Avocado fries are a tasty alternative to traditional fries, perfect for those looking for a healthier option or just wanting to try something new.
Avocado fries offer a delicious, healthier alternative to regular fries, and they come packed with nutritional benefits:
- High in Healthy Fats: Avocado fries provide monounsaturated fats, which can help improve heart health and reduce bad cholesterol levels.
- Rich in Fiber: They contain fiber, which promotes digestive health, supports weight management, and helps keep you full longer.
- Packed with Nutrients: Avocados are loaded with vitamins and minerals like potassium, vitamin K, vitamin E, vitamin C, and several B vitamins, which support overall health.
- Low in Carbs: They’re a low-carb option, making them suitable for those on low-carb or keto diets.
- Antioxidant Power: Avocado fries provide antioxidants like lutein and zeaxanthin, which are beneficial for eye health.
- Reduced Inflammatory Ingredients: Avocado fries are often made with alternative coatings, like almond flour or panko, which can be gluten-free and lower in inflammatory oils than traditional fries.
By baking or air-frying them instead of deep-frying, you can keep avocado fries lower in calories and avoid the unhealthy oils found in typical fries.
The benefits of avocados themselves are immense:
- Heart Health: They are rich in monounsaturated fats, especially oleic acid, which can help reduce inflammation and improve heart health by lowering bad (LDL) cholesterol.
- High in Fiber: Avocados are a great source of fiber, supporting digestion, promoting satiety, and helping manage blood sugar levels.
- Nutrient-Dense: They contain a broad range of vitamins and minerals, including potassium (more than a banana), vitamin K, vitamin E, vitamin C, folate, and several B vitamins, all crucial for various bodily functions.
- Eye Health: Avocados contain antioxidants like lutein and zeaxanthin, which are associated with reduced risk of cataracts and age-related macular degeneration.
- Supports Weight Management: Their combination of fiber and healthy fats can promote a feeling of fullness, which may help prevent overeating.
- Anti-Inflammatory Properties: Avocados contain phytochemicals and carotenoids that can help reduce inflammation in the body.
- Bone Health: The vitamin K in avocados is important for bone health as it supports calcium absorption and reduces calcium excretion.
- Skin and Hair Benefits: The fats, vitamin E, and antioxidants in avocados can support skin elasticity, hydration, and repair, as well as help maintain healthy hair.
- Blood Pressure Regulation: The high potassium content in avocados helps balance blood pressure levels, supporting overall heart health.
Adding avocados to your diet is a delicious way to boost nutrient intake, support health, and enjoy a variety of culinary options, from guacamole to avocado toast to avocado fries.
Crispy Avocado Fries
Yield:
3-4 servings
Prep Time:
10 minutes
Cook Time:
20 minutes
Total Time:
30 minutes
Avocado fries are a tasty alternative to traditional fries, perfect for those looking for a healthier option or just wanting to try something new.
Ingredients
- 2 ripe avocados
- 1 cup panko breadcrumbs
- ¼ cup all-purpose flour
- ½ teaspoon garlic powder
- ½ teaspoon paprika
- ¼ teaspoon salt
- 2 eggs, beaten
- Cooking spray or oil for frying
- Optional: dipping sauce of your choice (e.g., chipotle mayo, ranch, salsa)
Instructions
- Preheat your oven to 400°F (200°C) if you prefer baking the avocado fries. Alternatively, heat oil in a deep fryer or a pot for frying.
- Cut the avocados in half, remove the pits, and then slice each half into wedges or strips. You should get about 8 slices per avocado.
- In a shallow dish, mix together the panko breadcrumbs, flour, garlic powder, paprika, and salt.
- Dip each avocado slice first into the beaten eggs, then into the breadcrumb mixture, ensuring they're evenly coated. For a thicker coating, you can double dip by repeating the egg and breadcrumb steps.
- For Baking: Place the coated avocado slices on a baking sheet lined with parchment paper. Spray them lightly with cooking spray or drizzle with oil. Bake in the preheated oven for 15-20 minutes, flipping halfway through, until they're golden brown and crispy.
- For Frying: Carefully place the coated avocado slices into the hot oil and fry until they're golden brown and crispy, about 2-3 minutes per side. Remove them from the oil and place them on a plate lined with paper towels to drain any excess oil.
- Serve the avocado fries hot with your favorite dipping sauce on the side.