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Home / Recipes / Keto Sides

Crispy Gluten-Free Green Bean Fries

By Lisa MarcAurele · Jun 30, 2020 · 70 Comments

145.7K shares
Jump to Recipe
green bean fries pinterest image

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
Article Index
  • Ingredients Needed For Gluten-Free Fried Green Beans
  • How To Make Green Bean Fries
  • Frequently Asked Questions About Oven Fried Green Beans
  • Other Side Dish Recipes To Try
  • Recipe

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. Or, serve them crispy keto zucchini chips.

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:

  • Hamburger Green Bean Stir-Fry is a family favorite because it is an entire meal in one skillet.
  • Gluten-Free Green Bean Casserole tastes just like traditional green bean casserole that you love during the holidays.
  • Roasted Jicama With Green Beans has a lot of delicious flavors and textures.
  • Instant Pot Green Beans are so easy that you'll never go back to steaming them on the stove again.
  • Chicken Green Bean Casserole is creamy and zesty with a comforting flavor.

Follow us on FACEBOOK, PINTEREST, and INSTAGRAM for even more tasty keto-friendly recipes!

Recipe

green bean fries on wood board featured image

Green Bean Fries in Oven or Air Fryer

4.42 from 17 votes
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.
Prep Time:10 minutes mins
Cook Time:25 minutes mins
Total Time:35 minutes mins
Course: Side Dish
Cuisine: American
Print Pin Review Recipe Save Recipe View Collections
Servings: 6 servings
Calories: 145

Video

Ingredients

  • 1 pound fresh green beans
  • 1 egg
  • 2 tablespoons olive oil plus 1 tablespoon for drizzling pan
  • ¼ cup almond flour
  • ¼ cup parmesan cheese
  • 1 teaspoon sea salt or kosher salt
  • 1 teaspoon garlic powder
  • ½ teaspoon paprika
  • dash pepper
US Customary - Metric

Instructions

  • Preheat oven to 425°F. Line two baking pans (about 15.5x10.5-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

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
)

Notes 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.

Copyright

© LowCarbYum.com - Unauthorized use of this material without written permission 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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Reader Interactions

Comments

  1. Joan

    February 19, 2024 at 8:21 pm

    I am always looking for different veggie ideas for my granddaughter as she is vegetarian. However, she is also allergic to tree nuts. Is there another option for the almond flour? Thanks so much.

    Reply
    • The Low Carb Cook

      February 28, 2024 at 8:54 pm

      Hi Joan,

      If she is not on a low carb diet, you can sub in some panko breadcrumbs. If she is, you can try out recipe for Homemade Keto Breadcrumbs.

      Reply
  2. Deborah Knight

    February 09, 2021 at 12:49 pm

    Does 15 minutes in the oven give the green beans time to cook through? I'm thinking to parboil them for at least 5 minutes would cook them a bit more. What are your thoughts please?

    Reply
    • Lisa MarcAurele

      February 09, 2021 at 1:23 pm

      Parboiling will make them softer if you prefer that.

      Reply
  3. Michelle

    July 16, 2020 at 11:59 pm

    Sounds yummy! Will definitely try this Must I use the egg?
    Thanks!

    Reply
    • Lisa MarcAurele

      July 17, 2020 at 7:09 am

      You should be able to coat the green beans without an egg.

      Reply
  4. Sonya Floyd

    February 28, 2020 at 6:51 pm

    I just made these using asparagus instead and it was delicious. I followed instructions exactly

    Reply
    • Melissa B

      April 24, 2020 at 8:07 pm

      Thanks for the idea!!!! I will try it with both 🙂

      Reply
    • Ann Easton

      September 24, 2023 at 8:18 pm

      Great idea!

      Reply
  5. Sheri

    September 14, 2019 at 6:01 pm

    I made these two weeks ago and really liked them! We are making them again tonight!

    Reply
  6. Janet Lee Hill

    June 08, 2019 at 10:44 pm

    5 stars
    These were SUPER! I added some Pork King Good pork rind crumbs and used Cajun spice mix. I find I need more of the dry mixture than called for. Honestly, these are just delicious, keto or not.

    Reply
  7. Brandy

    January 15, 2019 at 12:04 am

    Could you freeze these before you cook them? Wondering if I could make large batches and freeze on a cookie sheet, and then divvy up into a few freezer bags.

    Reply
    • Lisa MarcAurele

      January 15, 2019 at 9:03 am

      I don't see why not.

      Reply
  8. Katherine

    December 10, 2018 at 6:42 pm

    Would these work in a fry daddy?

    Reply
    • Lisa MarcAurele

      December 11, 2018 at 8:30 am

      They work in an air fryer, but may not work in a fry daddy since they are supposed to be baked.

