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

Green Plan SmartPoints® value 4*
Blue Plan (Freestyle) SmartPoints® value 3*

Purple Plan SmartPoints® value 3*

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.


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SmartPoints® value* not what you expected? We follow the same method as WW (formerly known as Weight Watchers) when calculating the value of a recipe: We add up the SmartPoints® values* of the individual ingredients using the Recipe Builder, not the calculator. (Many foods have a value of zero and remain zero in recipes.)

*The SmartPoints® 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 SmartPoints® trademark.