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Heavenly AND Healthy Delicious Dish: BAKED Avocado Fries

January 27th, 2011 52 Comments

Many thanks to VitalJuiceLA for seeking out (via their twitter) the healthier alternative to Circle B Kitchen’s Avocado Fries I posted earlier.

This adaption (and photo) is from Beth’s blog – Adventures in Cooking.  She claims they are amazing and I believe her.  She even took a pic to show you how crunch they are.

BAKED AVOCADO FRIES

You’ll need:

  • 1/4 cup flour
  • 1 tsp kosher salt
  • 2 large eggs, beaten
  • 1 1/4 cups panko (Japanese bread crumbs)
  • 2 firm-ripe medium avocados, pitted, peeled, and sliced into 1/2-in. wedges
  • Grated parmesan for serving (optional) Mary Note: Not optional in my opinion.

Simply:

Preheat oven to 450.

Coat avocado slices in the four, then egg, then panko. Spread on a cooling rack that has been sprayed with non-stick spray, then place on a cookie sheet.  Spray the top of the wedges with olive oil and sprinkle with salt, then bake for about 20 minutes at 450, or until they are golden brown (I turned my oven up to 500 for the last 5 minutes).

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  • http://www.bethcooks.com Beth @ bethcooks

    Trust me, they are! And they are so crunchy, too! The light spray on top really makes the difference. Enjoy!

    • http://morethanmary.com Mary Rambin

      Thanks for stopping in.

      Browsed your blog for a while yesterday and can’t wait to try your pickles and english muffins. Question: have you ever tried using a wheat or spelt flour?

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  • http://www.wendolonia.com/blog Wendy

    I can NOT wait to try these! Yum!

  • http://www.closetcooking.com/ Kevin (Closet Cooking)

    Avocado fries are an amazing idea!

  • cassy

    add a squeeze of lemon juice and it makes it perfect..love’em

  • http://www.thesugarpixie.net Krissy – The Sugar Pixie

    Ooooo! I’ve got to try these, even though we like avocado plain. But can’t wait to give these a try especially since avocadoes are on sale! Great idea!

  • http://blog.shopdirtylaundry.com/ Jeanee

    I made the fries this week. Thanks for sharing!

    Blogged here:
    http://blog.shopdirtylaundry.com/posts/2011/12/15/something-new-for-dinner.html

  • Lisa

    i’d love to try these as my son looooves avacado but he’s allergic to egg…what can i substiute the egg with?

    • http://morethanmary.com Mary Rambin

      I don’t know what to sub Lisa, but a quick google search will surely give you an answer!

      Enjoy!

  • Michelle P

    reminds me of an appetizer from Cheesecake Factory made with artichokes instead of avacado.

  • Layna H

    Looks scrumptious. Cant wait to try. Where do you get Panko? I have never heard of it.

    • http://morethanmary.com Mary Rambin

      Panko is a brand that packages bread crumbs. You can use another brand, but there’s something about Panko that makes it better :)

  • Robin

    Actually panko is a type of breadcrumb(Japanese,light and airy)

  • Robin

    And you can find it in the grocery store by other types of breadcrumbs.

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  • Lesa

    I made these tonight as an appetizer while my husband was on a night bike ride and they were delicious!! The panko bread crumbs are a must for that necessary crunch. I didn’t spray EVOO on them, I just simply poured EVOO over the breaded avocado wedges. Thank you for the recipe!!

  • Mray Hunter

    These sound so good – and a lot healthier than regular fries!

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  • Stacy Atkins

    Cant want to try these! Do you have any suggestions on what to dip them in? I’m a sauce girl! :)

    • http://morethanmary.com Mary Rambin

      Stacy, I hit the balsamic vinegar or ranch!

  • Carla D.

    Looks sooo yummy!

  • http://infoesource.com/blog Ocha

    I love avocados but never have though of fixing them this way. These avocado fries are going to be on my menu soon.

  • Jennifer Dye

    Do you put the cooling rack in the oven too?? I don’t think mine can even go in the dishwasher

  • Jennifer Dye

    Lol nevermind. I just reread it.

  • Dannetta

    Great recipe! I’m going to make these “gluten free”. Thanks for sharing.

    • gluten free mom

      What did you use to make them gluten free?

      • http://morethanmary.com/ MaryRambin

        Good question! Hope she answers!

        • http://shuabert.tumblr.com/ Josh

          I’ll make them gluten free too. I’m planning to just use rice-bread crumbs: my go-to substitute for anything that calls for break crumbs or panko.

  • http://threeloudkids.com Stephanie R

    These look amazing! Next time I go to the store I need to grab some avocados and make this. My family would LOVE this!

  • Carolyn L

    I made these tonight. They really needed something more. I didn’t use Parmasan cheese as I don’t like it. Any ideas to give them a little more flavor. I tried Marinara sauce. Not so good.. Really crunchy and good for you though. Gonna try Ranch with them next time. Use salt substitute if you feel the need for more salt.

  • Laura L

    I would mix plain yogurt, lime, and chili powder for a yummy dip with these… mmm…

  • sandy

    what is pairs well with avocado fries?

    • Breeze

      Salsa/sour cream (or plain strained yogurt) lime or lemon sprinkled on top…

  • http://comcast fran1522

    need something for your avocados? Why not use any kind of dip you would use if you were eating Gucamole? I’m sure they would need a little salt while still hot. f

  • http://www.squidoo.com/ladybugbabyshowerinvitations Jared

    I want them now. Great suggestion in the comments for a yogurt, lime dip! I bet there are dozens of great dip ideas to go along with this.

  • M

    try Siracha and mayo with them

  • Kleatly

    They are so yummy int chicken enchilada soup!!!

  • Sally

    Get the Italian seasoning panko, it gives it a burst of flavor

  • http://www.facebook.com/janet.cochran.10 Janet Cochran

    Torchy’s Tacos in Austin, TX puts avocado fries in one of their soft tacos. The baked one would work well in soft tacos (use corn tortillas).

    • http://morethanmary.com/ MaryRambin

      Wow, great tip!

    • jenni

      omg thats my favorite from torchys!

  • http://www.facebook.com/molly.anne.mossey Molly Anne Mossey

    I am new to cooking and am wondering if I MUST use kosher salt?!? Can I just use regular salt or sea salt?!? What is the difference?

    • http://morethanmary.com/ MaryRambin

      You can use either. Kosher has a much stronger flavor and is “kosher.” :)

    • http://twitter.com/AndrewRail Andrew Rail

      Cut the amount of salt in half for normal salt.

  • Amber

    I don’t know what happened here, but we made these today and they were SO bland. Any suggestions on how to kick them up a notch (or several)?

    • http://morethanmary.com/ MaryRambin

      Use Italian bread crumbs

      Sent from my iPad

      • Brian

        Panko bread crumbs do come in Italiant seasoning as well, but i would recommend using different flavors first for the avacado.

    • vashon girl

      Season them with a dash of salt & pepper before breaking them? After baking, sprinkle with lemon! I’d try that. & eat with pico de gallo or salsa and sour cream (or strained plain yogurt)

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  • Breeze

    Dip in salsa or pica de gallo would probably be tasty! And sour cream. Sprinkle with lemon or lime… Think Mexican!