Air Fryer Green Bean Fries (Keto, Low Carb)

How to Make Crispy Air Fryer Green Bean Fries


Discover a delicious way to enjoy green beans with these crispy air fryer green bean fries. With only 5.8 grams of net carbs per serving, these low carb keto green bean fries with pork rinds are a great option for a healthy snack or appetizer. Serve them up with warm marinara sauce for a veggie treat that everyone will love.

Why Choose Keto Green Bean Fries?

Unlike traditional deep-fried options, these green bean fries offer a healthier alternative. They are more nutrient-dense and use a lighter breading, making them a better choice for those following a keto diet. Plus, they taste amazing and can even help picky eaters increase their vegetable intake.

What Makes These Green Bean Fries Special?

These green bean fries stand out because they meet some important criteria for healthy keto veggie fries:

  • They feature big pieces of veggies.
  • They have minimal breading.
  • They use almond flour instead of pork panko (or a whole grain flour if not on keto).
  • They include minimal added oils.

Although not all criteria are met, these panko green beans are still a tasty and nutritious way to enjoy green beans.

Air Fryer Green Bean Fries

Ingredients You’ll Need

To make these green bean fries in an air fryer, you’ll need the following ingredients:

  • Trimmed green beans
  • Large eggs
  • Pork panko
  • Grated Parmesan cheese
  • Dried parsley
  • Garlic powder
  • Dried oregano
  • Dried basil
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Pork panko, which is crushed pork rinds, serves as the breading for these fries. It adds a crispy texture without the need for extra oil.

Equipment Needed

To enjoy these green bean fries, you’ll only need two bowls and an air fryer. Various air fryer brands such as Ninja Foodi, Power Air Fryer, Nuwave, Cosori, Philips, Actifry, Instant Vortex, and Cuisinart can be used.

How to Make Air Fryer Green Bean Fries

Making air fryer green bean fries is quick and simple. Here’s a step-by-step guide:

  1. Whisk two eggs in a small bowl.
  2. In a separate bowl, mix the pork panko, Parmesan cheese, garlic powder, parsley, oregano, and basil.
  3. Rinse and dry the fresh green beans, and remove any stems.
  4. Use a fork to coat a green bean in the whisked eggs, then drop it into the pork panko mixture.
  5. With clean hands, coat the green bean on all sides with the pork panko. Remember, the coating will be light, and you should still see some green bean through it.
  6. Repeat the process for the rest of the green beans.
  7. Place the breaded green bean fries on a hot air fryer tray in a single layer without overcrowding.
  8. Air fry the green bean fries for 3-5 minutes at 400 degrees Fahrenheit until they turn crispy.
  9. Allow the fries to cool slightly before serving. Consider sprinkling them with extra grated Parmesan cheese and serving them with a dipping sauce like warm marinara.

Nutritional Information

One serving of these air fryer green bean fries provides 271 calories, 5.8 grams of net carbs, and 24.4 grams of protein.

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Benefits of Green Bean Fries

Here are some reasons why these garlic and Parmesan green bean fries are worth trying:

  • They are gluten-free, making them suitable for those with celiac disease or gluten sensitivity.
  • They are low carb, making them a great option for individuals following a low carb or ketogenic diet.
  • They are not deep-fried, as they are cooked in an air fryer, which gives them a crispy texture without excessive oil.
  • They are not ultra-processed, unlike store-bought fries, providing a healthier alternative.
  • Most importantly, they are delicious and can be enjoyed as a treat while still incorporating more veggies into your diet.

Serving Suggestions

Green bean fries work wonderfully as a side dish to accompany your favorite main courses. Consider pairing them with dishes like air fryer turkey burgers, smoked burgers, air fryer stuffed burgers, or air fryer BBQ chicken for a satisfying and low-carb meal.

Expert Tips from a Dietitian

These green bean fries are a level 3 recipe, suitable for weight maintenance and active lifestyles. While crushed pork rinds are a delicious ingredient, it’s important to enjoy them in moderation, just like potato chips. Variety is key, and these fries offer a tasty option to enjoy green beans on a low carb plan.

Another option for breading is almond flour, which is a healthier alternative to pork panko. However, pork panko provides an unparalleled taste and texture that you don’t want to miss out on.

If you have picky eaters at home who dislike green beans, try serving them with warm marinara sauce or cooling ranch dressing. The crunchy texture and flavorful dip might just change their minds and get them to enjoy green beans without breading too.

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Air fryer green bean fries are a fantastic way to satisfy your cravings for crispy snacks while staying keto-friendly. They are simple to make, packed with flavor, and offer a more nutritious alternative to traditional deep-fried options. Give this recipe a try and enjoy the deliciousness of green beans in a whole new way.

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