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Crispy Gluten-Free Green Bean Fries


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Additional Info

Net Carbs: 4.6 g | % Carbs: 12.8 % | % Protein: 14.5 % | % Fat: 72.7 % | SmartPoints: 4

Values
Array
(
    [calories] => 145
    [carbohydrates] => 7.6
    [protein] => 5.2
    [fat] => 11.6
    [sodium] => 465
    [fiber] => 3
)
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Enjoy these tasty gluten-free green bean fries alone or paired with your favorite grilled meat. Baked with Parmesan cheese and almond flour, these fried green beans are the perfect low-carb side dish!

green bean fries cover image
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I have wanted to try oven-baked green bean fries for a while. I’ve seen several recipes online, and they all seemed pretty quick and easy, so I decided to finally give it a try!

My daughter eats regular cooked green beans like french fries, so I thought she would really enjoy these oven-fried green beans. I’d say green beans are probably my family’s favorite vegetable, so we have them often.

This is a super simple way to cook up green beans. Most of the recipes I found used either olive oil, eggs, or a combination to moisten the green beans. Then, the coating was added to the same bowl and tossed to coat.

Ingredients Needed For Gluten-Free Fried Green Beans

All that you need in order to make them is the crispy coating and the green beans. Here is a bit more information about what I used on my green beans.

Eggs & Olive Oil

This is the “wet” part of the breading and helps the rest of the ingredients stick to the green beans. Avocado oil will work as a substitute for olive oil.

Breading

I made the crispy coating by using a combination of almond flour and parmesan cheese. Since this is going to become really crunchy, you can use either almond meal or almond flour. Both options work just fine!

Green Beans

Always use fresh green beans when you want to fry them because canned is way too soft. You could use frozen, but you will have to let them thaw first and then wipe them down with a paper towel.

Spices

Be creative with your spices! I used sea salt, garlic powder, pepper, and paprika. For some heat, you could add some red pepper flakes.

Please note: Check out the recipe card at the bottom for a full list of ingredients used to make this low-carb recipe.

ingredients for gluten free green bean fries

Quick Tips:

  • Use your favorite spices and change the type of cheese you use. Try it with shredded asiago cheese or parmigiano reggiano.
  • Store the green beans properly! To keep your green beans fresh for at least 7 days, store them in a plastic bag in the refrigerator crisper.
  • Use foil on your baking sheets. You don’t have to line the pans with foil, but I like that it makes cleanup easier.

How To Make Green Bean Fries

After you make these green beans once, you will be surprised that you haven’t made them sooner. They are that easy!

Make The Wet Mixture

To start things out, I combine an egg with olive oil in a small bowl and set this aside. This mixture is what I use to dip the green bean in to get the “breading” to stick.

Mix The Breading

Then, I combine almond flour, parmesan cheese (use nutritional yeast or non-dairy cheese for dairy free), salt, garlic powder, and paprika. This mixture forms the coating.

gluten free green bean fries initial recipe steps

Dip The Green Beans In Both Mixtures

Finally, I dip each green bean in the egg mixture then coat with the almond flour mix. Each coated green bean is then placed on a foil-lined baking pan.

gluten free green bean fries final recipe steps

Bake The Green Beans

The final step is to bake them! This part only takes about 15 minutes, then they are ready!

You can always place them under the broiler to make them even crispier if you want.

What To Serve With Fried Green Beans

These green bean fries make the perfect party food or appetizer, or you can eat them with your lunch or even as a snack. They are pretty versatile!

If you serve them as an appetizer, set them out with some keto ketchup or low-carb BBQ sauce.

You could also serve them with a bunch of other low-carb fries like jicama fries or zucchini fries.

green bean fries on wood board featured image

Frequently Asked Questions About Oven Fried Green Beans

Are you ready to make some gluten-free fried green beans? Before we get to the recipe, here are some questions people often ask about making green bean fries:

How do you store fried green beans?

If you have leftovers, you can store them in a plastic bag or airtight container in the refrigerator, but try to eat them the same day you make them.

They really taste the best fresh out of the oven. The longer they sit in the refrigerator, the soggier they will become.

How do you reheat fried green beans?

If your green beans became a little soggy, you can try to broil them for a few minutes. I prefer to only make as many as I am going to eat since the reheated green beans never taste quite the same.

Can you make them in the air fryer?

Yes, you can make fried green beans in the air fryer!

Just set the air fryer to 400°F. Then, cook the green beans for about 5 minutes, flip them over and cook for another 3 minutes.

green bean fries on wood boards

These tasty green bean fries are definitely something that I will make again. It’s such a simple recipe that works well for a busy weekday dinner after work!

Other Side Dish Recipes To Try

Need a few other low-carb side recipes? I’ve listed some of my favorites below:

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green bean fries on wood board featured image

Green Bean Fries in Oven or Air Fryer

Enjoy these tasty low carb gluten free baked green bean fries alone or paired with your favorite grilled meat. Baked with Parmesan cheese and almond flour.

Recipe Video (Click on Image to Play)

Prep Time10 mins

Cook Time25 mins

Total Time35 mins

Course: Side Dish

Cuisine: American

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Instructions

  • Preheat oven to 425°F. Line two baking pans (about 15.5×10.5-inches each) with aluminum foil and drizzle with olive oil.

  • Wash and trim green beans

  • Beat together egg and olive oil in large bowl. Coat green beans in mixture.

  • Mix remaining ingredients in separate bowl.Toss beans in dry mix to coat well.

  • Pour green beans onto prepared pans and bake about 15 minutes or until crisp. If needed, place under broiler for a few minutes to crisp.

Notes

For air frying, cook at 400°F for 5 minutes then flip the green beans and cook another 2-3 minutes more. Use your favorite spices and change the type of cheese you use. Try it with shredded asiago cheese or parmigiano reggiano. Store the green beans properly! To keep your green beans fresh for at least 7 days, store them in a plastic bag in the refrigerator crisper. Use foil on your baking sheets. You don’t have to line the pans with foil, butit makes cleanup easier. If you have leftovers, you can store them in a plastic bag or airtight container in the refrigerator, but try to eat them the same day you make them. The longer they sit in the refrigerator, the soggier they will become. If the green bean fries became a little soggy, you can try to broil them for a few minutes.

Low Carb Sweeteners | Keto Sweetener Conversion Chart

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Nutrition

Calories: 145 | Carbohydrates: 7.6g | Protein: 5.2g | Fat: 11.6g | Sodium: 465mg | Fiber: 3g

Additional Info

Net Carbs: 4.6 g | % Carbs: 12.8 % | % Protein: 14.5 % | % Fat: 72.7 % | SmartPoints: 4

Values
Array
(
    [calories] => 145
    [carbohydrates] => 7.6
    [protein] => 5.2
    [fat] => 11.6
    [sodium] => 465
    [fiber] => 3
)

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Note on Nutritional Information

Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.

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Unauthorized use of this material without written permission from Lisa MarcAurele is strictly prohibited unless for personal offline purposes.
Single photos may be used, provided that full credit is given to LowCarbYum.com along with a link back to the original content.

First published May 15, 2015. Update posted on April 15, 2021, with higher resolution images and additional recipe information.



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