      Reply
  9. Barbara Butler

    October 03, 2018 at 3:59 pm

    5 stars
    I made this exactly as stated. When I make them again, I will add more flour plus some panko or some seasoned bread crumbs. . I would like more crunch. Very tasty.

    Reply
  10. Sarah

    August 31, 2018 at 1:16 pm

    I’m looking forward to trying these! I plan on bringing them to a pot luck this weekend. Is putting them in a crockpot on warm gonna be my best option?

    Reply
    • Lisa

      September 01, 2018 at 8:10 am

      The warm setting should be okay as it's very low temperature.

      Reply
  11. Rachel

    March 11, 2018 at 8:35 pm

    Can these be easily adapted to cook on the grill? With warm weather so close I am hoping to eliminate cooking inside and out at the same time. They look delicious and I can't wait to try them either way!

    Reply
    • Lisa

      March 12, 2018 at 5:41 am

      The grill is pretty much a convection oven so I don't see why not. You'll just need to put them on or in something so they don't fall through.

      Reply
  12. Pat

    February 22, 2018 at 5:57 am

    Best way to reheat leftovers?

    Reply
    • Lisa

      February 22, 2018 at 6:21 am

      Toaster oven, but you can microwave too.

      Reply
  13. Jeannie

    October 19, 2017 at 7:23 pm

    5 stars
    Loved these! I swapped out nutritional yeast for parm and added 1/2 tsp of onion powder. I baked 1 half on a pan without oil. They turned out well. And I baked the the other half on a pan that I'd just used to roast chicken. They also turned out well. Big hit!

    Reply
    • Lisa

      October 19, 2017 at 8:39 pm

      The nutritional yeast is a great dairy-free option!

      Reply
  14. Denise P

    October 12, 2017 at 1:10 pm

    5 stars
    I'm on Whole30, which is dairy free, so I substituted 1/4 cup nutritional yeast and eliminated the Parmesan. These are my new favorite vegetable! Thanks!

    Reply
    • Lisa

      October 12, 2017 at 2:52 pm

      Thanks for the idea! I'm dairy-free now so I will certainly do that next time.

      Reply
    • Erica

      January 02, 2018 at 7:43 pm

      I'm making them tonight with the nutritional yeast in place of the parm. I like parm, but I only buy the fresh shredded/grated, not the canned stuff, and I'm more fond of it on spaghetti sauce. Can't wait to taste!

      Reply
      • Lisa

        January 02, 2018 at 8:32 pm

        Hope that works out. I sometimes just add almond flour in place of Parmesan since I try not to eat too much dairy.

  15. Mindy Parker

    July 31, 2017 at 10:13 pm

    3 stars
    Definitely drizzle with oil. I ended up with a big stuck to the pan mess. Tasted okay but definitely not appealing.

    Reply
    • Lisa

      August 01, 2017 at 5:47 am

      You could try using a non-stick liner next time like a silicone mat or parchment paper.

      Reply
  16. Megan

    May 22, 2017 at 8:32 pm

    Hello! These look fantastic. I cannot wait to make them. How many are in a serving size?

    Reply
    • Lisa

      May 23, 2017 at 5:36 am

      It's about 8-10 green beans per serving.

      Reply
  17. Aimee

    May 09, 2017 at 12:04 pm

    Have you ever used the fresh frozen green beans? If so, do you thaw them out first or leave frozen? Did you adjust the oven temperature and cook time? Thanks in advance!! Hoping to try tonight 🙂

    Reply
    • Lisa

      May 09, 2017 at 1:01 pm

      I'd use them frozen and adjust cooking temp/time. I've never tried it, so it would take some experimenting.

      Reply
    • Malia Short

      June 10, 2017 at 7:25 pm

      Did you end up trying them frozen? I couldn't find fresh so all I have is frozen with the same question. To thaw or no to thaw. Let me know if they worked out. Making tomorrow for family dinner.

      Reply
      • Brenda

        March 15, 2018 at 7:24 pm

        I would thaw them and blot off as much of the liquid as possible. I'm def trying this recipe! I also like them stir fried with bacon bits and onion with sprinkles of Parmesan on top!

  18. Lani

    April 25, 2017 at 11:51 am

    5 stars
    This recipe sounds fantastic. Easy is right up my alley. Thank you for sharing. I need to learn to eat more low carb and more gluten free, eating healthier. I'm not a big cook so this recipe and ones like it are great for me. Thank you again. I don't think you have too many adds either.
    Lani

    Reply
    • Lisa

      April 25, 2017 at 3:50 pm

      Thanks Lani!

      Reply
  19. Debra Ochoa

    April 13, 2017 at 1:33 pm

    I want to make these tonight. Did u use fresh grated parmesan cheese, or the one in the green can?

    Reply
    • Lisa

      April 13, 2017 at 7:26 pm

      The can.

