Leena Watts
Okra, also known as Southern Popcorn, is a popular side dish or snack. It is often coated in a heavy batter of flour or corn and deep-fried. For those on a keto diet, fried okra can still be enjoyed by using low-carb alternatives such as almond flour, lupin flour, or coconut flour. This keto-friendly version of the dish is just as crispy and tasty as the original, making it a perfect side to a southern-inspired keto dinner.
| Characteristics | Values |
|---|---|
| Carbohydrates | 3.8g net carbohydrates per 100g serving |
| Vitamins | High in vitamins C and K |
| Minerals | High in magnesium and potassium |
| Fiber | Good source of fiber |
| Preparation | Wash, dry, and slice the okra |
| Frying Oil | Avocado oil, coconut oil, olive oil, ghee, or bacon fat |
| Flour | Almond flour, lupin flour, or coconut flour |
| Seasoning | Cajun, paprika, garlic powder, oregano, chili powder, turmeric, or ginger |
| Storage | Refrigerate in an airtight container for up to 3 days or freeze for up to 3 months |
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What You'll Learn
Keto fried okra fritters
Okra is a beloved vegetable in the Southern United States, commonly known as "Southern Popcorn". It is often cooked by frying, which gives it a crispy texture. Okra is keto-friendly, and keto fried okra is a popular dish.
Ingredients:
- Okra
- Almond flour
- Salt
- Black pepper
- Garlic powder
- Keto sweetener (optional)
- Egg
- Milk
- Cheese (optional)
- Vegetable oil
- Sea salt
Instructions:
- Combine the almond flour, salt, black pepper, garlic powder, and keto sweetener (if desired) in a bowl. You can also add some cheese to this mixture for extra flavour.
- In a separate bowl, whisk together the egg and milk.
- Pour the dry mixture over the okra, stirring to coat the vegetable pieces thoroughly.
- Add the egg and milk mixture to the okra and combine well.
- Place a skillet over medium heat and add vegetable oil. Allow the oil to heat up.
- Spoon the okra mixture into the hot oil, forming fritters.
- Fry the fritters for 1-2 minutes on each side, or until they reach your desired level of browning and crispiness. Keep a close eye on them, as they brown quickly.
- Remove the fritters from the oil and place them on paper towels to absorb any excess grease.
- Sprinkle the fritters with sea salt to taste.
These keto fried okra fritters are best served fresh, but any leftovers can be stored in the refrigerator and reheated in an air fryer or microwave to regain their crispiness. Enjoy your keto-friendly treat!
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Keto okra batter
Okra is a popular Southern dish that can be easily adapted to fit a keto diet. Frying okra is a great way to make it crispy and tender, and there are several keto-friendly batter options to choose from.
One option for keto okra batter is a combination of eggs, almond flour, Parmesan cheese, baking powder, Cajun seasoning, salt, and pepper. Beat the eggs in a shallow dish, and in a separate dish, combine the dry ingredients. You can then dip the okra in the egg mixture before coating it in the seasoned flour. This batter can be pan-fried in avocado oil or another keto-friendly oil such as coconut oil.
Another option for keto okra batter is to use only eggs and almond flour. This is a simpler batter that still provides a crispy texture. You can also add some Parmesan cheese to this mixture for extra flavour. If you're looking for a lighter batter, you can substitute the almond flour with gram flour, which has a similar carb count but will result in a crispier texture.
When preparing the okra, it is recommended to use fresh okra as it provides a crispy and tender texture. However, frozen okra can also be used as a convenient alternative. If your okra feels slimy, let it soak in a bowl with a tablespoon of lemon juice for about 15 minutes before proceeding with the recipe.
Keto fried okra is a delicious and crispy side dish that can be served with keto-friendly mains such as steak, chicken, or Cajun spiced pork chops. It is also great as a snack and can be dipped in ranch dressing or blue cheese for extra flavour.
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Okra keto side dish
Okra is a great vegetable to include in a keto diet. With just 3.8g net carbohydrates per 100g serving, it is a perfect keto side dish. Okra is also high in magnesium, potassium, vitamins C and K, and is a good source of fibre.
If you're looking for a keto-friendly side dish with okra, you can try keto bhindi masala, an Indian-style stir-fry dish that is full of flavour. To make this dish, it is important to keep the okra away from water to prevent it from becoming slimy. Wash and dry the okra thoroughly before slicing it. You can also add spices like turmeric, chilli, and ginger to enhance the flavour and add colour.
Another option is to make keto fried okra, which is a popular Southern staple. This dish has all the crispy goodness and flavours of traditional fried okra without the added carbs. To make this dish, you can coat the okra in a seasoned low-carb breading prepared with ground almonds, smokey paprika, garlic powder, and oregano. The okra is then pan-fried in olive oil or avocado oil until tender and crisp. You can also add cajun seasoning for an extra kick of flavour.
