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Baked Avocado Fries With Cumin Garlic Mayo

Updated on January 14, 2015

Treat Your Heart And Eyes To A Side Of Healthy Baked Avocado Wedges

Whip up a batch of crispy baked avocado fries instead of the traditional white potato ones the next time you get a craving for french fries. Avocados are super good for your heart and eye health, full of healthy fats which help lower your cholesterol and are a great source of vitamin A.


I make these fries at least once a week served with a side of yummy cumin garlic mayo dip that tastes amazing with the avocado wedges. I have even converted a few "ewww....I don't like avocados" naysayers including my daughter, though I did trick her into trying them at first. It was close to St. Patricks day and I told her we were having "green mozza sticks" made with colored cheese just for fun. She loved them and I waited until she was licking her fingers clean before I told her the truth that she was actually eating good-for-you baked avocado fries.

Key Ingredients You Will Need

1. Avocados: You will need two ripe ready-to-eat avocados. When they are ripe, they will yield to gentle and firm pressure, but if they feel squishy, they are overripe. If you are buying avocados ahead of time, choose unripe and firm ones. They usually have a lighter green skin (but not always). Leave them sit on your counter for a couple of days to ripen or place them in the fridge to slow down the ripening process if necessary. Ripe avocados should be eaten within 1-2 days before they start to become mushy.

2. Bread Crumbs: I love using Panko bread crumbs in lieu of regular crumbs because they make a super extra crunchy coating. Panko bread crumbs are flakier and larger than regular bread crumbs and the airy Panko crumbs don't absorb much oil. They crisp up perfectly and make an excellent crunchy topping and coating for just about everything.

3. Mayonnaise: To make these baked avocado fries vegan friendly, use an egg-free vegan mayo in the cumin garlic dip. This vegan mayo is just as creamy and zesty as the original and it is rich in healthy, mono-saturated fats.

4. Garlic: I always keep a jar of crushed garlic in my fridge to have on hand when I am out of fresh garlic, my garlic is all shriveled up, or when I am feeling plain lazy and I don't feel like dirtying the garlic crusher.

5. Cumin: These baked avocado fries taste amazing dipped in an aromatic and earthy cumin garlic mayo aoli. The cumin spice is also good for you, boasting many health benefits ranging from the relief of common health symptoms to prevention of disease.

6. Oil: I use Pam olive oil cooking spray to lightly mist the coated avocado slices instead of brushing on oil from a bottle. This cuts down on the added fat calories and keeps the crumbs light and airy. Too much oil would make these heavy and too rich to eat.

7. Eggs: If you are vegan, you can replace the egg with an egg substitute. Mix 1 1/2 tsp with 2 tbsp water to equal 1 egg.

The Best Way To Remove The Skin Of An Avocado Is To Peel It With Your Fingers

The Dark Green Flesh Closest To The Peel Contains The Most Nutrients & Vitamins

How To Make Avocado Fries

Remove The Pits And Slice The Avocado Halves Lengthwise Into 6 Strips Each

OXO Good Grips 3-in-1 Avocado Slicer, Green
OXO Good Grips 3-in-1 Avocado Slicer, Green

The Good Grips 3-in-1 Avocado Slicer halves, pits, and slices your avocados perfectly for you! The plastic blade slices through the skin of the avocado and cuts it in half. It also removes the pits easily with just a turn of your wrist and removes the flesh from the avocado neatly and effortlessly.

 

Triple Dip The Avocado Slices. Dredge Them In Flour, Dip Them In Egg And Coat Them In Panko Bread Crumbs

Place The Coated Avocado Slices On A Wire Rack On Top Of A Foiled Lined Baking Sheet. Lightly Mist The Fries With Olive Oil Cooking Spray.Turn Them Over And Spr

Bake In A 425F Oven For 15-20 Minutes. Serve Piping Hot With A Side Of Cumin Garlic Mayo

The Bread Crumb Coating Is Crunchy On The Outside While The Avocado On The Inside Is Creamy And Delicious....Mmmm!

Baked Avocado Fries And Garlic Cumin Mayo Recipe

  • Prep time: 10 min
  • Cook time: 20 min
  • Ready in: 30 min
  • Yields: 4

Ingredients

  • 2 avocados
  • 1/4 cup flour
  • 1 egg plus 1 tbsp milk or egg substitute
  • 1/2 cup Panko bread crumbs
  • Salt & pepper
  • 1/2 tsp garlic powder
  • 1/2 tsp cayenne pepper
  • Olive oil cooking spray
  • 1/2 cup vegan mayo
  • 1/2 tsp cumin
  • 2 cloves crushed garlic
  • 1 tbsp lemon juice
Joie Fresh Pod Avocado Keeper Storage Container
Joie Fresh Pod Avocado Keeper Storage Container

The Fresh Pod Avocado Keeper is perfect for storing leftover avocado halves and keeps them from turning brown and yucky. I always squirt a little lemon juice on mine before refrigerating!

