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Try these low-carb Crispy Green Bean Fries as a game day snack or simple side dish! You can make these keto fries in the oven or air fryer!
Today I am sharing my newest obsession, Keto Green Bean Fries! This low-carb dish is highly addictive and perfect for a game day snack or an easy side dish!
If you have tried my Crispy Zucchini Fries, this green bean version is very similar as it features a crunchy parmesan and almond flour crust!
The first time I heard of green bean fries I was in college having dinner with some girl friends, and one of the girls ordered a huge basket of green bean fries as an appetizer. They were delicious! I loved how crispy they were on the outside, but how tender and full of flavor they were on the inside.
I have always loved roasted green beans and the flavor is similar here, but better!
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Ingredients in Green Bean Fries
Whether enjoying this recipe as a green bean snack or side dish, the ingredients remain the same:
- Green beans
- Egg
- Low-carb ranch dressing
- Almond flour
- Spices (garlic salt, black pepper, garlic powder)
- Parmesan cheese
Can I Use Frozen Green Beans?
No, you must use fresh green beans to make these green bean french fries.
How to Make Green Bean Fries
I am sharing two ways to cook these easy Keto Green Bean Fries. You can use the oven or an air fryer. Here are the basics for making crispy green bean fries either way.
Option #1: Baked Green Bean Fries
The benefit of making baked green bean fries is that you can cook far more fries at a time in the oven. You can easily double or triple this recipe if you are making a big batch.
- Preheat oven to 400 degrees F.
- In a bowl, combine the egg and the ranch dressing.
- In a second bowl, combine the almond flour, spices and parmesan.
- Roll each green bean in the egg mixture, then the almond flour crust and place on a pan.
- Lightly spray the breaded fries with cooking spray to help crisp them.
- Bake until the green beans reach your desired tenderness.
Once you pop them in the oven, they require no extra work. You can shake the pan or turn them if you wish, but I don’t really find it is necessary to achieve a good crispy crust.
Option #2: Air Fryer Green Bean Fries
The drawback to making air fryer green bean fries is that you cannot cook an entire batch at a time. This recipe is for one pound of green beans, and in my 4 quart air fryer I need to split it into 2-3 batches to allow for enough room for them to get crispy.
I do turn my oven on warm to keep them warm between batches so this isn’t a huge deal, but worth noting.
The advantage to the air fryer is they cook super fast and it does not heat the house up like turning the oven on. I do find that the fries get a bit crispier in the air fryer as well.
- Preheat your machine according to the directions at 390 degrees F.
- When hot, add in as many coated green beans as you comfortably can without over crowding.
- Spray with cooking spray to help crisp.
- Cook 5 minutes, shaking the basket half way through cooking to move them around.
How Many Net Carbs Are in Green Bean Fries?
The net carb count for these crispy green bean fries is about 5.6 per serving according to my nutrition calculator. However, that is assuming that all of the almond flour breading is used, which it usually isn’t.
There is normally a bit of the breading mix left over, so in reality these are probably a bit lower, but I am going to quote the high end of the spectrum.
What to Serve with Green Bean Fries
If you are looking for a low-carb entrée to serve with these fries, I would try one of the following:
- Blackened Chicken (the rub also works for any other protein)
- Air Fryer Whole Chicken
- Chicken Tenders (air fryer or oven)
- Grilled Chicken Tenders
- Parmesan and Pecan Crusted Halibut
- Grilled Sesame Shrimp Skewers
Tip:Here are 12+ Easy Keto Dinner Recipes to check out, too!
Tips for the Best Green Bean Fries
- Be sure to trim the fresh green beans prior to breading and cooking them.
- These green bean french fries are great dipped in a low-carb ketchup, but I prefer low-carb ranch. I think the parmesan coating pairs perfectly with ranch!
- Once cooked, the fries are best enjoyed right away. Leftovers are typically soggy and don’t crisp back up very well.
More Keto Appetizers:
- Keto Buffalo Wings
- Cheesy Zucchini Breadsticks
- Jalapeno Popper Stuffed Mushrooms
- The Best Keto Crab Cakes
- Pepperoni Pizza Bites
Crispy Green Bean Fries (Low carb + Air Fryer and Oven)
Annie
Try these low carb Crispy Green Bean Fries perfect for a game day snack! You can make these keto fries in the oven or air fryer!
4.39 from 96 votes
Print Recipe Pin Recipe
Prep Time 15 minutes mins
Cook Time 5 minutes mins
Total Time 20 minutes mins
Ingredients
- 1 pound of green beans ends trimmed if needed
- 1 egg
- 1 tablespoon of low carb ranch dressing jalapeño ranch dressing or mayonnaise
- 1 cup almond flour
- 1/2 teaspoon garlic salt
- 1/2 teaspoon pepper
- 1/2 teaspoon garlic powder
- 1/2 cup parmesan cheese
Instructions
The Oven Version:
Preheat oven to 400 degrees.
Set up your breading station by setting up two shallow bowls and a baking sheet with a silicone baking sheet or sprayed well with cooking spray. In the first bowl combine the egg and the ranch dressing, mix until completely combined. In the second bowl combine the almond flour, spices and paremsan, mix well.
Roll the green bean in the egg then the almond flour crust and place on the pan.Lightly spray the breaded fries with cooking spray to help crisp them.
Bake 10-12 minutes or until the green beans reach your desired tenderness.
Air Fryer Instructions:
Preheat your machine according to the directions at 390 degrees. When hot add in as many green beans as you comfortably can without over crowding.
Spray with cooking spray to help crisp.
Cook 5 minutes, shaking the basket half way through cooking to move them around.
Video
Notes
See notes in post regarding oven method vs. air fryer method.
Net carbs are 5.6 g per serving
Nutrition
Serving: 1/6 of recipeCalories: 143kcalCarbohydrates: 8.1gProtein: 7gFat: 5.3gCholesterol: 35.8mgSodium: 129.4mgFiber: 2.5gSugar: 3.1g
Tried this recipe?Let us know how it was!
Other Easy Keto Recipes
If you are new to Keto try my favorite Sausage Egg and Cheese Bites, they contain less than one net carb per bite and they are perfect for meal prep! One of my favorite easy low carb dinners is this One Pan Cabbage Casserole.It is so easy, cheesy and delicious and it has less than 9 net carbs per serving. Some other favorites, Keto Chocolate Cookies, Pimento Cheese and Bacon Stuffed Peppers and Sausage and Cream Cheese Pinwheels!
Keto Chicken Bacon Ranch Pizza
