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.
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
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
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Preheat oven to 425°F. Line two baking pans (about 15.5x10.5-inches each) with aluminum foil and drizzle with olive oil.
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Wash and trim green beans
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Beat together egg and olive oil in large bowl. Coat green beans in mixture.
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Mix remaining ingredients in separate bowl.Toss beans in dry mix to coat well.
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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.
Recipe Notes
Makes 6 servings
Nutrition per serving: 4.6g net carbs
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Barbara Butler says
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 says
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 says
The warm setting should be okay as it’s very low temperature.
Rachel says
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 says
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 says
Best way to reheat leftovers?
Lisa says
Toaster oven, but you can microwave too.
Jeannie says
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 says
The nutritional yeast is a great dairy-free option!
Denise P says
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 says
Thanks for the idea! I’m dairy-free now so I will certainly do that next time.
Erica says
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 says
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 says
Definitely drizzle with oil. I ended up with a big stuck to the pan mess. Tasted okay but definitely not appealing.
Lisa says
You could try using a non-stick liner next time like a silicone mat or parchment paper.
Megan says
Hello! These look fantastic. I cannot wait to make them. How many are in a serving size?
Lisa says
It’s about 8-10 green beans per serving.
Aimee says
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 says
I’d use them frozen and adjust cooking temp/time. I’ve never tried it, so it would take some experimenting.
Malia Short says
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 says
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 says
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 says
Thanks Lani!
Debra Ochoa says
I want to make these tonight. Did u use fresh grated parmesan cheese, or the one in the green can?
Lisa says
The can.
michelle says
Excited to have found this site. Thank you
Lisa says
Great to have you here Michelle!
Shelby says
These turned out great!! Used some shredded parm along with the grated. I will definitely make them again.
Lisa says
Glad they worked out! 🙂
Ashley says
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 says
Thanks for the reminder. I have added clarification to the recipe based on your comment and the other.
Debra says
Do you use real parmesan or the stuff in the green can?
Lisa says
I used the stuff in the can for this one.
Lisa says
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 says
You’re welcome Lisa. The more cheese the better!
Denise says
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 says
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 says
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 says
That is what was done. I guess I need to clarify.
Carol says
I’m on atkins so I think ill melt butter and roll in parm. Sound delish.
Lisa says
That does sound delicious!
Nanabella says
You could also try crushed pork rinds…😃
Anthony Bridewell says
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 says
Sorry about the ads. I will be reducing them when traffic is better.
Jes says
Ads are hecka tacky!
Lisa says
It’s on the list to tone down, but needed right now to fix some of the blog issues.
Jessica says
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 says
Thanks so much for understanding Jessica! 🙂
Danielle says
Do you have to use almond flour or can you skip it?
Lisa says
You could add more cheese in place of the almond flour.
Estelle says
I am startiing the banting diet and looking for resepies
Joe says
The green beans were wonderful. Thank you and I am looking forward to more of your recipes
Lisa says
You’re very welcome Joe. Thanks so much for stopping by and giving some feedback on the recipe!
KimH says
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 says
Hope you enjoy them as much as I do!