Bake Avocado Fries
Serves 2
1 ripe avocado, seeded and sliced into 8 wedges
1 egg white
2 tablespoons water
1 tablespoon corn meal (but you will only use about 1 teaspoon–the rest just makes it easier to work with.)
1/4 cup panko bread crumbs
Your preferred spices and herbs
- Preheat oven to 450. Coat a cookie sheet with cooking spray.
- Mix corn meal with spices (I used garlic powder.)
- Mix herbs with panko crumbs (I used dried basil.)
- Coat avocado wedges in corn meal.
- Whisk egg white and water until lightly frothy.
- Dip each wedge in egg white, one at a time. Roll in panko crumbs and set on prepared cookie sheet.
- Baked until browned (16-20 minutes, depending on your oven.)
Serve warm with a sauce or dip. This recipe went well with a ranch salad dressing.
Development notes:
Special thanks go to Andrew Carpenter for sending me a picture of this recipe.
Since I had never made this recipe before, I several versions. I also tried a version using a thin Greek yogurt wash (2 tablespoons yogurt with 2 tablespoons milk.) It had no better flavor than the egg wash version, but the egg wash created a better crunch. I also tmade a southwestern style, replacing the garlic powder with chili powder and dried cilantro for the basil. That tasted good with a spicy sauce (I like Sriracha.)
I considered not using the corn meal coating, but I opted to use it because the corn meal coating helps the egg wash stick to the avocado, creating a better crunch. It only adds about 5 calories and 1 gram of carbs to each serving.
Nutritional data:
Calories: 151
Fat: 10.7g
Sat fat: 1.5g
Chol: 0mg
Sodium: 56mg
Carbs: 11.7g
Fiber: 4.9g
Protein: 4g
Made the avocado fries and they were so easy and so delish!! I will make these frequently for a side dish! I could have eaten them for my main meal with some other veggies!!
Joni! Thanks for the feedback! Did you make it with southwest seasoning, or more Italian-ish.
I want to try these southwest style with a chipolte ranch dipping sauce! I can’t wait! My daughter LOVES Avocado!
Let me know what she thinks when you make these. This is a new recipe for me, and I already love them! The next time I make them, I am going to put them on the grill instead of the oven.
Made these today, Danika and I love them! Thanks for the great recipe!
Thanks for the great feedback! I am glad that you tried them, Rebecca!
Next up is the Broiled Egg Stuffed Avocado! 🙂
It is an excellent and unusual breakfast! You will love it!