Fitness / March 5, 2024

Avocado Fries

Avocado Fries—a healthy alternative to everyone’s favorite side dish that maintains the creamy center and crispy outside of fried spuds.

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My family never had french fries when I was young. At least, not at home. When we went out for dinner or stopped off for some fast food, then sure, my siblings and I pretty much swam in a sea of them. Maybe that’s why my mother didn’t bother making them for us when she was left to her own devices.

I don’t think I’m bursting anyone’s bubble when I say that french fries aren’t exactly health food. Though potatoes aren’t without their health benefits, they’re high in carbs, which doesn’t endear them to those adhering to keto diets. Add to the fact they’re typically fried and you’ve got a side dish that many health-conscious diners would rather push aside.

That’s why using avocado is such a health masterstroke. You don’t sacrifice that creamy texture french fries are known for but you gain the healthy fats avocado is known for. It’s a win-win. With this recipe, you don’t have to regard french fries as a treat reserved for nights out anymore.

Are Avocado Fries Healthy?

Yes. Not only are you replacing the carb-heavy potato with the healthy fat–heavy avocado, you are baking them instead of frying them. It’s suitable for vegetarian diets and Mediterranean diets (replace the flour with whole wheat flour and choose a compliant dipping sauce). It can be used as part of a gluten-free diet if you replace the flour and panko with gluten-free variations.

How Do I Pick A Good Avocado?

How good your avocado fries are will depend largely on the quality and condition of your avocado, so don’t rush this step. Busy produce sections be damned! Take your time and look for an avocado that is a consistent dark green. Give it a squeeze and keep those that are firm but still have a bit of give to them. It should be plump and symmetrical (avoid ones with dents or lumps). Last, peel off the stem at its end. If it comes off easily and reveals a healthy green underneath, the avocado is ripe and good to go!

INGREDIENTS

3/4 cup panko bread crumbs
1 tsp coriander
1 tsp cumin
1 tsp sea salt
1/2 cup all-purpose flour
2 large eggs, beaten
2 large avocados (ripe but firm)
extra-virgin olive oil (for drizzling)
chipotle ranch dipping sauce (optional)

INSTRUCTIONS

Prep

Preheat the oven and prepare the baking sheet.

Mix

Stir together the panko and spices in one dish, and ready the flour and eggs in separate bowls.

Coat

Dip avocado slices in flour, then egg, then panko, coating them evenly.

Bake

Place on the baking sheet, drizzle with oil, and bake until crispy.

Enjoy

Serve the avocado fries hot with your favorite dipping sauce.

DEVOUR!

FAQs & Tips

How do I store avocado fries?

Let the fries cool completely (failure to do so will result in soggy pseudo-spuds). You can store them for up to 2 days in the fridge. To crisp them back up, use your air fryer or a toaster oven.

Can I prep avocado fries for later?

Yes, you can bread the avocado but hold off cooking them until you’re ready to eat. Instead, flash freeze them by spreading them out on a baking tray and putting the whole thing in the freezer. Once they’ve hardened, you’re free to put them all in a freezer-safe bag and store for up to 2 months. You can air-fry them from frozen.

What can I use instead of egg?

The egg acts as a binding agent. If you don’t want to use one, you’ll have to replace it or deal with panko that doesn’t want to stick to your avocado. Some popular options include 1/4 cup of mashed banana, applesauce, Greek yogurt, or buttermilk. You can also make a flaxseed or chia-seed “egg” by mixing a tablespoon of seed with 3 tablespoons of water.

Do I need to flip the fries?

Flipping isn’t necessary, especially if you’ve sufficiently spread out them out on your baking tray. If you’re worried you’ve crowded them, then you stand the best chance of even cooking by flipping them halfway through. Another option is using a wire rack atop your baking tray, which allows the heat to get at the fries from every possible angle.

Are avocados fattening?

Avocados are fatty but aren’t really fattening. Confused? Well, what I mean is, they contain lots of fat but that fat is the monounsaturated kind, which is good for your heart, reduce inflammation, and keep you feeling full longer. They do, however, contain lots of calories (240 each, depending on the size), so be careful you don’t overconsume.

Other Avocado-Based Recipes to Try

Parmesan-Roasted Ranch Cauliflower with Avocado: Cauliflower and avocado—two super popular foods these days—brought together at last!
Easy-Baked Eggs in Avocado: Avocado is SO useful, it can even double as an edible bowl.
Mint Avocado Cheesecake Truffles: Avocado for brunch, avocado for dinner, and, with this recipe, you can enjoy it for dessert.
Grilled Avocado with Feta Tahini Sauce: As it does with most foods, grilling makes a delicious food even tastier.

Avocado Fries

Avocado Fries—a healthy alternative to everyone’s favorite side dish that maintains the creamy center and crispy outside of fried spuds.

Course Appetizer

Cuisine American

Prep Time 15

Cook Time 15

Total Time 30

Servings

Calories 297kcal

Author FoodFaithFitness

Ingredients

3/4 cup panko bread crumbs
1 tsp coriander
1 tsp cumin
1 tsp sea salt
1/2 cup all-purpose flour
2 large eggs beaten
2 large avocados ripe but firm
extra-virgin olive oil (for drizzling)
chipotle ranch or desired dipping sauce (optional)

Instructions

Preheat your oven to 425°F. Line a baking sheet with parchment paper for easy cleanup.
Combine panko bread crumbs, coriander, cumin, and sea salt in a medium-sized shallow dish. In separate bowls, place the flour and beaten eggs.
Slice the avocados lengthwise into 8 wedges each, remove the skins, and coat each slice first in flour, then egg, and finally in the panko mixture.
Arrange the coated avocado slices on the prepared baking sheet, drizzle with olive oil, and bake for 12 to 14 minutes, until they’re golden and crispy.
DEVOUR!