Low-Carb Green Bean Fries (Oven + Air Fryer)

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When you’re craving a crunchy, salty snack, these air fryer green bean fries are a great option.

>> Looking for more low-carb snacks? Take a look at these 30 great low carb snack options.

Green Bean Fries with Dipping Sauce
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When you’re on a low-carb diet, the breading that goes on regular green bean fries is out — too much flour! So we substitute with almond flour to make this version low carb.

The breading isn’t quite as coating or crispy as you’d expect from flour and panko, but it’s a good substitution.

We’ve given two different cooking methods for those fries below – in the oven and in the air fryer.

Green Bean Fries with Dipping Sauce

The Air Fryer is the perfect kitchen appliance to help you make low-fat snacks like these green bean fries, because it’s quick and efficient. You don’t have to turn on the oven at all to make these fries. Just bread them with a low-carb mix and pop them in to crisp.

Here’s our recipe for low-carb ranch dressing that you can make at home.

Ingredients in Low-Carb Green Beans

You’ll need the following ingredients for this recipe:

  • Green beans – you could also use zucchini or asparagus
  • 1 egg
  • Low-carb ranch dressing
  • Almond flour
  • Parmesan cheese – it needs to be finely shredded, so it’s best to buy a block and shred it with a micro-planer, if you can’t find finely shredded.
  • Garlic salt – you could use regular salt instead
  • Onion powder
  • Ground black pepper

How to Make Air Fryer Green Bean Fries

Oven Instructions

Start by preheating the oven to 400 °F (200 °C). Line a baking sheet with parchment paper. You can also use a silicon liner, if you prefer. I don’t like to use tin foil, because the fries can stick to it too easily, and that can make the breading come off.

Make a breading station. In a shallow bowl, combine the egg and the ranch dressing. Mix it up until it’s smooth.

Egg Wash and Breading

I like to use a ziplock bag for the breading. This is really the easiest way to make sure that they get completely coated without having a ton of almond flour stick to your hands, but you can use a plate if you wish.

Combine the almond flour, Parmesan cheese, garlic salt, onion powder, and pepper in the bag and mix it all up. You can add additional seasonings to the mix, if you want. I sometimes add Ranch powdered seasoning, oregano, or seasoning salt, for more flavor.

Green Beans in Breading

Roll the green beans in the egg mixture, then toss them in the almond flour mixture. Shake off the excess between each step. You don’t want them to get caked in the breading.

Raw Breaded Green Bean Fries

Place the green beans, spaced apart, on the baking sheet. Spray the beans lightly with cooking spray. Then bake for 10-12 minutes. You can turn them over halfway through cooking to get a more even crunch. However, you want to be very careful when flipping them, so the breading doesn’t fall off.

Air Fryer Instructions

To cook these in the air fryer, you just need to preheat to 390 degrees. Spray the basket so they don’t stick. Then add the green beans to the tray in a line. If you need to make a second row, place them crossways across the first row.

They need to cook for about 6-8 minutes. Halfway through, you can pull the basket out and carefully flip the beans over. I like to spray them again at this point, so the other side gets as crispy as the first.

Green Bean Fries with Dipping Sauce

Additional Tips

  • There are 8 net grams of carbs in one serving, with a pound of green beans making 4 servings. It’s actually more like 6 servings, but it all depends on how many you want to eat.
  • You can use coconut flour instead of almond flour, but the breading is thicker and not as good. I don’t recommend it.
  • Don’t skip the step of spraying the beans with the oil. They need some oil to become crispy and the almond flour will not get particularly golden or crispy without it.
  • Serve them right away as they will continue to steam as they sit and will lose their crispness.

Dipping Sauces

What’s a great fry without some dipping sauce? Here are some low carb sauce options.

Frequently Asked Questions

Should I pre-heat my air fryer?

In most cases it is a good idea to take a few minutes to pre-heat your air fryer. Think of it as a mini oven, you want it to be the proper temperature before you start cooking. Check your recipe for recommendations.

Can I make these ahead of time?

We don’t recommend making them ahead of time. To enjoy the crunchy texture they should be eaten as soon as they are done.

Can I use canned green beans in this recipe?

No, we recommend only using fresh green beans for this recipe. Canned green beans are too soft.

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Green Bean Fries with Dipping Sauce

Low-Carb Green Bean Fries

With a low-carb breading, these Green Bean Fries make a great low-carb crispy snack.
5 from 10 votes
Print Rate
Course: Appetizer
Cuisine: American
Keyword: Almond Flour, Green Beans
Prep Time: 10 mins
Cook Time: 10 mins
Total Time: 20 mins
Servings: 4 servings
Calories: 213kcal
Author: Laura

Ingredients

  • 1 pound green beans ends trimmed
  • 1 egg
  • 1 tbsp low-carb ranch dressing
  • 3/4 cup almond flour
  • 1/4 cup parmesan cheese finely shredded
  • 1/2 tsp garlic salt
  • 1/4 tsp onion powder
  • 1/4 tsp ground black pepper

Instructions

Oven Instructions

  • Preheat oven to 400 °F (200 °C). Line a baking sheet with parchment paper.
  • In a shallow bowl, combine the egg and ranch dressing. Stir to combined.
  • In a ziplock bag, combine almond flour, Paremsan, garlic salt, onion powder, and pepper. Mix well.
  • Roll the green beans in the egg mixture, then toss them in the almond flour mixture. Shake off excess.
  • Place the green beans, spaced apart, on the baking sheet. Spray the beans lightly with cooking spray.
  • Bake 10-12 minutes or until golden brown.

Air Fryer Instructions

  • Preheat the air fryer to 390 degrees F. Set the cooking time to 6 minutes.
  • Add the green beans to the basket in row. If there are too many, form a second row, crossways on top of the first row. This helps with air flow.
  • Spray with cooking spray. Cook for 3 minutes then carefully rotate the beans, spray on the other side, and continue cooking until crisp and browned.

Notes

  • There are 8 net grams of carbs in one serving, with a pound of green beans making 4 servings.
  • You can use coconut flour instead of almond flour, but the breading is thicker and not as good.
  • Don’t skip the step of spraying the beans with the oil. They need some oil to become crispy and the almond flour will not get particularly golden or crispy without it.

Nutrition

Calories: 213kcal | Carbohydrates: 13g | Protein: 10g | Fat: 15g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 46mg | Sodium: 454mg | Potassium: 265mg | Fiber: 5g | Sugar: 5g | Vitamin A: 893IU | Vitamin C: 14mg | Calcium: 169mg | Iron: 2mg

The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice.

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Green Bean Fries with Dipping Sauce
Low-Carb Green Bean Fries (Oven + Air Fryer)

3 thoughts on “Low-Carb Green Bean Fries (Oven + Air Fryer)

  1. serena says:

    5 stars
    I’m probably the last person out there that doesn’t have an air fryer. So excited to try these in my oven.

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