5 Air-Fryer Recipes Under 225 Calories

Apr 19 2018
Fried food is hard to resist, but we often try (for obvious reasons). No worries: Get yourself an air fryer! Then you can make crispy, delicious meals and snacks with a fraction of the calories... like these brand-new Parmesan-spiked chicken nuggies!

Healthy Air-Fryer Chicken Nuggets Recipe

Print A+ Air-Fryer Chicken Nuggets Print

1/2 of recipe (5 nuggets): 219 calories, 6g total fat (2g sat. fat), 383mg sodium, 7.5g carbs, 1g fiber, 1g sugars, 32g protein

Click for WW Points® value*

Prep: 10 minutes
Cook: 20 minutes


1/4 cup whole-wheat panko breadcrumbs

2 tbsp. grated Parmesan cheese 

1/2 tsp. Italian seasoning 

1/2 tsp. garlic powder 

1/8 tsp. each salt and black pepper 

8 oz. raw boneless skinless chicken breast, cut into 10 nuggets 

1/4 cup (about 2 large) egg whites or fat-free liquid egg substitute 

Optional dips: ketchup, BBQ sauce


In a wide bowl, combine breadcrumbs, Parm, and seasonings. Mix well.

Place chicken in another wide bowl. Top with egg, and flip to coat.

One at a time, shake chicken nuggets to remove excess egg, and coat with breadcrumb mixture.

Place chicken in the air fryer in a single layer.

Set air fryer to 356 degrees. Cook until golden brown and crispy, 16 - 18 minutes.


HG Tip: If you can’t find whole-wheat panko at the supermarket, stock up via Amazon. Or use traditional panko, which has slightly less fiber.

FYI: As an Amazon Associate, we may receive compensation from some of these links.

Chew on this:

It's National Garlic Day, April 19th. Garlic is not only delicious, it's also great for your health. We suggest a garlicky batch of these Four-Cheese Stuffed-Silly Mushrooms!

The air-fryer craze is still going strong! Click "Send to a Friend" to keep the party going.


We may receive affiliate compensation from some of these links. Prices and availability are subject to change.

We may have received free samples of food, which in no way influences whether these products are reviewed favorably, unfavorably, mentioned with indifference, or mentioned at all. Click for more about our editorial and advertising policies.

*The WW Points® values for these products and/or recipes were calculated by Hungry Girl and are not an endorsement or approval of the product, recipe or its manufacturer or developer by WW International, Inc., the owner of the Points® trademark.

Questions on the WW Points® values listed? Click here.

Hungry Girl provides general information about food and lifestyle. This information and any linked materials are not intended and should not be construed as medical advice, nor is the information a substitute for professional medical expertise or treatment. Click here for more information.