 

Instructions

  1. Preheat the oven to 425F. Line a baking sheet with foil and place a wire rack on top.
  2. Cut the avocados in half. Remove the pits and gently peel the skins off with your fingers.
  3. Slice each avocado half into 6 horizontal strips.
  4. Set out three bowls. Place the flour in the first bowl, the egg and milk in the second bowl and the Panko bread crumbs, salt, pepper, cayenne and garlic powder in the third bowl. Beat the eggs lightly with a fork and stir the bread crumb mixture until combined.
  5. Place the wedges on a wire rack and lightly spray with Pam cooking spray. Flip them over and spray the other side.
  6. Bake them in the oven for 15-20 minutes, until they are golden and crispy.
  7. Serve immediately while hot with a side of cumin garlic mayo.
  8. Makes 24 avocado fries.
  9. Make The Dip:
  10. Combine mayo, cumin, crushed garlic and lemon juice in a small dish and mix well. Cover and place in the fridge until you are ready to use. Make this dip ahead of time...the longer it sits, the more the flavors develop and become aromatic and yummy.
Cast your vote for Baked Avocado Fries With Cumin Garlic Mayo Recipe

Avocados Are Very Healthy For You!

* They are a source of 18 essential amino acids .

* Avocados are rich in omega-3 fatty acids which help protect against heart disease.

* They are a natural anti-inflammatory.

* Avocados are loaded with cartenoids, vitamin A and vitamin C.

Do You Eat Avocados? What Is Your Favorite Way To Eat Them?

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    • harley66 profile image

      harley66 3 years ago

      Now I am really hungry. i love Avocado. I usually use it for Guacamole.

    • profile image

      angelatvs 3 years ago

      I cook these and serve with a side of marinara. Yummy!

    • Jacolive profile image

      Jacolive 3 years ago

      This looks amazing!

    • profile image

      RinchenChodron 3 years ago

      I eat them raw in salads. These fries do look delicious! Thanks for the recipe.

    • Tom Maybrier profile image

      Tom Maybrier 3 years ago

      Wow, the avocado you used for the photos is practically perfect!

    • bead at home mom profile image

      Teri Hansen 3 years ago

      Oh my lovely avocado goodness, these look absolutely yummy-licious, I saw this intro picture on the front page of Squidoo and couldn't go any further until I saw how to prepare these, I have been looking for some interesting ideas for serving up avocados and here it is. My mouth is already watering. I can't wait to try it out on my family.

    • lazywrites profile image

      Cherrylyn Moquete 3 years ago from Philippines

      Oh my, I really really like your lens. I usually just put ice, sugar and milk on my avocado, but this? I think this is really good. Will try it one day! Thank you so much for sharing :)

    • ecogranny profile image

      Kathryn Grace 3 years ago from San Francisco

      Hello. Stopped back by to let you know I liked this recipe so much I featured it on my new Facebook page, "Cooking with Whole Grains & Whole Foods." Hope it gets you a few more readers!

    • profile image

      anonymous 3 years ago

      It sounds very tasty :-)

    • profile image

      malapieknosc 3 years ago

      Hellou i really liken this meal :))

    • alienbritt profile image

      alienbritt 3 years ago

      Thank you for this! Just starting out as a vegan and I'm always looking for new things to try! Bookmarked and saving for later! If it's good I'll have to share this recipe with the whole world!

    • ecogranny profile image

      Kathryn Grace 3 years ago from San Francisco

      These look positively scrumptious, and a healthier alternative to some other snack foods. Pinning, etc.

    • profile image

      jasmine-awan-39 3 years ago

      OMGOSH! You had me at garlic mayo!! This is a MUST try! Thank you for sharing <3

    • OhMe profile image

      Nancy Tate Hellams 3 years ago from Pendleton, SC

      I love avocados so know I would love these. Sounds and looks delicious.

    • Arachnea profile image

      Tanya Jones 3 years ago from Texas USA

      I've nevery heard of these, but they do look good. I'll have to try them.

    • ellyse2003 profile image

      ellyse2003 3 years ago

      I am a vegetarian and this recipe is very suitable for me. I will try this yummy nutritious food tomorrow after buying all the ingredients I need. I really love you lense, I hope to read more from you.

    • profile image

      angliterario 3 years ago

      I love avocados, but I have never tried frying them before. Great idea!

