Baked Green Bean Fries are a healthy version of the restaurant appetizer! Crispy, crunchy, and baked to golden perfection, these are the perfect alternative to traditional French fries
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I talked many times here about my love of green beans, and how it was my favorite vegetable growing up. I eat it regularly as a side dish, especially Green Bean Mushroom Saute. My new favorite holiday side is Skillet Green Bean Casserole. And when I need a healthy kick I go straight to my Roasted Mushroom and Green Bean Farro Salad.
Louie’s Bar and Grill is one of my go-to restaurants here in town. They have great food, good service, and I almost always run into someone I know. Fried green beans are one of my favorite appetizers at Louie’s. They’re delicious, but deep fried. I’ve wanted to try them at home for the longest time, but I kept putting it off. So, in the spirit of the new year, I decided to try a healthier version with Baked Green Bean Fries.
These Baked Green Bean Fries might just be better than deep-fried! Panko bread crumbs create a wonderful crunch, and they’re lighter and crispier than breading.
INGREDIENTS FOR BAKED GREEN BEAN FRIES
- Fresh green beans, ends trimmed
- Panko Bread Crumbs
- Egg, for egg wash
- All-Purpose Flour, for dredging
- Fresh grated Parmesan or Parmigiano-Reggiano cheese
- Seasoning: sea salt, fresh-cracked black pepper, onion powder, garlic powder, cayenne pepper, paprika
BAKED GREEN BEAN FRIES IN A FEW EASY STEPS
- Use fresh green beans! Most grocery stores sell green beans in bulk, and that’s what I buy. Yes, you could buy the pre-trimmed, pre-bagged beans. But you pay a premium for that.
- Don’t skimp on seasoning! Cayenne pepper adds a kick of heat, so you can adjust for your tastes. If you don’t like heat, then omit it
- Dredge the beans in flour, then in the egg wash, and finally in the Panko mixture. I use tongs for the flour and egg dredging…but I get my hands “dirty” in the Panko. You need to use your hands to lightly press the Panko onto the beans so they stick. You’ll still probably lose a little Panko, but that’s okay.
- Lightly spray a foil-lined baking sheet. I use Avocado Oil Spray, but your favorite spray will do. Place beans on the baking sheet, with a little space between each bean. Spray again lightly
- Bake for 12-15 minutes, until golden
ABOUT THE CHEESE
About a month ago I participated in a Skype cooking class with a private chef through The Chef and The Dish. I already knew that fresh Parmesan is heads above the cheese in the jar. During the class, we learned about Parmigiano Reggiano, and why it is top quality. I always have it on hand now and discuss it more in my post for Poached Pears with Parmigiano Reggiano and Ricotta. You can find Parmigiano Reggiano at your better grocery stores, as well as Italian/Mediterranean markets.
I use Parmigiano Reggiano for Baked Green Bean Fries. If I didn’t have that, I would use fresh-grated Parmesan. The key is to fresh grate the cheese. That way you know it’s coming from the chunk, you know it’s the real deal, and it tastes so much better.
Normally I add cheese into the Panko mixture, but I completely forgot when I took pictures for the post! Not to worry, I sprinkled fresh cheese at the end, and it adds a wonderful punch of flavor.
SERVING BAKED GREEN BEAN FRIES
I’ve done Baked Green Bean Fries as a snack, a side dish, and an appetizer. The servings really depends on how much you eat! When I made these for blog pictures, I did 1/2lb of beans and ate them all myself…in one sitting. But that was also my lunch.
Baked Green Bean Fries are scorching hot when they come out of the oven. I have no self-control, so when it’s just me I dig in right away. But when I’m serving to guests, I’ll let them rest for a few minutes. Baked Green Bean Fries are delicious on their own, but why do that when you can serve them with Coconut Milk Ranch Dressing or Chuy’s Creamy Jalapeno Dip.
SHOP THIS RECIPE
- 1 lb fresh green beans, washed and ends trimmed
- 2 cups Panko bread crumbs
- 2 teaspoons fresh-cracked black pepper
- 2 teaspoons sea salt
- 2 teaspoons onion powder
- 2 teaspoons garlic powder
- 2 teaspoons paprika
- 1 teaspoon cayenne pepper (more or less, to taste)
- 1/4 cup fresh-grated Parmigiano Reggiano or Parmesan cheese
- 1 cup all-purpose flour
- 2 large eggs, beaten
- 1/4 cup water
Preheat oven to 425 degrees. Line a baking sheet with aluminum foil, and spray lightly with cooking spray or Avocado OIl spray.
Set up a breading station using 3 containers. In one container, add flour. In another container, add eggs and water, and whisk to combine
In a third container, add Panko, salt, pepper, onion powder, garlic powder, paprika, cayenne, and 2 Tablespoons cheese. Mix together well
Working in batches, dredge green beans in flour, and shake off excess. Add to egg wash, and coat fully. Add to Panko mixture. Toss to coat, and use hands to gently press Panko to ensure it adheres to beans. Transfer beans to baking sheet, leaving a little space between the beans. Spray again lightly with cooking spray or Avocado OIl spray
Bake beans for 12-15 minutes, until golden. Remove from oven, sprinkle with remaining cheese
Serve with Coconut Milk Ranch Dressing or Chuy's Creamy Jalapeno Dip
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