Healthy Baked Avocado Fries

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French fries are almost universally a hit with kids. But let’s face it, they’re not exactly the healthiest food option. That’s why we love these Baked Avocado Fries as a more nutritious alternative to a junk food favorite!

A nutritious (and delicious) alternative to greasy french fries, these Baked Avocado Fries are packed with vitamins and fiber. Plus they're easy to make!

Why avocados?

Avocados are one of nature’s superfoods! They contain almost 20 vitamins and minerals in every serving — including those awesome B-vitamins that provide energy and an immunity-boost. Avocados are also high in good fats, fiber, and calories, all of which help you feel full longer. (Source) Avocados are also highly recommended by paediatricians to help get healthy fats into young children or those that are at a risk for being underweight. They are a great snack after a busy day of running around or playing in the backyard and there are so many ways to enjoy them – and first up is our crunchy avocado fries recipe!

Crispy on the outside, rich and creamy on the inside — these avocado fries are a delight to the taste buds! Plus, your kids will have a blast helping you make these by dipping and battering the slices… and of course chowing down afterwards!

You can easily double or triple this avocado fries recipe for a crowd, but I’m not really a fan of prepping them ahead of time. Part of their allure is that crunchy coating – which just doesn’t reheat well. Luckily, this recipe takes less than 20 minutes to prepare, from pulling out the ingredients to pulling these beauties out of the oven, so they are a quick side dish you can add to just about any meal – or a fun appetizer to sneak in the veggies before the main dish is served! They’d also make a great late night snack or a movie night appetizer.

(Now, not everyone is a fan of baked avocado. My daughter loves this recipe, while I prefer my avocados raw – spread on toast, used for homemade guacamole, or just with a bit of salt and pepper. If your children don’t love this recipe, be sure to try a couple of our other delicious avocado recipes – like our Mint Chip Avocado Nice Cream recipe or our Avocado Pasta Salad perhaps? – because it may just be that they are like me and don’t like baked avocado. We also have an Avocado Pasta Salad recipe coming up, soon – so keep an eye out for that!)

My daughter loves these with a side of sriracha mayo, but they really don’t need any dip to make them more delicious – they are fries after all!

— Jennifer

A nutritious (and delicious) alternative to greasy french fries, these Baked Avocado Fries are packed with vitamins and fiber. Plus they're easy to make!

Baked Avocado Fries Ingredients

  • 2 avocados
  • 1 egg
  • 1 cup bread crumbs
  • 2 tablespoons paprika
  • 2 tbsp. olive oil
  • Pinch salt for seasoning
  • 2 teaspoons fresh lime juice, optional for preventing the avocados from browning when baked

Tip: these avocado fries are best served immediately after baking. They do not reheat well and will brown if refrigerated.

Kitchen tools you might find useful:

How to Make Baked Avocado Fries

Preheat oven to 450°F.

While oven preheats, combine the bread crumbs, parika, and salt in a small mixing bowl. Set aside.

Cut avocados in half vertically and remove the pits. Carefully slice each avocado half vertically down to the peel. Using a large spoon, scoop the avocado slices out of their peels.

Brush each avocado slice with a beaten egg and coat in bread crumbs (repeat process for a thicker coating). You may also dip avocado slices in a bowl with the eggs, then roll them in a plate with the bread crumbs.

A nutritious (and delicious) alternative to greasy french fries, these Baked Avocado Fries are packed with vitamins and fiber. Plus they're easy to make!

Place avocado slices in baking dish (or baking sheet covered with one of these versatile, non-stick silicon baking mats) and drizzle olive oil on top.

TIP: Add a sprinkle of fresh lime juice to preserve the avocado color while baking.

Bake for 12-15 minutes at 450°F or until golden brown.

Serve and enjoy with your favorite dipping sauce.

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A nutritious (and delicious) alternative to greasy french fries, these Baked Avocado Fries are packed with vitamins and fiber. Plus they're easy to make!

Grab a free printable version here:

Yield: 2 servings

Avocado Fries

avocado fries

A nutritious (and delicious) alternative to greasy french fries, these Baked Avocado Fries are packed with vitamins and fiber. Plus they're easy to make!

Prep Time 10 minutes
Cook Time 12 minutes
Total Time 22 minutes

Ingredients

  • 2 avocados
  • 1 egg
  • 1 cup bread crumbs
  • 2 tablespoons paprika
  • 2 tbsp. olive oil
  • Pinch salt for seasoning
  • 2 teaspoons fresh lime juice, optional for preventing the avocados from browning when baked

Instructions

  1. Preheat oven to 450°F.
  2. While oven preheats, combine the bread crumbs, parika, and salt in a small mixing bowl. Set aside.
  3. Cut avocados in half vertically and remove the pits. Carefully slice each avocado half vertically down to the peel. Using a large spoon, scoop the avocado slices out of their peels.
  4. Brush each avocado slice with a beaten egg and coat in bread crumbs (repeat process for a thicker coating). You may also dip avocado slices in a bowl with the eggs, then roll them in a plate with the bread crumbs.
  5. Place avocado slices in baking dish (or baking sheet covered with one of these versatile, non-stick silicon baking mats) and drizzle olive oil on top.
  6. TIP: Add a sprinkle of fresh lime juice to preserve the avocado color while baking.
  7. Bake for 12-15 minutes at 450°F or until golden brown.
  8. Serve and enjoy with your favorite dipping sauce.

Nutrition Information:

Yield:

2

Serving Size:

1

Amount Per Serving: Calories: 472Total Fat: 64gSaturated Fat: 10gTrans Fat: 0gUnsaturated Fat: 50gCholesterol: 93mgSodium: 713mgCarbohydrates: 69gFiber: 25gSugar: 6gProtein: 17g

These avocado fries are a crunchy, baked appetizer with a creamy center – the perfect avocado appetizer recipe or side dish! I hope your family loves this recipe just as much as my daughter did.

You might also like these healthy snacks:

No-Bake Chewy Chocolate Energy Bites

chewy-chocolate-protein-balls

3-Ingredient Homemade Protein Bar Recipe

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13 Comments

  1. I made these as part of Sunday dinner. Wasn’t sure if I would like or not, but trying to include more avocado in diet. They are good and my family, including the children, really liked them. The recipe said to cook for
    12 -15 minutes, but I will cook longer the next time because they were not as crispy as I would have preferred. Other than that, I will make this again.

  2. Looking for a healthier option to French fries, this looks great! Can you use whole wheat panko bread crumbs and can you use lemon instead of lime and when do you coat with the lemon?

    Thank you

    1. Hi Jean,
      Yes, you can use whole wheat or even gluten-free Panko crumbs. Regarding the lime juice or lemon juice, you can use either and it’s really only necessary if you need a bit of downtime before coating and baking as we’re only using it to prevent the avocados from browning/oxidation. If you’re being pretty quick between cutting, coating and cooking – you don’t need any citrus juices.
      – Jennifer

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