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keto green bean fries

Air Fryer Green Bean Fries (Keto, Low Carb)

Summer Yule
Try air fryer green bean fries tonight! These low-carb keto green bean fries with pork rinds have only 5.8 grams of net carbs per serving.
5 from 4 votes
Prep Time 5 mins
Cook Time 5 mins
Total Time 10 mins
Course Snack
Cuisine American
Servings 2
Calories 271 kcal

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).

Notes

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) 
 
Nutrition information is for one serving of the recipe without dipping sauce. Carbohydrates listed are net carbs (total carbs minus the fiber). 

Nutrition

Calories: 271kcalCarbohydrates: 5.8gProtein: 24.4gFat: 17.3gSaturated Fat: 6.6gSodium: 393.2mgPotassium: 261.3mgVitamin A: 8.2% DVVitamin C: 22.6% DVCalcium: 16.2% DVIron: 11.9% DV
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