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    Home / Recipes / Keto Sides

    Crispy Gluten-Free Green Bean Fries

    By Lisa MarcAurele · Jun 30, 2020 · 67 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 mins
    Cook Time:25 mins
    Total Time:35 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

      « Previous 1 2
    1. 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
    2. 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
    3. 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
    4. 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
    5. 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
    6. 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
    7. 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
    8. 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
    9. 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
    10. 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
    « Previous 1 2

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