Air Fryer Asparagus Crispy Recipe with Nutritional Info

Crispy Asparagus in the air fryer is a culinary delight that elevates a simple vegetable into a gourmet experience. The asparagus spears, lightly coated in a mixture of gluten-free breadcrumbs, nutritional yeast, and a hint of garlic powder, transform into golden, crunchy bites with a tender interior.

The air fryer’s rapid circulation of hot air ensures a uniformly crisp texture without the need for excessive oil, making this dish both healthy and irresistibly delicious. Perfect as a snack, appetizer, or side dish, Crispy Asparagus offers a delightful combination of flavors and textures, highlighting the natural earthiness of the asparagus while adding a satisfying crunch that will impress even the most discerning palates.

Crispy Air Fryer Asparagus Recipe

Detailed Step-by-Step Guide to Cooking Crispy Asparagus in the Air Fryer (asparagus Air Fryer Recipe)

Ingredients:

• 1 bunch of fresh asparagus
• 1/2 cup gluten-free breadcrumbs
• 1/4 cup nutritional yeast
• 1 teaspoon garlic powder
• Salt and pepper to taste
• Olive oil spray

Instructions:

1.Preparation:

• Begin by washing the asparagus under cold running water. Pat them dry with a kitchen towel.
• Trim the woody ends of the asparagus by snapping them off or cutting with a knife. This ensures you have tender and fresh-tasting spears.

2.Seasoning:

• In a shallow dish, combine the gluten-free breadcrumbs, nutritional yeast, garlic powder, salt, and pepper.
• Lightly spray the asparagus spears with olive oil. This helps the breadcrumb mixture adhere better.

3.Coating:

• Roll each asparagus spear in the breadcrumb mixture, ensuring they are evenly coated. The nutritional yeast adds a cheesy flavor, enhancing the overall taste.

4.Cooking:

• Preheat your air fryer to 375°F (190°C). Preheating ensures the asparagus cooks evenly.
• Arrange the coated asparagus spears in a single layer in the air fryer basket. Avoid overcrowding to allow for proper air circulation and crispiness.

How long to cook asparagus in Air Fryer:

Cook the asparagus for 8-10 minutes, shaking the basket halfway through to ensure even cooking. The asparagus should be golden brown and crispy on the outside while remaining tender inside.

Optional Variation – Bacon Wrapped Asparagus in Air Fryer:

• If you want to try a different variation, wrap each asparagus spear with a thin slice of bacon before coating it with the breadcrumb mixture.
• Follow the same cooking instructions, but increase the cooking time to 10-12 minutes to ensure the bacon is crispy and fully cooked.

Serving:

• Once cooked, remove the asparagus from the air fryer and let them cool slightly before serving. They are best enjoyed hot and crispy.

Try Air Fryer Hot Dog at home

Additional Tips:

• Is asparagus keto?
  • Yes, asparagus is a keto-friendly vegetable. It is low in carbs and high in fiber, making it an excellent choice for those following a ketogenic diet.
• How to cook asparagus in Air Fryer:
  • Cooking asparagus in the air fryer is quick and easy. The hot air circulation ensures even cooking and a crispy texture without the need for excessive oil.

Nutritional Information for Air Fryer Asparagus

Here’s a general nutritional breakdown for a serving size of about 1 cup (134 grams) of air-fried asparagus, assuming minimal additional oil (1 tsp of olive oil):

• Calories: 45
• Total Fat: 3g
  • Saturated Fat: 0.5g
  • Monounsaturated Fat: 2g
  • Polyunsaturated Fat: 0.5g
• Cholesterol: 0mg
• Sodium: 0mg (excluding any added salt)
• Total Carbohydrates: 4g
  • Dietary Fiber: 2g
  • Sugars: 2g
• Protein: 3g
• Vitamins and Minerals:
  • Vitamin A: 20% of the Daily Value (DV)
  • Vitamin C: 15% of the DV
  • Vitamin K: 70% of the DV
  • Folate: 15% of the DV
  • Potassium: 6% of the DV

Health Benefits

• Low in Calories: A healthy, low-calorie side dish or snack.
• Rich in Fiber: Promotes digestive health and satiety.
• High in Vitamins: Excellent source of vitamins A, C, and K, which are essential for immune function, skin health, and bone health.
• Good Source of Folate: Important for cell function and tissue growth.
• Antioxidants: Contains antioxidants like vitamin C and E, which help protect cells from damage.

Preparation Tips

• Oil: Use a small amount of olive oil to enhance flavor and aid in nutrient absorption.
• Seasoning: Add a pinch of salt, pepper, garlic powder, or lemon zest to boost taste without significantly impacting the nutritional profile.
• Cooking Time: Air fry at 400°F (200°C) for about 7-10 minutes, shaking the basket halfway through for even cooking.

By incorporating air-fried asparagus into your diet, you can enjoy a delicious, nutrient-dense vegetable that supports overall health and well-being.