    • CreativeJasper profile image

      CreativeJasper 3 years ago

      These look so delicious, I need to try making them. Om nom nom

    • Craftymarie profile image

      Marie 3 years ago

      I do like avocados but I've never tried them baked like this before - it looks awesome. I normally just use them in a salad or eat them natural as they come.

    • Susan Zutautas profile image

      Susan Zutautas 3 years ago from Ontario, Canada

      I usually cut them in 1/2 sprinkle them with garlic powder, grab a spoon and scoop and eat. Or I add them to salads, or make guacamole. I must try your avocado fries soon though. They look amazing.!

    • puppy-love profile image

      puppy-love 3 years ago

      What a great idea! I can't wait to try this, thanks for sharing!

    • profile image

      mayheart 3 years ago

      Great recipe!!

    • TerriCarr profile image

      TerriCarr 3 years ago

      Mostly I have them in guacamole. But as the weather gets warmers, I will be eating more salads and topping them with avocado slices.

    • Diana Wenzel profile image

      Renaissance Woman 3 years ago from Colorado

      Wow. These avocado fries look amazing. Can't wait to try them. Thanks for an extraordinary recipe.

    • Radgrl profile image

      Radgrl 3 years ago

      Yummy avocados I will have to try that recipe

    • SarahMay LM profile image

      SarahMay LM 4 years ago

      I love eat Avocados as they are with salt and pepper, great lens looks yummy!

    • maryseena profile image

      maryseena 4 years ago

      Crunchy on the outside and all creamy inside! I can't wait to try. Thanks for sharing this wonderful idea.

    • SMW1962 LM profile image

      SMW1962 LM 4 years ago

      I can't wait to try this recipe! I usually just eat avacodos plain, this should be a real treat.

    • Charlieee LM profile image

      Charlieee LM 4 years ago

      Damn it, my family loves avocados, just showed dad your recipe and it's going to be tomorrow nights dinner, looks soooo good! Thanks so much for sharing this <3

    • captainj88 profile image

      Leah J. Hileman 4 years ago from East Berlin, PA, USA

      I think this is honestly the first avocado recipe I've ever seen that I could sink my teeth into. I think I get bothered by their over-smooth texture, but these look amazing. Must try! Like, FB shared, and Pinned. Thanks for the great recipe!

    • ofdifferentsorts profile image

      Paul Franciskato 4 years ago from Junction City, Kansas

      They look good. I'll have to try this recipe sometime. I usually cut avocado into little wedges and put it on my salad and sometimes I make guacamole.

    • Erin Mellor profile image

      Erin Mellor 4 years ago from Europe

      What a great idea, I'd have thought they'd go brown and mushy when baked, but they look amazing.

    • Ataraxia1 profile image

      Ataraxia1 4 years ago

      These look so yum, I think I will have to give these a try very soon.

    • profile image

      bender2003 4 years ago

      seems delicisous I used to put avacodo inside my springrolls before deep fry!

    • Klinetka profile image

      Klinetka 4 years ago

      This looks yummy

    • profile image

      FoodEwriter 4 years ago

      these look like absolute heaven :)

    • profile image

      cmeverything 4 years ago

      Oh my gosh, can't believe I never thought of this. Will definitely try... as soon as I get an oven... you wouldn't believe how uncommon ovens are here in Chiang Mai!

    • Michey LM profile image

      Michey LM 4 years ago

      This is supper and it is easy to make. I like avocado and I always keep looking to new recipes. Thanks so much!

    • LynetteBell profile image

      LynetteBell 4 years ago from Christchurch, New Zealand

      I'll have to give it a try! I would have thought they'd be too soft! Sounds ym

    • profile image

      anonymous 4 years ago

      Im with esmonaco, avocado dip is what i usually have and make quite often

    • chardonnay1313 profile image

      chardonnay1313 4 years ago

      That looks Yummy

    • profile image

      savvymommaa 4 years ago

      Wow I have never tried this and never even thought of it! Me being the absolute Avocado fan this is going on my to do recipes asap! Thanks for your wonderful demonstration :)

    • kevkev227 lm profile image

      kevkev227 lm 4 years ago

      Guacamole!!!!

    • esmonaco profile image

      Eugene Samuel Monaco 4 years ago from Lakewood New York

      Yes we usually make acocado dip

    • Corrinna-Johnson profile image
      Author

      Corrinna Johnson 4 years ago from BC, Canada

      @Rosetta Slone: I have included an egg free substitute to the recipe for vegans. You can also use any liquid such as water, coconut water, soy milk ect instead of the egg.

    • Max Globe profile image

      Max Globe 4 years ago

      Yammy!!!

