Crispy Green Bean Fries [Baked + Air Fryer]
User Reviews
5
Crispy Green Bean Fries [Baked + Air Fryer]
Description
To make these Crispy Green Bean Fries, fresh green beans are trimmed and tossed evenly with flax meal, salt, black pepper, and avocado or a similar high-heat oil to ensure crispness and a slight nutty flavor. They can be baked spread out on a baking sheet in a 425°F oven for 10 to 15 minutes until browned and crispy, turning the beans into a snackable form.
The recipe also includes instructions for air frying the coated green beans at 370°F for 7 to 9 minutes, shaking the basket halfway through for even cooking. The use of flax meal provides a unique coating that crisps in high heat, enhancing the texture without heavy breading.
This dish works well as a healthier alternative to traditional fries, emphasizing crispy edges and tender bean interiors. Proper trimming to remove tough strings contributes to eating comfort, and avoiding overcrowding in the oven or air fryer basket helps the fries crisp properly.
Cooking times may vary depending on bean size, batch quantity, and personal preference for doneness. Choosing fresh, string-free beans and ensuring even coating yields the best results.
Ingredients
- 1 pound green beans ends snipped, fresh
- 3 Tablespoons flax meal
- 1 teaspoon salt
- ½ teaspoon ground black pepper
- 1 teaspoon avocado oil or other high heat oil
Instructions
- Preheat the oven to 425 degrees F.
- Toss green beans with all ingredients in a medium bowl until coated well.
- Spread into an even layer on a baking sheet, and bake for 10 to 15 minutes until golden brown and crispy.
Air Fryer Green Bean Fries
- Prepare the beans as written above, then spread the green beans in the air fryer basket in a single layer (spray the basket with cooking oil first).
- Air fry at 370F/180C for 7-9 minutes, shaking the basket halfway.
Notes
- Remove any fibrous strings from green beans before cooking to improve texture.
- Avoid overcrowding the baking sheet or air fryer basket to ensure even crisping.
- Cooking times may vary by bean thickness and batch size; check for desired crispness.
- Pre-trimmed green beans can save preparation time.
Nutrition Information
Show DetailsNutrition Facts
Serving: 2servings
Amount Per Serving
Calories 145 kcal
% Daily Value*
| Calories | 145kcal | 7% |
| Carbohydrates | 19g | 6% |
| Protein | 6g | 12% |
| Fat | 7g | 11% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 2g | 10% |
| Trans Fat | 1g | 50% |
| Sodium | 1180mg | 49% |
| Potassium | 571mg | 12% |
| Fiber | 9g | 36% |
| Sugar | 8g | 16% |
| Vitamin A | 1568IU | 31% |
| Vitamin C | 28mg | 31% |
| Calcium | 114mg | 11% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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