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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)
Recipe Variations
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.
Other Recipes to Try
Need a few other low carb side recipes? I’ve listed some of my favorites below:
- Hamburger Green Bean Stir-Fry
- Gluten Free Green Bean Casserole
- Roasted Jicama with Green Beans
- Instant Pot Green Beans
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.
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Fried Green Beans in Oven or Air Fryer
Recipe Video (Click on Image to Play)
Ingredients
- 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
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
Low Carb Sweeteners | Keto Sweetener Conversion Chart
Nutrition
Additional Info
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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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Sonya Floyd
I just made these using asparagus instead and it was delicious. I followed instructions exactly
Melissa B
Thanks for the idea!!!! I will try it with both 🙂
Sheri
I made these two weeks ago and really liked them! We are making them again tonight!
Janet Lee Hill
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.
Brandy
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.
Lisa MarcAurele
I don’t see why not.
Katherine
Would these work in a fry daddy?
Lisa MarcAurele
They work in an air fryer, but may not work in a fry daddy since they are supposed to be baked.
Barbara Butler
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.
Sarah
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?
Lisa
The warm setting should be okay as it’s very low temperature.
Rachel
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!
Lisa
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.
Pat
Best way to reheat leftovers?
Lisa
Toaster oven, but you can microwave too.
Jeannie
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!
Lisa
The nutritional yeast is a great dairy-free option!
Denise P
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!
Lisa
Thanks for the idea! I’m dairy-free now so I will certainly do that next time.
Erica
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!
Lisa
Hope that works out. I sometimes just add almond flour in place of Parmesan since I try not to eat too much dairy.
Mindy Parker
Definitely drizzle with oil. I ended up with a big stuck to the pan mess. Tasted okay but definitely not appealing.
Lisa
You could try using a non-stick liner next time like a silicone mat or parchment paper.
Megan
Hello! These look fantastic. I cannot wait to make them. How many are in a serving size?
Lisa
It’s about 8-10 green beans per serving.
Aimee
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 🙂
Lisa
I’d use them frozen and adjust cooking temp/time. I’ve never tried it, so it would take some experimenting.
Malia Short
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.
Brenda
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!
Lani
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
Lisa
Thanks Lani!
Debra Ochoa
I want to make these tonight. Did u use fresh grated parmesan cheese, or the one in the green can?
Lisa
The can.
michelle
Excited to have found this site. Thank you
Lisa
Great to have you here Michelle!
Shelby
These turned out great!! Used some shredded parm along with the grated. I will definitely make them again.
Lisa
Glad they worked out! 🙂
Ashley
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!
Lisa
Thanks for the reminder. I have added clarification to the recipe based on your comment and the other.
Debra
Do you use real parmesan or the stuff in the green can?
Lisa
I used the stuff in the can for this one.
Lisa
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.
Lisa
You’re welcome Lisa. The more cheese the better!
Denise
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?
Lisa
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.
Kelly
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??
Lisa
That is what was done. I guess I need to clarify.
Carol
I’m on atkins so I think ill melt butter and roll in parm. Sound delish.
Lisa
That does sound delicious!
Nanabella
You could also try crushed pork rinds…?
Anthony Bridewell
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.
Lisa
Sorry about the ads. I will be reducing them when traffic is better.
Jes
Ads are hecka tacky!
Lisa
It’s on the list to tone down, but needed right now to fix some of the blog issues.
Jessica
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
Thanks so much for understanding Jessica! 🙂
Danielle
Do you have to use almond flour or can you skip it?
Lisa
You could add more cheese in place of the almond flour.
Estelle
I am startiing the banting diet and looking for resepies
Joe
The green beans were wonderful. Thank you and I am looking forward to more of your recipes
Lisa
You’re very welcome Joe. Thanks so much for stopping by and giving some feedback on the recipe!
KimH
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!
Lisa
Hope you enjoy them as much as I do!