Enjoy these tasty low carb gluten free oven fried green beans alone or paired with your favorite grilled meat. Baked with Parmesan cheese and almond flour.
I have been wanting 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 two year old 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.
Last year, we planted a couple green bean plants in the garden and it was nice to cook them up right after picking. I’d like to grow more green beans in the garden this summer since we love them so much.
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 in the same bowl and tossed to coat.
How to make green bean fries
To start things out, I combine an egg with olive oil in a small bowl and set this aside. (photos 1-3) This mixture is what I use to dip the green bean in to get the “breading” to stick.
Then, I combine almond flour, parmesan cheese (use nutritional yeast or non-dairy cheese for dairy free), salt, garlic powder, and paprika. (photo 6) This mixture forms the coating. (photo 7)
Finally, I dip each green bean in the egg mixture (photo 8) then coat with the almond flour mix (photo 9). Each coated green bean is then placed on a foil lined baking pan. (photo 10)
The recipes for fried green beans that I found used a mix of Parmesan cheese and spices. But I decided to throw some almond flour into the mix.
Although I thought these green beans were pretty tasty, I may try to change up the coating mix next time with different spices and or cheese. You really can’t go wrong with cooking up green beans, unless you happen to totally overcook them.
I picked up a pound of green beans at our local ALDI. They didn’t look like the freshest batch, but they hadn’t completely spoiled.
I think they may have just been around for a while since picked and possibly handled a bit rough. Not a big deal to me. I was coating them anyway. However, I grabbed some fresher green beans to make the fries in these photos.
You don’t have to line the pans with foil, but I like that it makes cleanup easier. You could probably skip drizzling the pans with oil if you want. However, I like to take in as much fat as I can because fat intake is really important when you live a low carb lifestyle.
Thoughts on the recipe
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.
My daughter didn’t seem to like the added coating on the green beans. I think she is just used to eating the vegetable plain so it was the different texture that threw her off. That’s okay because I really liked them and was able to eat the rest of them over the next few days.
Low Carb Gluten Free Oven Fried Green Beans Fries Recipe
Enjoy these delicious coated oven baked green bean fries! And let us know what you think in the comments.
Oven Fried Green Beans
- 1 pound fresh green beans
- 1 egg
- 2 tablespoons olive oil plus 1 tablespoon for drizzling pan
- 1/4 cup almond flour
- 1/4 cup parmesan cheese
- 1 teaspoon sea salt or kosher salt
- 1 teaspoon garlic powder
- 1/2 teaspoon paprika
- dash pepper
- 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.
- Values Array ( [carbohydrates] => 300 [protein] => 50 [fat] => 65 [saturated_fat] => 20 [cholesterol] => 300 [sodium] => 2400 [potassium] => 3500 [fiber] => 25 )
- Carbs: 300
- Fiber: 25
- Protein: 50
- Net Carbs: 275
- Macro: 1560
- % Carbs: 71%
- % Protein: 13%
- % Fat: 38%
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.