      Reply
  20. michelle

    April 13, 2017 at 5:54 am

    Excited to have found this site. Thank you

    Reply
    • Lisa

      April 13, 2017 at 7:27 pm

      Great to have you here Michelle!

      Reply
  21. Shelby

    March 23, 2017 at 9:39 pm

    These turned out great!! Used some shredded parm along with the grated. I will definitely make them again.

    Reply
    • Lisa

      March 24, 2017 at 8:45 am

      Glad they worked out! 🙂

      Reply
  22. Ashley

    February 18, 2017 at 7:58 pm

    I followed the instructions exactly and had to toss my beans in an egg paste, and they are too ugly to make my kids want to eat them. I guess I should have thought it through, but I have three kids who keep interrupting me and I didn't have time to evaluate. Only after it was over did I scroll down and read the comments where you said you needed to clarify. Please change the instructions!

    Reply
    • Lisa

      February 19, 2017 at 6:44 am

      Thanks for the reminder. I have added clarification to the recipe based on your comment and the other.

      Reply
      • Debra

        April 13, 2017 at 1:40 pm

        Do you use real parmesan or the stuff in the green can?

      • Lisa

        April 13, 2017 at 7:26 pm

        I used the stuff in the can for this one.

  23. Lisa

    January 14, 2017 at 3:51 am

    5 stars
    I made these tonight and they were excellent! The only thing I did differently was add a bit more parm. So excited to try your other recipes now! Thanks so much for sharing this.

    Reply
    • Lisa

      January 14, 2017 at 6:40 am

      You're welcome Lisa. The more cheese the better!

      Reply
  24. Denise

    January 12, 2017 at 11:28 am

    When I enter the recipe into My Fitness Pal they come up with different calorie per serving? Any idea why the discrepancy? Was really looking forward to this recipe, but they have it listed as 365 calories per serving?

    Reply
    • Lisa

      January 12, 2017 at 8:08 pm

      I believe I used Calorie Count to calculate for this recipe. It really depends on the ingredients chosen. Each ingredient can vary depending on brand selected and the accuracy of the data.

      Reply
  25. Kelly

    December 04, 2016 at 7:16 pm

    Do you toss the beans in the egg/oil mixture first and then in the spices, cheese and flour? It's not written that way, but seems like that would make sense??

    Reply
    • Lisa

      December 05, 2016 at 6:48 am

      That is what was done. I guess I need to clarify.

      Reply
  26. Carol

    October 10, 2016 at 10:59 am

    I'm on atkins so I think ill melt butter and roll in parm. Sound delish.

    Reply
    • Lisa

      October 10, 2016 at 11:36 am

      That does sound delicious!

      Reply
    • Nanabella

      October 20, 2016 at 1:49 pm

      You could also try crushed pork rinds...?

      Reply
  27. Anthony Bridewell

    September 09, 2016 at 5:14 pm

    Love to try new recipes. Found your site. Every few seconds I had to deal with a pop-up. No way! Won't be back.

    Reply
    • Lisa

      September 10, 2016 at 10:37 am

      Sorry about the ads. I will be reducing them when traffic is better.

      Reply
      • Jes

        September 29, 2016 at 4:21 pm

        Ads are hecka tacky!

      • Lisa

        September 29, 2016 at 7:20 pm

        It's on the list to tone down, but needed right now to fix some of the blog issues.

      • Jessica

        January 19, 2017 at 6:27 pm

        Ads aren't tacky, they are a perfectly reasonable way to support an amazing food blog as needed. Yours is one of my favorites and I use and enjoy your recipes all the time! Keep being awesome and thanks for sharing that awesomeness with all of us.

      • Lisa

        January 20, 2017 at 6:25 am

        Thanks so much for understanding Jessica! 🙂

  28. Danielle

    July 11, 2016 at 1:49 pm

    Do you have to use almond flour or can you skip it?

    Reply
    • Lisa

      July 12, 2016 at 5:43 am

      You could add more cheese in place of the almond flour.

      Reply
  29. Estelle

    February 15, 2016 at 9:08 am

    I am startiing the banting diet and looking for resepies

    Reply
  30. Joe

    September 28, 2015 at 6:17 pm

    The green beans were wonderful. Thank you and I am looking forward to more of your recipes

    Reply
    • Lisa

      September 29, 2015 at 5:50 am

      You're very welcome Joe. Thanks so much for stopping by and giving some feedback on the recipe!

      Reply
  31. KimH

    May 19, 2015 at 7:33 pm

    These sound really good.. Im definitely going to try them.. I bet I'll love the parm on them.. usually I dont care for things that are made with parm as a crust.. but I love green beans with parm. Yum! Thanks!

    Reply
    • Lisa

      May 20, 2015 at 4:28 am

      Hope you enjoy them as much as I do!

      Reply
4.42 from 17 votes (10 ratings without comment)

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