Recipes

Air Fryer Asparagus Fries Recipe

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Atkins Air Fryer Asparagus Fries
2.7g
Net Atkins Count TM
Prep Time: 20 Minutes
Style:American
Cook Time: 12 Minutes
Phase: Phase 1
Difficulty: Moderate
* Any adjustments made to the serving values will only update the ingredients of that recipe and not change the directions.
6.8g

Protein

14g

Fat

1.9g

Fiber

198.1cal

Calories

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INGREDIENTS

  • 8 svg avocado oil, spray Cadia
  • 0 1/4 tsp table salt USDA
  • 1 lrg raw egg USDA
  • 1 bag Atkins Ranch Protein Chips
  • 1 Tbsp fresh lemon juice Canadian Nutrient File
  • 170 g fresh asparagus USDA
  • 2 Tbsp tap water FNDDS
  • 0 1/4 cup mayonnaise, real Best Foods
  • 3 Tbsp parmesan cheese, grated USDA
  • 0 1/2 tsp kosher salt, coarse Morton
  • 0 1/8 cup fresh dill weed, sprigs USDA

DIRECTIONS

Ingredient note: We used thin asparagus spears in developing this recipe. If the asparagus you use is thicker, it may need a longer cooking time and the amount of coating needed for the asparagus may differ.


  1. Wash asparagus, snap the woody ends off and cut in half.
  2. In a medium flat bottom bowl, use a fork to whisk together the egg and water until frothy.
  3. In a small bowl, mix finely crushed Ranch Protein Chips and parmesan until evenly dispersed. Place on a rimmed plate.
  4. Dip the asparagus in the egg wash and let any excess drip off. Then place in the chip mixture and press to evenly coat. Place on a plate or baking sheet, lightly spray with oil and sprinkle with coarse kosher salt. 
  5. Heat air fryer to 390°F for three minutes. Working in batches, arrange coated asparagus in a single layer and cook for 3 minutes, or until coating is browned and asparagus is tender. 
  6. While the asparagus is cooking, in a small bowl combine mayonnaise, chopped dill, lemon juice, and salt. Serve asparagus fries with lemon-dill dipping sauce. One serving is one quarter of the fries with a tablespoon dipping sauce.

Cooking Tip

We tried leaving the asparagus spears whole for this keto friendly recipe, but after being cooked they were a little difficult to eat, and they went limp more quickly. In addition to cutting the asparagus into 3-to-4-inch sections, another tip is to let the egg wash drip off the asparagus before coating with the chip and parmesan mixture. This helps keep the coating from sticking together so it can evenly coat each of the asparagus spears.