Baked Green Bean Fries

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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 fries

This post and recipe card updated February 2, 2020

I talked many times 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.

One of my favorite restaurant appetizers is fried green beans. I’ve wanted to try to make them at home for the longest time, but I kept putting it off because they’re deep-fried. So I created a healthier version with Baked Green Bean Fries.

WHY THIS RECIPE WORKS

• They’re easy to make and ready in about 20 minutes
• You get the great crunch and beautiful color from the Panko bread crumbs
• This is a great way to get your kids to love vegetables

These Baked Green Bean Fries might just be better than deep-fried! I can seriously eat an entire batch myself, and I don’t even feel guilty about it.

INGREDIENT TIPS FOR BAKED GREEN BEAN FRIES

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 the seasoning. Beans and Panko on their own are pretty bland, and the seasoning mix adds a huge punch of flavor. Cayenne pepper adds a lot of heat, so you can easily scale back for a milder bite.

ABOUT THE CHEESE

Baked Green Bean Fries only have a few ingredients, so you want quality every step of the way. So don’t use pre-shredded cheese or the stuff in the can. Use fresh-grated cheese, and my go-to is Parmigiano Reggiano.

Yes, Parmigiano Reggiano is expensive. Why? Because it is only made in one of a few select regions in Italy and takes up to 3 years to be ready to eat.

How do you know you’re getting the real thing? Make sure you see the rind, which has the Parmigiano Reggiano stencil. Store-packaged Parmigiano Reggiano will also have a seal on the packaging that indicates it is authentic.

Parmesan cheese is very similar, except it’s made outside of Italy. So it won’t have the rind, but it’s a good substitute. Other options are Pecorino or Reggianito.

STEP BY STEP INSTRUCTIONS

Line a baking sheet with aluminum foil, and spray lightly with cooking spray.

Trim the ends off the green beans, and wash and drain them.

Set up a breading station. Flour in one container, egg wash in the second container, and seasonings in the 3rd container

Working in batches, dredge the green beans in flour, then the egg wash, and then the Panko mixture.

I use containers with sealable lids. So once I add the beans into each container, I seal and shake them to make for easier coating. You may need to still use your hands to press the Panko mixture onto the green beans.

Transfer the beans to the baking sheet, leaving a little space between the beans. Spray the beans lightly with cooking spray.

Bake the beans for 12-15 minutes, until golden brown. Remove from the oven, and sprinkle with remaining cheese.

SERVING BAKED GREEN BEAN FRIES

I’ve done Baked Green Bean Fries as a snack, a side dish, and an appetizer. The servings really depend on how much you eat!

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.

FREQUENTLY ASKED QUESTIONS

Don’t I need to blanch the beans first? Not at all. When you bake the beans they cook perfectly through.

Can I use frozen beans? I have not tried them with frozen beans. But if you do, make sure to thaw them fully and let them dry before breading, to eliminate as much water as possible.

How about leftovers? I am not a fan of these leftovers, because the breading won’t crisp back up and the beans will get too soft.

MORE DELICIOUS APPETIZERS

• Crispy Baked Egg Rolls
• Pigs in an Everything Blanket
• Easy Pan-Fried Mushrooms
• Marinated Steak Vegetable Roll-Ups
• Baked Tortilla Chips

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Baked Green Bean Fries

Yield: 1 lb beans

Prep Time: 5 minutes

Cook Time: 15 minutes

Total Time: 20 minutes

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 fries

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Ingredients

• 1 lb fresh green beans, washed and ends trimmed
• 1 1/2 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
• 2 Tablespoons water

Instructions

1. Preheat oven to 425 degrees. Line a baking sheet with aluminum foil, and spray lightly with cooking spray. 
2. Set up a breading station using 3 containers. In one container, add flour. In another container, add eggs and water, and whisk to combine
3. In a third container, add Panko, salt, pepper, onion powder, garlic powder, paprika, cayenne, and 2 Tablespoons cheese. Mix together well
4. Working in batches, dredge green beans in flour, and shake off excess. Add to the egg wash, and coat fully. Add to Panko mixture, and toss to coat.
5. I use containers with sealable lids. So once I add the beans into each container, I seal and shake them to make for easier coating. You may need to still use your hands to press the Panko mixture onto the green beans.
6. Transfer the beans to the baking sheet, leaving a little space between the beans. Spray again lightly with cooking spray
7. Bake the beans for 12-15 minutes, until golden. Remove from the oven, and sprinkle with remaining cheese
8. Serve immediately with Coconut Milk Ranch Dressing or Chuy's Creamy Jalapeno Dip

Notes

Use fresh green beans! Yes, you could buy the pre-trimmed, pre-bagged beans, but you pay a premium for that.

Don’t skimp on the seasoning. Cayenne pepper adds a serious kick, so you can adjust it to your taste.

FREQUENTLY ASKED QUESTIONS

How do you know you're buying authentic Parmigiano Reggiano? Make sure you see the rind, which has the Parmigiano Reggiano stencil. Store-packaged Parmigiano Reggiano will also have a seal on the packaging that indicates it is authentic.

Don’t I need to blanch the beans first? Not at all. When you bake the beans they cook perfectly through.

Can I use frozen beans? I have not tried them with frozen beans. But if you do, make sure to thaw them fully and let them dry before breading, to eliminate as much water as possible.

How about leftovers? I am not a fan of these leftovers, because the breading won’t crisp back up and the beans will get too soft.

Nutrition Information:

Yield: 8 Serving Size: 1/8 lb
Amount Per Serving: Calories: 196Total Fat: 4gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 2gCholesterol: 50mgSodium: 768mgCarbohydrates: 33gFiber: 3gSugar: 3gProtein: 8g

Nutrient values are estimates only. Variations may occur due to product availability and food preparation. Nutrition may vary based on methods of preparation, origin and freshness of ingredients, etc