How do you air fry green beans? Let me show you! These crispy air fryer green bean fries are a DELICIOUS way to enjoy this non-starchy vegetable. You’ll love that these low carb keto green bean fries with pork rinds have only 5.8 grams of net carbs per serving. Serve them up with warm marinara for a vegetable snack that everyone will want to eat!
Keto green beans with pork rinds? Yes, please!
These green bean french fries are fabulous as an appetizer, snack, or side dish. I really think you’re going to love them.
I’ve featured many different air fryer breaded vegetable recipes on the site over the past few months. Some of these are more nutrient-dense choices than others.
For example, the keto air fryer onion rings aren’t the healthiest choice. They contain LOTS of pork panko and only a little veggie. (They’re so, so delicious though.)
These breaded green beans are a more nutritious option because they use less breading. Here’s some criteria for finding the healthiest keto recipes for veggie fries:
- Big pieces of veggies
- Little or no breading
- Minimal added oils
- Use of almond flour instead of pork panko (or a whole grain flour if not keto)
These panko green beans only meet some of the above points. That said, they’re a really tasty way to eat green beans. I think these green bean parmesan fries might be a good way to increase veggie intake of picky eaters.
I can tell you that this recipe for air fryer green bean fries disappeared FAST after cooking. Green beans aren’t usually a big crowd pleaser, but serving them this way definitely makes them more appealing!
Jump to:
- 📋 What are the calories, net carbs, and protein?
- ⭐ Benefits
- 🥘 Ingredients
- 🍽 Equipment
- 🔪 How to Make Air Fryer Green Bean Fries
- ⏲️ Cooking Time and Temperature
- 🌡️ How to Store Leftovers
- ️🧂 Dipping Sauces
- 🥗 What Serve with Green Bean Fries
- 💭 Expert Tips from a Dietitian
- FAQs
- 👩🏻🍳 Other Keto Fries Recipes
- The Disclaimer…
- 📖 Recipe
- Air Fryer Green Bean Fries (Keto, Low Carb)
- 💬 Comments
📋 What are the calories, net carbs, and protein?
One serving of these air fryer green bean fries provides 271 calories, 5.8 grams net carbs, and 24.4 grams protein. (If you’ve been wondering whether green beans are keto-friendly, the answer is yes! One cup of cut green beans provides 4.2 grams of net carbs, per Cronometer.)
⭐ Benefits
Why make these garlic and parm green bean fries? Here are some of the nutritional benefits and other reasons:
- Gluten free fried green beans: These breaded green beans are great for those with celiac disease and NCGS since they have no gluten-containing ingredients.
- Low carb green bean fries: Are you using a low carb or ketogenic diet for seizure control, fat loss, or diabetes management? This recipe is a delicious substitute for breaded fried green beans.
- Not deep fried: Unlike the green bean fry appetizer from your favorite restaurant, these are not deep fried. Air fryers are a wonderful kitchen tool to give foods a crispy outer texture without deep frying. (That said, pork rinds ARE fried. Whole wheat panko is a non-keto alternative to pork panko that is not fried.)
- Not ultra-processed: Almost all fries from the store count as ultra-processed foods, a food type we should try to limit. Cooking more at home can be a simple way to improve the quality of your diet.
- Tasty: I can’t really justify taking the time to make a healthier dish if it does not taste good. These keto green bean fries may not be the most nutrient-dense option out there. However, they taste FANTASTIC and may get you eating more veggies. IMVHO, those are some very good reasons to give this recipe a go.
🥘 Ingredients
What do you need to make green bean fries in an air fryer? Here is the roundup of ingredients I used:
- Trimmed green beans
- Large eggs
- Pork panko
- Grated Parmesan cheese
- Dried parsley
- Garlic powder
- Dried oregano
- Dried basil
Sometimes I get obsessed with a certain food or ingredient and I try it in EVERYTHING before moving on. Right now, I am clearly all about the pork panko.
Pork panko is simply crushed pork rinds. It is a high fat ingredient, so there’s no need to use cooking spray or olive oil in this recipe. Your food won’t stick to the air fryer basket or air fryer trays.
There’s also no need to add extra salt to this recipe. Crushed pork rinds are very salty!
I really like this product for keto breading. The pork rinds come perfectly crushed, with small, uniform pieces that work well in this recipe.
Unfortunately, I’ve yet to find pork panko breading in my local mainstream supermarkets. I am hoping that situation changes soon!