    • profile image

      kodiwoedee 4 years ago

      Yum, I love Avocados! I will have to try this very soon.

    • profile image

      BennA-C 4 years ago

      Good article and a nice recipe. I already enjoy avocados; this is a nice twist. What I'm curious about is the use of egg-free mayo when the recipe includes an egg...? My question is because, being egg-free personally, I find it an interesting feature.

    • Rosetta Slone profile image

      Rosetta Slone 4 years ago from Under a coconut tree

      I've been making something very similar for years and didn't realise others made avocado fries, too. I add sesame seeds to the breadcrumb mix.

      Just wanted to mention that even using vegan mayo, you use eggs to dip the fries into breadcrumbs so they're not suitable for vegans.

    • Stuwaha profile image

      Stuwaha 4 years ago

      These look absolutely amazing. Bookmarked!

    • queenofduvetcover profile image

      queenofduvetcover 4 years ago

      Wow, I never thought of frying avocado. I am definitely going to try this, thanks!

    • LilyBird profile image

      LilyBird 4 years ago

      This looks and sounds beyond yummy. Thanks for sharing the recipe.

    • profile image

      JZinoBodyArt 4 years ago

      I neeeeed to try this! Delicious lens!

    • girlfriendfactory profile image

      girlfriendfactory 4 years ago

      OMGoodness, these look sooooooooo delicious! I want to try them right now (sadly, it's after 1AM and the grocery store is closed ~ oh no!) but I will have to wait! I love that wire baking rack...you should add that to your amazon list!

    • smine27 profile image

      Shinichi Mine 4 years ago from Tokyo, Japan

      thus is a fantastic way to use avocados!

    • profile image

      anonymous 4 years ago

      @Corrinna-Johnson: Thank you so much! :)

    • Corrinna-Johnson profile image
      Author

      Corrinna Johnson 4 years ago from BC, Canada

      @anonymous: Absolutely! The egg is just to add a little moisture for the bread crumbs to stick to.

    • profile image

      anonymous 4 years ago

      Can you use an egg substitute? Such as flax and water or Ener G egg replacer?

    • EzLoanLookUp LM profile image

      EzLoanLookUp LM 4 years ago

      This looks so good. Great lens

    • profile image

      mina009 4 years ago

      Great recipe!

    • Diaper Bag Blog profile image

      Stanley Green 4 years ago from Czech Republic

      Hey! This is awesome idea. I've never eaten avocados in this way... I'll definitely try it!

    • profile image

      resabi 4 years ago

      Ok, these I am going to make. Yummy. And your photos are so appetizing as well. This is a great lens and a great recipe. Thanks!

    • Susan Zutautas profile image

      Susan Zutautas 4 years ago from Ontario, Canada

      I've never had cooked avocados before and will try your recipe soon. My favorite way to eat them is by just sprinkling garlic powder on them. Guacamole is another way I enjoy them.

    • Bazrius profile image

      Bazrius 4 years ago

      Wow looks delicious. I don't eat avocados very often but I might change that after reading this.

    • Rhonda Lytle profile image

      Rhonda Lytle 4 years ago from Deep in the heart of Dixie

      These look awesome! I would have never thought of this. I'm not a huge raw Avocado fan but I love fries, so the idea of healthy ones just takes the cake.

    • profile image

      RinchenChodron 4 years ago

      Wow, these look incredible!

    • profile image

      jura 4 years ago

      I lo e avocado I will have to make this dissh , great idea .

    • Yamin Joe profile image

      Yamin Joe 4 years ago

      I eat Avocado every day for 9 months, I usually spread the Avocado on a dread and eat them! Or with veg salad. Your recipe seems to me a good one, I will definitely try it, Thanks for sharing.

    • delia-delia profile image

      Delia 4 years ago

      Awesome lens, subject and instructions...very well done! this will be made on my upcoming vacation trip, can't wait! Thanks for sharing!

    • PastorSam LM profile image

      PastorSam LM 4 years ago

      Love Avocados (probably why I wrote a lens about them). I will put a link on the lens for you. Love the pictures!!!.

    • profile image

      anonymous 4 years ago

      we eat avacados virtually every day with S&P, never tire if them, they just go with everything imo. I will be trying this.

    • sharonbellis profile image

      Sharon Bellissimo 4 years ago from Toronto, Ontario, Canada

      I am going to try this! Looks yummy. I have only had avocados in guacamole, its time to kick it up a notch.

    • Gypzeerose profile image

      Rose Jones 4 years ago

      I like about everything that there is to do with an avocado. This sounds delicious, pinned to my vegetable board so I can come back and make it sometime!