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Kevin Curry

Baked Avocado Fries

Baked Avocado Fries


* Optional Substitution Note

Ingredients for 2 or 3 servings:

For the avocado:

  • 1 medium sized avocado (choose or ask for a medium ripe one)
  • ½ cup panko crumbs or homemade breadcrumbs.
  • 1 egg white
  • 1 tsp Mrs. Dash seasoning, your choice of flavor.

For the dip sauce:

  • 1 tsp chopped garlic
  • ½ cup Greek yoghurt
  • 1 -2 tbsp lime juice
  • 2 tbsp Chopped cilantro (optional)
  • Sea salt and pepper to taste


Step 1

Pre-heat an oven to 375 F

Step 2

To prepare the dip, mix all ingredients in a bowl and season with sea salt and pepper.

Step 3

Remove the stem piece from your avocado and place a sharp knife in the center of the small dent.

Step 4

Press the knife down until your knife touches the seed. Rotate the knife around the seed until you reach the top of the avocado on the other side of the seed.

Step 5

Take the avocado in both hands and make a clockwise twist with your right hand. Now you have two half’s, the one with the seed in your left hand. Tap the seed with your knife and make an anti clockwise twist. The seed will come out.

Step 6

Slice the avocado in even wedge shape slices, (about 5 per half avocado), remove the skin, if necessary with the help of a spoon.

Step 7

Season the panko crumbs with Mrs Dash seasoning and whisk the egg white slightly in a separate bowl.

Step 8

Dip the avocado slices in the egg white, then in the seasoned panko crumbs and place them on a baking tray and bake in the pre-heated oven for 25 minutes. Check half way the time and turn the wedges to get an evenly golden brown and crispy result.

Step 9

Serve the avocado fries with the yogurt dip.

Note: panko crumbs give a nice crispy coating. So try to use those if you can. If you are unable to find panko crumbs, substitute with homemade breadcrumbs made from wheat bread.

Macros for 1 of 2 servings (1/2 avocado)

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About Kevin - author


Hey, I'm Kevin

My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.

By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!