If you're looking for a lighter option, you can make keto okra fritters, which are also gluten-free and dairy-free. These fritters can be made with almond flour or lupin flour and spiced with turmeric, chilli powder, ginger, and jalapeno. The fritters are fried in a pan and can be served as an appetizer, light lunch, or side dish.
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Okra keto recipes
Okra is a versatile vegetable that can be cooked in many ways, including frying, baking, and roasting. Here are some keto-friendly okra recipes to try:
Keto Fried Okra
Fried okra is a classic Southern dish that can be made keto-friendly. This recipe uses a combination of almond flour, parmesan cheese, baking powder, Cajun seasoning, salt and pepper to coat the okra before frying. You can use coconut oil, avocado oil, ghee, or olive oil for frying. If you don't want to deep fry, you can also use an air fryer for a healthier option. This dish is perfect as a side or a snack and can be dipped in ranch dressing.
Crispy Roasted Okra and Bacon
This recipe is a keto-friendly twist on roasted okra, adding bacon for extra flavour and crispness. Preheat your oven to 400 degrees Fahrenheit and grease a baking sheet. Place the okra on the sheet, season with salt and pepper, and scatter the bacon around it. Bake for 25 to 30 minutes, stirring halfway through, until crispy.
Keto Salisbury Steak with Fried Okra
Create a keto-friendly meal by pairing fried okra with Salisbury steak. The okra can be dipped in ranch dressing, and the steak can be served with mashed cauliflower. This combination offers a hearty and flavourful keto option.
When preparing okra, it is recommended to use fresh okra for the best texture. However, frozen okra can also be used as a convenient alternative, especially if you are short on time. Simply thaw it slightly before coating it with the dry ingredients. Additionally, if your okra feels slimy, soak it in a bowl of water with a tablespoon of lemon juice for about 15 minutes to remove the excess mucilage.
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Keto Bhindi Masala (Indian stir-fried okra)
Okra, also known as bhindi, is a popular ingredient in Indian cuisine. It is a good source of protein, carbohydrates, and soluble fibre. Keto Bhindi Masala is a delicious and healthy Indian stir-fried okra dish that is perfect for those following a keto diet. Here is a step-by-step guide to making this tasty and nutritious dish:
Ingredients:
- Okra
- Oil (avocado oil, coconut oil, olive oil, ghee, or butter)
- Onion
- Tomato
- Ginger (optional)
- Spices (garam masala, and/or others)
- Salt
- Lemon juice (optional)
- Almond flour (optional)
- Parmesan cheese (optional)
- Baking powder (optional)
- Cajun seasoning (optional)
- Pepper
- Eggs (optional)
Instructions:
Begin by washing the okra thoroughly under running water. Dry them well with a clean kitchen cloth or paper towels to remove all moisture. You can also let them air dry. Removing moisture is crucial, as any water left on the okra can make the dish slimy.
Chop off both ends of the okra and discard them. You can slice the okra sideways and remove the seeds if you prefer, but this is optional. Chop the okra into moderate-sized pieces, about ¾ inch long. If your okra feels slimy, soak it in a bowl with a tablespoon of lemon juice for about 15 minutes.
Heat a generous amount of oil (about 1½ tablespoons) in a pan on medium heat. Once the oil is hot, add the chopped okra. Stir-fry the okra until the sticky substance breaks down and vanishes. This usually takes around 5 to 10 minutes on medium heat. Do not cover the pan, as this can make the okra slimy. Avoid cooking on high heat, as this can brown the okra before the slime disappears.
Once the okra is partially cooked and no longer slimy, add in the spices and cook until soft. You can add a tablespoon of water at this point to prevent the spices from burning. Sprinkle with garam masala and garnish with ginger juliennes if desired.
Finally, serve your Keto Bhindi Masala with keto chapati, warm roti, paratha, or rice. Enjoy!
Tips:
For a crispy variation, you can coat the okra in a batter of beaten eggs, almond flour, parmesan cheese, baking powder, cajun seasoning, salt, and pepper before frying. You can also use frozen okra, but it is best to thaw it slightly first so that the batter sticks. Enjoy your Keto Bhindi Masala as a delicious and healthy side dish or snack!
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Frequently asked questions
Yes, fried okra is a popular keto dish. It is typically coated in a low-carb breading of almond flour and fried in olive oil, coconut oil, avocado oil, or butter.
Keto fried okra is a versatile side dish that can be served with a variety of main courses. It pairs well with keto fried chicken, Cajun spiced pork chops, or a keto steak. It can also be a tasty addition to a salad.
There are several ways to customize keto fried okra to your taste preferences. Some recipes include spices such as Cajun seasoning, turmeric, chili powder, or garlic powder. You can also experiment with different types of flour, such as almond flour, lupin flour, or coconut flour.
Keto fried okra leftovers can be stored in an airtight container in the refrigerator for up to 3 days. They can also be frozen in a ziplock bag for up to 3 months.
