Crispy keto green bean fries from the air fryer are a perfect side dish, party snack or appetizer. Coated in almond flour and parmesan cheese they are also gluten-free and low carb.
If you have an air fryer you may be having the same love affair with it that I am and trying many air fryer recipes. Not only it is a healthy alternative to deep frying, it's quick, easy to clean and a perfect way to cook without turning on the oven on a hot day.
If you don't want a crispy coating, these green bean fries can be cooked in the air fryer with a seasoned oil instead.
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WHAT ARE THE CARBS IN GREEN BEANS?
Green beans are a great low carb vegetable and have just 3g net carbohydrates per 100g serving. As well as being low in carbs and calories, green beans are high in vitamin K, vitamin C and potassium.
INGREDIENTS
For the crispy coating we have used a mixture of almond flour and Parmesan cheese. The seasonings can be changed to your own taste.
For the almond flour, use a fine ground flour rather than almond meal.
HOW TO MAKE AIR FRYER GREEN BEANS
Get all the ingredients together and set up your dipping station. One shallow bowl for the beaten egg and a zip lock bag for the coating.
Dip the green beans in the beaten egg
Place the beans in a bag with the dry ingredients.
Place the beans in the air fryer
Crispy green beans served with your favorite dipping sauce.
VARIATIONS
Other low carb coatings for these crispy green bean fries are crushed pork rinds, oat fiber or lupin flour. Coconut flour can be a bit too dry to make a crispy coating.
Season the coating with spices for a hotter flavor. You could add chili and cumin or use a taco or Fajita spice mix. We have also made these by adding ranch dressing mixture to the coating which was very tasty.
FREQUENTLY ASKED QUESTIONS
If you don't have an air fryer these green bean fries can be made in the oven. Place them on a parchment paper lined baking sheet and bake for 20 minutes at 200C/400F degrees.
This recipe works best with fresh green beans. Canned or frozen will not give a crispy result.
Yes, as you could pre-heat a oven before baking, an air fryer should be pre-heated for 5 minutes as per the manufacturers directions.
Ideally these are best served fresh, but leftovers can be stored in the refrigerator in an airtight container. Reheat them in the air fryer for a couple of minutes.
WHAT DIPPING SAUCES GO WITH GREEN BEAN FRIES?
These green bean fries are tasty by themselves but great served with a dip for a snack. A few suggestions are:
MORE LOW CARB FRIES TO MAKE
This recipe was originally published in August 2011. The content and photographs have been updated and the recipe has been revised to include air frying.
Air Fryer Green Bean Fries
Ingredients
- 9 oz green beans trimmed
- 1 large egg beaten
- ½ cup almond flour
- ½ cup parmesan cheese finely grated
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoon oregano
- ¼ teaspoon salt
- ¼ teaspoon black pepper
Instructions
- Pre-heat the air fryer as per the manufacturers directions.
- Place the beaten egg in a shallow bowl.
- Add the green beans to the beaten egg and coat them all.
- Add all the dry ingredients in a zip lock bag. Add the green beans and shake to ensure even coverage.
- Place the green beans in the air fryer basket in a single layer, give them a light spray with a cooking spray and cook for 8-10 minutes at 190C/390F degrees.
- Give them a shake half way through cooking to ensure even crispiness.
- Serve with a dip.
Notes
Nutrition
The information shown is an estimate provided by an online nutrition calculator.
alicehartley
Ah!! The parchment paper rears it head! What an innovation to the home chef!