Crispy, crunchy, salty, and addictive! These are my healthy fries…Crispy Parmesan Green Bean Fries! Such a great way to transform beans and add a new vegetable into dinner rotation. The beans really take on the crunchy saltiness from the parmesan and breadcrumbs, but also hold onto the freshness from the beans.
They are also really easy to make, with only 4 simple steps: clean, dip in egg, coat in parm breadcrumbs, bake!
Green Beans are a Healthy, less Musical Bean!
My girls recently learned the little ditty, ‘beans beans, the musical fruit, beans beans, make you toot.’ Well, if that’s a concern for your digestive system, you are in luck with Green Beans. They are low on the FODMAP, meaning they are easy on your digestive system. Foods that are high on the FODMAP, such as many other beans (ex. black beans), can lead to gas, belly pain, diarrhea, and constipation. Green Beans are easy on your digestive system so they make a great alternative to other legumes!
A cup of Green Beans has only 31 calories, almost 3g fiber, and 2g protein. They also contain many vitamins, including Vit A, C, and folate, as well as many important minerals, such as calcium and iron. For more on the health benefits of green beans, check out this article from Healthline.com.
Make these Crispy Green Bean Fries by themselves as an appetizer or snack or with any of these recipes for a complete meal:
- Smoky Pulled Beef Brisket
- Hungarian Paprika Chicken
- 5-Ingredient Easy Meatloaf
- Chicken Chimichurri Rojo
Quick note! This post contains affiliate links, which means I earn a commission (at no extra cost to you) if you purchase from them. This commission is what helps me keep this blog afloat :). But, I also share these links because I have used the products, genuinely love them, and want you to know exactly what I used.
EQUIPMENT NEEDED
Nothing special for this one! Just a large sheet pan (I use a 17×11).
PREP-AHEAD TO MAKE YOUR CRISPY GREEN BEAN FRIES
We are all extremely busy and making dinner during the week can be overwhelming. Here are the steps you prepare in the day(s) in advance and store in the fridge as your meal Kit… (See the recipe below for more details)
For these Crispy Parmesan Green Bean Fries, you can prepare the Mustard Mayo Sauce and coat the beans with the Parm breadcrumbs in advance. However, do not cook them until you are ready to serve as they will get mushy if you try to reheat them.
For the sauce, I love this simply Garlic, Mustard Mayo sauce. I use yellow mustard vs. dijon here because I love the tang and milder flavor so that the flavor from the parmesan and beans really stands out.
Rince the green beans and snip off the stems from the ends. Dry with a towel.
Spray or drizzle a large sheet pan with Extra Virgin Olive Oil Cooking Spray. TIP: line with aluminum before spraying for easy cleanup
Mix the parmesan, breadcrumbs, salt, and pepper in a medium-size bowl (large enough to place 5-6 green beans at a time).
In a second medium-size bowl, beat 1 egg with a tablespoon water.
Make the bean fries in batches of 5-6 at a time. You can get more into the egg, but transfer only a few at a time to the breadcrumbs or else you risk it all getting clumpy on you.
First dip the beans in the egg. Scoop out and let excess egg drip off. Then dredge in the Parm breadcrumbs and toss to coat.
Scoop out and place on an oil coated pan. Make sure to leave some space between the green beans so they are not overcrowded.
Once you have all of the beans coated, you can cover with plastic wrap or foil and store in the fridge for 1 day or move straight to baking. Note, these do not freeze well as the beans have water that will make them mushy and they just won’t crisp up.
COOK YOUR GREEN BEAN FRIES
Preheat the oven to 400 degrees F. Place the beans on center rack in oven for 10 minutes.
Serve the Green Bean Fries with the Mustard Mayo and Enjoy! 😍 Carrie
Crispy Parm Green Bean Fries with Mustard Mayo
Crispy, crunchy, salty, and addictive! These are my healthy Crispy Parmesan Green Bean Fries! Such a great way to transform beans and add a new vegetable into dinner rotation. The beans really take on the crunchy saltiness from the parmesan and breadcrumbs, but also hold onto the freshness from the beans. They are also really easy to make, with only 4 simple steps: clean, dip in egg, coat in parm breadcrumbs, bake! #greanbeans #vegetablerecipes #sidedishes #healthyrecipes #healthysnacks
Ingredients
Green Bean Fries
- 12 oz Fresh Green Beans (not frozen)
- 1 Egg
- 1 Tbls Water
- 3/4 cup Panko Breadcrumbs
- 1/2 cup Parmesan Cheese grated
- 1/2 tsp Salt
- 1/2 tsp Pepper
- Extra Virgin Olive Oil Cooking Spray
Mustard Mayo Dipping Sauce
- 3/4 cup Mayonnaise
- 1 Tbls Yellow Mustard
- 1/2 tsp Garlic Powder
Instructions
Prep Ahead Steps
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Rince the green beans and snip off the stems from the ends. Dry with a towel.
-
Spray or drizzle a large sheet pan with Extra Virgin Olive Oil Cooking Spray. TIP: line with aluminum before spraying for easy cleanup
-
Make the Mustard Mayo sauce by combining the mayonnaise, mustard, and garlic powder in a small mixing bowl. Mix to combine all ingredients and store in the fridge.
-
Mix the parmesan, breadcrumbs, salt, and pepper in a medium-size bowl (large enough to place 5-6 green beans at a time)
-
In a second medium-size bowl, beat 1 egg with a tablespoon water.
-
Make the bean fries in batches of 3-5 at a time. First dip the beans in the egg. Scoop out and let excess egg drip off. Then dredge in the Parm breadcrumbs and toss to coat.
-
Scoop out and place on an oil coated pan. Make sure to leave some space between the green beans so they are not overcrowded.
Cook
-
Preheat the oven to 400 degrees F. Place the beans on center rack in oven for 10 minutes.
-
Serve the Green Bean Fries with the Mustard Mayo and Enjoy!
I like to use a tablespoon measuring spoon so that all meatballs are the same size. You re looking for roughly 1″ diameter. Place each meatball on a baking sheet. Cover with plastic wrap or aluminum and put meatballs in the fridge until ready to cook.
