Oven-Fried Okra

Click to enlarge

Click to enlarge

This little experiment came out quite good.  I fully expected it would because this spiced coating has been good on every oven-fried vegetable I have tried it on so far.  :)  It comes out of the oven crisp, but as with all fried okra, it doesn’t stay crisp for long, so bake these right before you plan to sit down and eat.   If you’re looking for the taste of fried okra but want an easier preparation, you might prefer my Okra Fritters (click link to see those).  This dish is Atkins Induction acceptable.

I have done this with fresh, whole okra pods, slitting them several times lengthwise to speed cooking.  The pic below lets you see how those come out: 

More delicious low-carb recipes can be at your fingertips with your very own set of Jennifer Eloff and friends’ best-selling cookbooks LOW CARBING AMONG FRIENDS.  She has collaborated with famous low-carb Chef George Stella and several other talented chefs to bring you a wealth of delicious recipes you are going to want to try.  Even a few of my recipes are in her cookbooks! Order your 5-volume set TODAY! (available individually) from Amazon or: http://amongfriends.us/order.php

DISCLAIMER: I do not get paid for this book promotion or for the inclusion of my recipes therein.  I do so merely because they are GREAT cookbooks any low-carb cook would be proud to add to their cookbook collection


2 c. sliced frozen okra, UNdefrosted (8 oz), or whole pods, slit

2 oz. crushed plain pork rinds

4 T. my homemade mayo

½ tsp. my Seafood Spice Blend

DIRECTIONS:  I think these cook best on a non-stick metal baking sheet.  But if you don’t have one,  lightly oil a regular sheet pan, or use parchment to line your pan.  Whatever you do, DO NOT USE A SILICONE SHEET on your pan or these will not brown and crisp up properly.  Preheat oven to 450º.  Crush pork rinds (I use a food processor).  Using a slotted spoon or small sieve, discard any hard bits that didn’t crush finely.  Pour into a medium bowl and add spice blend.  Stir well.  In a shallow dish or pie plate, pour the mayo.  Making sure each piece of okra is separated, dip about ¼ of the okra into the mayo and coat well by turning each piece gently to coat on all sides.  Lift the pieces out one at a time (I like to use my ice-bucket tongs for this)   and drop into the rinds.  Shake the bowl to coat the okra on all sides.  Using tongs, lift each piece of okra onto the baking sheet. Repeat with the next ¼ of the okra, and so on until all is done.  The reason you don’t want to put all the okra in the mayo at one time is it may not get uniform mayo coating, which is essential for the coating to stick to the okra.  Pop into the hot oven for about 15-20 minutes, remove pan and turn each piece.  Pop back into oven for another 10 minutes.  Dip onto serving platter and eat at once or it will lose its crispness.

NUTRITIONAL INFO:  Make 4 servings.  Each 2 oz. serving contains:

195 calories

15.65 g  fat

4.35 g  carbs, 1.25 g  fiber, 3.1 g  NET CARBS

10 g  protein

268 mg sodium

137 mg potassium

31% RDA Vitamin B12, 15% e, 30% manganese, 30% riboflavin, 12% zinc and 17% iron

10 comments on “Oven-Fried Okra

    • You can, but it won’t be as crunchy as with the crushed pork rinds. Nothing gives you that kind of crisp but crushed pork rinds. Not sure what it would taste like either, and I’m sure a bit different, but you might like it OK. You’d just have to try it and see what you think, Bridget.


    • WELCOME TO THE SITE, Daniela! You’ll like this recipe. I was just amazed at how good it was. Like even cornmeal/batter fried okra, it doesn’t stay crisp very long, but long enough to eat a meal. wish I had my Dad’s green thumb for gardening. The insects get more otu of mine that I do, so I finally gave up.🙂 ENJOY YOUR ‘FRIED’ OKRA!


  1. Looks tasty. I like fried okra, but have never been brave enough to make it myself, all the mention of slime and the funny looking pods. Frozen okra might make it do-able, or I might just stick to the occasional serving coated with gluten-y breadcrumbs.


    • I don’t do “gluten-y” breadcrumbs anymore. I’m too carb sensitive and it starts up bread cravings again pretty quickly for me. I have a couple low-carb bread recipes I crumble up into crumbs (for meatloaf and such) and that might be an option here. Would be lower in sodium for sure to use LC bread crumbs, but I suspect not as crunchy as the rinds. Most LC breads just don’t toast all that well, but my recent bread post “Grilled Cheese Sandwich” DID toast nicely. May try it on the okra recipe one day.


    • Right out of the oven, this was so good I don’t think I could improve on it. Wish you could KEEP okra that crisp. Always gets “soft” as it cools. I might experiment with some different spices in the coating for fun, but as is, this was as good as any fried okra I’ve ever eaten. A little bit of trouble, but IMO, so is cooking batter fried okra! 🙂 Hope ya like it! Oh, and I just checked out your lovely website and bookmarked it. I’m trying my second only foray into gardening (beyond herbs that is) and will take a closer look for sure!


Leave a Comment

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s