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With the summer coming, it’s easy to start craving french fries at a tasty BBQ or weeknight meal. When you look at how many calories are in just a small serving of fries, it makes sense why you may want another option.
What if you could make something that gave you the illusion of french fries, but acted as a healthy substitute?
A Healthy French Fry Substitute
French fries tend to be very starchy and contain mainly fat and carbohydrates. They can even contain trans-fat.
That’s why I put together this restaurant
Avocados are a nutrient-dense food. They are considered a low-carb food since more of their carbs come from fiber. They even contain more potassium than bananas!
This recipe contain 10 grams of protein in one serving with 23 grams of unsaturated fats (the good kind) making it a much healthier alternative to those french fries.
They’re so easy to make. The panko breading creates a crispy outside texture to help liven up the soft texture of the avocado.
It’s paired with a sriracha ranch dip that’s spicy and complements the avocado taste.
Avocados are such a versatile food to use. You can make sauces, cut them in wedges, and delicious avocado fries also called avocado dippers.
What Does Fried Avocado Taste Like?
It might be weird to think of avocados as crispy. Avocados are typically soft and have more of a creamy, buttery texture.
The healthy oils inside the avocado allow this recipe to require absolutely no oil in your air fryer.
Fried avocado still has that nice creamy inside texture you know and love, but an added crunchy outer layer giving it new life.
Think of it like eating buttered bread with a light, airy, yet crisp texture.
Fun Facts About Avocados
Since avocados have seeds (pit), they are considered a fruit. They are actually technically in the berry family!
Avocados don’t ripen until after they are picked. It’s important to look for firm avocados with a little give at the grocery store. This ensures your fruit has that creamy texture and taste while not being mushy.
How to Make Avocado Fries in the Air Fryer
Take 4 avocados and wash them. Although you don’t eat the outside of an avocado, it can still carry bacteria. It’s best to wash every fruit and vegetable to avoid possible salmonella contamination.
Cut the avocado in half and then slice it into wedges. Use a big spoon to scoop out the wedges to keep them intact.
Next, you can set up the breading station. You will need 2 plates and one bowl. Three bowls with flat bottoms will work as well.
Put the panko breadcrumbs in the first bowl and add the garlic powder and salt in. Mix to combine.
Place the flour and eggs separately into the other two bowls.
Dip each avocado wedge into the breading in this order: egg, flour, egg, panko.
This order is important to allow the panko breadcrumbs to stick to the avocado. Just doing one coating can cause breading to fall off, making it less crispy.
Turn your air fryer on to 400 degrees F. Place the breaded avocado wedges into your air fryer basket in a single layer. It’s important to keep these all in one layer to allow for even cooking.
Cook each batch of air fryer avocado fries for 4-6 minutes, flipping halfway through.
While the fries are cooking, you can mix together your dipping sauce. Combine the sriracha and ranch dressing. This dipping sauce is considered medium heat. Feel free to add some more sriracha sauce if you like things spicy.
Remove the air fried avocado fries from the air fryer and enjoy immediately.
Other Air Fryer Recipes You’ll Love:
- 4 avocados
- 3/4 cup panko breadcrumbs
- 1/4 cup flour
- 2 eggs
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/4 cup ranch dressing
- 1 teaspoon sriracha sauce
- Preheat air fryer to 400 degrees.
- Wash the avocados to clean them.
- Cut each avocado in half and then slice it into wedges. Use a big spoon to scoop out the wedges to keep them intact.
- Set up 3 bowls. Put the panko breadcrumbs in the first bowl and add the garlic powder and salt in. Mix to combine.
- Place the flour and eggs separately into the other two bowls. Whisk the eggs.
- Dip each avocado wedge into the breading in this order: egg, flour, egg, panko.
- Place the breaded avocado wedges into your air fryer basket in a single layer and cook for 4-6 minutes, flipping halfway through.
- While cooking, mix together dipping sauce. Combine the sriracha and ranch dressing and mix well.*
- Enjoy immediately!
*add more sriracha if you prefer a spicier dip
Amount Per Serving: Calories: 533Total Fat: 40gSaturated Fat: 6gTrans Fat: 0gUnsaturated Fat: 31gCholesterol: 97mgSodium: 632mgCarbohydrates: 39gFiber: 15gSugar: 4gProtein: 11g