemade Seasoning Salt
- Olive Oil Spray
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
Nutrition and Calories in Asparagus Fries
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