Okra Fries

Jump to Recipe

My delicious Okra Fries are a great way to add veggies to your diet as a snack, appetizer, or side dish. It is also a great way to get picky eaters to try something new!

Okra Fries

It seems like recently I’ve challenged myself with how many different ways I can prepare okra! I have just been enjoying taking this wonderful veggie and making it in every way possible, and these Okra Fries are no exception. Other delicious roasted vegetable recipes you should try are Roasted Brussels Sprouts, Roasted Edamame, and Roasted Turnips with Garlic.

Okra fries on a green and brown plate

Here in the South, the fried okra recipe is very popular. Okra fries done in the oven is healthier than fried okra, so I’m excited to prepare it this way because I get the same results without all the unwanted fried okra calories. After all, I do love okra whatever way it is prepared, my waistline just doesn’t love all the extra calories!

Okra in a white bowl for making okra fries

Okra Fries

These are such a perfect and versatile snack, appetizer, and/or side dish. Not only are they delicious, this baked okra recipe only contains 270 calories in total. However, it is stuffed full of so many nutrients. 

One pound of okra has 38% of your daily recommended potassium, 15 grams of fiber, and 9 grams of protein. It also has various other vitamins and minerals, for example, vitamin A and C, magnesium, calcium, and iron.

If you’d like to read more about this important food, check out my article All About Okra.

Okra fries seasoned on baking tray

Baked Okra Ingredients

How to Bake Okra?

  1. Preheat oven to 400℉. Line a baking sheet with parchment paper, lightly cover with oil spray and set aside.
  2. Wash okra, and dry with a paper towel. 
  3. Cut the top off of each okra, cut into half lengthwise, and place in a large bowl. 
  4. Toss okra with oil, chicken-style seasoning, and salt. 
  5. Spread seasoned okra on the baking sheet in a single layer
  6. Roast in the preheated oven for about 30 minutes, and turn halfway through. Serve immediately

baked okra fries on baking tray

Chef’s Tips

  1. Oven-fried okra is less slimy than stewed okra, especially great for those who want to enjoy the benefits of okra without the slime. 
  2. Roasted okra is a popular Indian street food called Kurkuri Bindi, where okra is coated in spices and deep-fried. This version is a healthier version since it is baked. 
  3. Okra will shrink when roasted, so you might want to double the recipe.
  4. Serve immediately, because the okra will lose its crisp texture as it cools.

Can Okra Be Frozen?

Yes, you can use frozen okra but you will need to roast for longer until the okra is crisp.

Other Okra Recipes To Prepare

  1. Vegan Jamaican Saltfish And Okra
  2. Okra Curry Recipe
  3. Butter Bean Pumpkin Okra Stew
  4. Vegan Stewed Okras And Tomatoes

Okra fries on a blue place on a grey background

If you enjoyed this post and would love to see more, join me on Youtube,  InstagramFacebook & Twitter!

Get discounted copies of my cookbook here.

Also please leave a star rating ;-)

Need some encouragement on your Healthier Steps journey?

Join our Facebook groups, sharing lots of delicious vegan and gluten-free recipes, health tips, etc., from our members. Please join us and invite your friends to Gluten-Free and Vegan For Beginners and Vegan Recipes With Love.

 

Categories

Nutrition

(Per serving)
  • Energy: 68 kcal / 284 kJ
  • Fat: 4 g
  • Protein: 2 g
  • Carbs: 8 g

Cooking Time

  • Preparation: 10 min
  • Cooking: 30 min
  • Ready in: 40 min
For: 4 servings

Ingredients

Instructions

  1. Preheat oven to 400℉. Line a baking sheet with parchment paper, lightly cover with oil spray, and set aside.
  2. Wash okra, and dry with a paper towel.
  3. Cut the top off of each okra, cut into half lengthwise, and place in a large bowl.
  4. Toss okra with oil, chicken-style seasoning, and salt.
  5. Spread seasoned okra on the baking sheet in a single layer.
  6. Roast in the preheated oven for about 30 minutes, and turn halfway through. Serve immediately.
Recipe author's Gravatar image

Dev Marie

Hi there, I’m Dev, a Jersey girl now residing in Florida, and a first generation Jamaican immigrant. As a passionate foodie adventurist, I love to create comfort dishes using exotic ingredients from all over the world.

Please Leave a Comment and a Rating

Rate this recipe