Name: Air-Fryer Okra
Total time: 35 min
Ingredients: 0.5 cup all-purpose flour; 0.25 cup cornmeal; 1 teaspoon garlic powder; 2 large eggs, lightly beaten; 1 tablespoon water; 8 ounces fresh okra pods, halved lengthwise; Cooking spray; 0.5 teaspoon kosher salt, divided; 0.5 teaspoon Cajun seasoning; 0.5 cup mayonnaise; 2 tablespoons chopped fresh chives; 2 tablespoons ketchup; 1 teaspoon Worcestershire sauce; 1 teaspoon hot sauce

Air-Fryer Okra

These air-fryer okra "fries" are irresistibly crispy thanks to their cornmeal-based crust. Cutting the pods in half lengthwise helps the coating stick. We dip them in a creamy-spicy dipping sauce. If you really like the heat, add the optional Cajun seasoning to give them more kick.

Hilary Meyer

Published on June 2, 2022

Reviewed by Dietitian

Emily Lachtrupp, M.S., RD

Active Time:

15 mins

Total Time:

35 mins

Servings:

Nutrition Profile:

Dairy-Free Diabetes Appropriate Heart Healthy Nut-Free Soy-Free

Jump to Nutrition Facts

Ingredients

½ cup all-purpose flour
¼ cup cornmeal
1 teaspoon garlic powder
2 large eggs, lightly beaten
1 tablespoon water
8 ounces fresh okra pods, halved lengthwise
Cooking spray
½ teaspoon kosher salt, divided
½ teaspoon Cajun seasoning (Optional)
½ cup mayonnaise
2 tablespoons chopped fresh chives
2 tablespoons ketchup
1 teaspoon Worcestershire sauce
1 teaspoon hot sauce

Directions

Preheat air fryer to 400°F for 5 minutes. Stir flour, cornmeal and garlic powder together in a shallow dish. Stir eggs and water together in a separate shallow dish. Dip okra in the egg mixture and then dredge in the flour mixture, shaking off excess.
Arrange half of the okra in an even layer in the fryer basket; coat the okra generously with cooking spray. Cook until crispy and golden, about 10 minutes, shaking the basket halfway through cooking time and coating with cooking spray again. Transfer the okra to a plate and sprinkle with 1/4 teaspoon salt. Repeat the procedure with the remaining okra and 1/4 teaspoon salt. Sprinkle the okra evenly with Cajun seasoning, if desired.
Meanwhile, combine mayonnaise, chives, ketchup, Worcestershire and hot sauce in a small bowl. Serve the okra with the sauce.

Nutrition Facts (per serving)

150	Calories
11g	Fat
11g	Carbs
2g	Protein

Nutrition Facts
Servings Per Recipe 8
Calories 150
% Daily Value *
Total Carbohydrate 11g	4%
Dietary Fiber 1g	4%
Total Sugars 2g
Protein 2g	4%
Total Fat 11g	14%
Saturated Fat 2g	10%
Cholesterol 29mg	10%
Vitamin A 302IU	6%
Vitamin C 8mg	9%
Vitamin D 6IU	2%
Vitamin E 1mg	4%
Folate 37mcg	9%
Vitamin K 33mcg	28%
Sodium 280mg	12%
Calcium 31mg	2%
Iron 1mg	6%
Magnesium 20mg	5%
Potassium 127mg	3%
Omega 3 1g

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.