🍽 Equipment
The only pieces of kitchen equipment you need to air fry green bean fries are two bowls and an air fryer. I make air fried green bean fries in a 10-Quart Kalorik Digital Air Fryer Oven. However, the Ninja Foodi, Power Air Fryer, Nuwave, Cosori, Philips, Actifry, Instant Vortex, Cuisinart, etc. can be used.
The first time you make any air fryer recipe, it’s important to keep a close eye on the food. Some air fryer brands cook food a little more quickly than others.
If a range of cooking times are given in a recipe, start with the lowest cooking time. Add a few more minutes if the food isn’t done to your liking.
I love to serve these parmesan green beans in plastic fast food baskets with paper liners. It looks nicer than paper plates and the liners cost less. However, it’s a completely optional finishing touch.
🔪 How to Make Air Fryer Green Bean Fries
Let’s learn how to make air fryer green bean fries! It’s pretty easy, I promise.
Begin by whisking two eggs in a small bowl. In a second bowl, stir together the pork panko, Parm, garlic powder, parsley, oregano, and basil.
Rinse and dry your fresh green beans and trim off any stems. Using a fork, coat a green bean well in the egg. Use the fork to drop the green bean into the pork panko mixture.
Using a fork for dipping helps to minimize mess. With clean hands, coat the green bean on all sides with the pork panko. This is a light breading; you will see green bean through the coating.
Coat all of your green beans in the same manner (first in egg, then keto panko).
BTW, I needed to use two air fryer trays for the green beans. I ended up cooking them in two batches.
It’s important that you don’t overcrowd the air fryer. The green bean french fries need air to circulate on all sides in order to crisp up properly. Also, they may end up sticking together if they are touching.
If you end up with extra egg and pork panko, feel free to bread additional green beans. No need to let the breading go to waste! (You will likely need to cook these green bean fries in a separate batch.)
⏲️ Cooking Time and Temperature
How long to cook green bean fries in air fryer? You will be air frying green bean fries for a total of 3-5 minutes at 400 degrees Fahrenheit. Yes, it’s fast!
Preheat the air fryer oven at 400F for 5 minutes. The green bean fries crisp better when the air fryer is already hot!
Place the breaded green bean fries on a hot air fryer tray in a non-touching single layer. As mentioned above, you won’t be able to fit all of the fries on one tray.
Carefully put the hot tray with the green beans in the top rack position of the air fryer. (This is the position closest to the heating element.) Air fry for 3-5 minutes at 400F.
Let the green bean fries cool a bit before enjoying. They’re wonderful sprinkled with some additional grated Parmesan cheese and served with a dipping sauce.
Feel free to air fry an additional tray of keto green bean fries while you enjoy the first batch! YUM.
🌡️ How to Store Leftovers
Leftover green bean fries keep for 3-4 days in the refrigerator if you aren’t too picky about the texture. For the best results, I recommend making and air frying only what you need, so there are no leftovers.
️🧂 Dipping Sauces
What are some good dipping sauces for green bean fries? My favorite dip for green bean fries is warm marinara sauce. Here are some other tasty options:
- Ranch dressing (try the homemade ranch from the Air Fryer Fried Mushrooms)
- Keto Cheese Sauce
- BBQ sauce
- Buffalo sauce
- Ketchup
- Sweet chili sauce
- Sriracha mayo
🥗 What Serve with Green Bean Fries
Green bean fries work well as a side dish with anything you’d serve potato fries with. Here are a few keto-friendly main dishes to go with green bean fries:
- Air Fryer Turkey Burgers
- Smoked Burgers (Stovetop Recipe)
- Air Fryer Burgers (Stuffed with Cheese)
- Air Fryer BBQ Chicken
💭 Expert Tips from a Dietitian
This is a level 3 recipe (weight maintenance and active lifestyles). I’m pretty obsessed with crushed pork rinds as an ingredient right now. However, that doesn’t mean I eat them every day (or recommend eating them every day). I think of them as the keto version of potato chips; a treat to enjoy once in a while.
Sticking to a new way of eating generally isn’t sustainable if it feels too restrictive. If having a way to enjoy breaded green beans on a low carb plan is helpful, I think that’s great. Even though I don’t follow a low carb diet myself, I like to offer a variety of recipes so there is something for everyone.
Almond flour is another common breading option for keto and very low carb diets. Nut flours would generally be a “healthier” option than the pork panko. Unlike pork rinds, almond flour is not a fried product.
