Air Fryer Mozzarella Sticks
Lightened air fryer mozzarella sticks with crispy coating. 300 calories, 22g protein, gooey center.
Air Fryer Mozzarella Sticks has 300 calories per serving, with 22g protein, 20g carbs, 14g fat, and 1g fiber. Prep 20 min, cook 8 min.
Nutrition per serving
1 serving(s)
300
Calories
22g
Protein
44% DV
20g
Carbs
7% DV
14g
Fat
18% DV
* %DV based on a 2000 calorie diet
📊 300 calories per serving.
Nutrition values are estimates based on standard ingredient data and may vary with the brands and portions you use. How we calculate nutrition.
Prep Time
20 min
Cook Time
8 min
Servings
1
Est. Cost
$4.50
Air Fryer Mozzarella Sticks
These lightened mozzarella sticks get a crunchy panko coating and bake up crisp in the air fryer instead of a deep fryer. A brief freeze before cooking keeps the cheese from oozing out too soon, so you get that perfect gooey-stretchy center at a fraction of the calories.
Ingredients
- 4 oz part-skim mozzarella, cut into 4 sticks
- 1/2 cup panko breadcrumbs
- 2 egg whites, beaten
- 2 tbsp all-purpose flour
- 1/2 tsp garlic powder
- 1/2 tsp dried oregano
- 1 tsp olive oil spray
- 2 tbsp marinara sauce (for dipping)
Instructions
- Cut mozzarella into 4 even sticks and freeze for 30 minutes.
- Combine panko, garlic powder, and oregano in a shallow dish.
- Place flour in one dish and beaten egg whites in another.
- Dredge each cheese stick in flour, then egg white, then panko, pressing to adhere.
- Spray coated sticks lightly with olive oil spray.
- Preheat the air fryer to 390°F (200°C) for 3 minutes.
- Air fry at 390°F (200°C) for 6-8 minutes until golden, checking often so cheese doesn’t leak.
- Serve immediately with warm marinara for dipping.
Nutrition Facts
| Nutrient | Amount |
|---|---|
| Calories | 300 kcal |
| Protein | 22g |
| Carbs | 20g |
| Fat | 14g |
| Fiber | 1g |
Tips
- Freezing the sticks before cooking is essential to prevent cheese blowouts.
- Double-coat in panko for an extra-crunchy shell.
- Watch closely at the end - mozzarella goes from perfect to melted-puddle fast.
Dietary tags
What do these tags mean?
- High protein
- ≥ 25g protein per serving.
- High fiber
- ≥ 8g fiber per serving.
- Meal prep
- Stores 3+ days in the fridge or is freezer-friendly with reheat instructions.
- Low calorie
- Under 300 calories per serving.
- No cook
- No heat source required — assemble and eat.
Definitions are consistent across the site. Nutrition values are estimates based on standard U.S. database values; actual results vary by brand and portion.
🧊 Storage & Reheat
Fridge
Store in an airtight container for up to 3 days.
Freezer
Not recommended for freezing.
Reheat
Microwave 700W for 60–90 seconds, or until steaming hot throughout. Add a splash of broth or water to prevent drying.
Equipment
air fryer
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