That said, I think pork panko breading is hands-down the tastiest low carb breading option out there. In fact, I might like it even more than classic white flour breading.
(Yes, let me tell you, it’s really that good. If you haven’t tried it yet, you are missing out!)
If your kids dislike green beans, try serving these up with some warm marinara sauce or cooling ranch dressing. The satisfying crunchy texture of the fries along with a flavorful dip may change the mind of even ardent green bean haters. Before long, they might be asking to eat green beans without breading too!
(Ok, that last bit might be overly optimistic for some children. But we can hope for the best, eh? Haha)
FAQs
If you want egg-free green bean fries, substitute the egg for flax gel. (Dissolve a little flax meal in some warm water.) Some refer to this concoction as a “flax egg” because it works well as an egg substitute in certain types of recipes.
You will need to replace the breading used here to make vegan air fryer green bean fries. Try using a seasoned whole wheat panko with nutritional yeast instead of the pork panko and Parmesan in this recipe. You should also swap out the egg for flax gel, as described above.
No, frozen green beans don’t work well in this green bean fries recipe. However, you can air fry frozen green beans with great results! Check out my ultimate guide to making air fryer frozen vegetables.
To make Whole30 and Paleo air fryer green bean fries, use seasoned almond flour rather than the pork panko breading. Pork rinds are sort of- but not really- Whole30 compliant. The Parmesan cheese in this recipe is not Paleo or Whole30 compatible.
To make oven green bean fries, line a cookie sheet with parchment paper and preheat the oven to 400 degrees Fahrenheit. Bake the keto green bean fries for 15 minutes. Enjoy your oven fried green bean fries without deep frying!
👩🏻🍳 Other Keto Fries Recipes
Looking for other air fryer recipes for keto french fries? Here some more air fried vegetable fries recipes you may enjoy:
- Air Fryer Eggplant Fries
- Air Fryer Jicama Fries
- Loaded Air Fryer Radishes (These are not a french fry, but they’re a great keto substitute for potatoes!)
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The Disclaimer…
All recipes on this website may or may not be appropriate for you, depending on your medical needs and personal preferences. Consult with a registered dietitian or your physician if you need help determining the dietary pattern that may be best for you.
"Keto" recipes on the web may not be appropriate for those using ketogenic diets as part of their medical nutrition therapy. That includes this keto green bean fries recipe.
The nutrition information is an estimate provided as a courtesy. It will differ depending on the specific brands and ingredients that you use. Calorie information on food labels may be wildly inaccurate, so please don't sweat the numbers too much.
For more information on how the three recipe levels may help with a weight management goal, refer to my overnight oats no sugar post. Let's get cooking!
📖 Recipe
Air Fryer Green Bean Fries (Keto, Low Carb)
Equipment
Ingredients
- 6 ounces fresh green beans, trimmed (170 grams; about 35 green beans)
- 2 large eggs
- ¾ cup pork panko
- ¼ cup grated Parmesan cheese (plus additional for serving, if desired)
- 1 teaspoon garlic powder
- ½ teaspoon dried parsley
- ½ teaspoon dried oregano
- ½ teaspoon dried basil
- dipping sauce of choice (optional, for serving)
Instructions
- Rinse and dry your fresh green beans and trim off any stems.
- Whisk the eggs in a small bowl. In a second bowl, stir together the pork panko, Parmesan cheese, garlic powder, parsley, oregano, and basil.
- Using a fork, coat a green bean well in the egg. Use the fork to drop the green bean into the pork panko mixture.
- With clean hands, coat the green bean lightly on all sides with the pork panko.
- Coat all of your green beans in the same manner (first in egg, then keto panko). If you end up with extra egg and pork panko, feel free to bread additional green beans. (These additional green beans will need to be air fried in a separate batch.)
- Preheat the air fryer oven at 400°F (200°C) for 5 minutes.
- Place the breaded green bean fries on a hot air fryer tray in a non-touching single layer. I needed to use two trays but I only air fried one at a time.
- Carefully put the hot tray with the green beans in the top rack position of the air fryer. (This is the position closest to the heating element.) Air fry for 3-5 minutes at 400°F (200°C). No need to flip them!
- Let the air fried green bean fries cool a little before serving. Sprinkle with some additional grated Parmesan cheese and serve with a dipping sauce (if desired).
avmsgp says
It’s really good and very tasty recipe. it’s great article and amazing points. Thanks for sharing this good one.
Summer Yule says
Thank you so much! I appreciate that you left a rating 🙂