This Baked Avocado Fries recipe is served with Green Goddess Protein Dip. The best vegan, gluten free appetizer for St. Patrick’s Day!
Avocados are officially the world’s most loved fruit. Yes, even more popular than raspberries and way trendier than bananas. For good reason, too- they’re super delicious and packed with nutrition.
I’m personally obsessed with avocado toast, but I’m always looking for new ways to throw them into my life. This baked avocado fries recipe is served with high protein Green Goddess dip. It’s officially my new favourite way to eat avocadoes! They’re super green and perfect for a St. Patrick’s Day party as a vegan, gluten free appetizer that’s WAY better for you than the usual pub fare.
Why This Recipe Works
Why try this baked avocado fries recipe?
- Festive green for St. Patrick’s Day
- Packed with healthy monounsaturated fats
- Vegan and gluten-free
- Baked, not fried
And most importantly, they’re magically delicious. Avocado is inherently super buttery, creamy and soft, so battering it up in a high fibre, gluten free crispy crunchy crust is a recipe for the best of all worlds. Smooth meet crunchy. Happy meet Abbey. See, we’re all good friends.
Table of contents
Key Ingredients
Crispy Rice Cereal – I used Chex, but any other rice cereal will work. This serves as our light, crispy breading, similar to Panko.
Avocado – The star of this avocado fries recipe. Your avocado should be ripe, but not so ripe that it’s mushy. Make sure it’s firm enough to cut into even slices.
Oats – To keep this recipe gluten-free, we use oat flour in the breading mixture.
Soft Tofu – This is the creamy, high protein base for our Green Goddess dip. Soft tofu is high in complete plant-based protein and can be blended into a smooth sauce that’s a blank canvas for any flavouring agents.
Fresh Herbs – I used parsley and basil in the Green Goddess dip, but any fresh herbs that you like will be super delicious.
How To Make This Recipe
Step One: Preheat an oven to 450 F and line a sheet pan with a nonstick cooking mat or parchment paper.
Step Two: Prepare three bowls. Mix the oat flour, cumin, chili, salt and pepper in one bowl and set aside.
Step Three: In the next bowl, mix the flax and water and set in the fridge to thicken for 15 minutes to make a “flax egg”.
Step Four: Add the chex cereal to the food processor and pulse into panko-like crumbs, then transfer to the third bowl.
Step Five: Dip the avocados into the oat mixture, then the flax egg, then the Chex cereal mixture. Place on the baking sheet and bake for 15 minutes until lightly golden brown, turning once half way through. Sprinkle with a pinch of fleur de sel.
Step Six: Meanwhile, place the tofu, garlic, lemon juice, chives, basil, parsley, Dijon, and maple syrup in the food processor and puree until very smooth. Season with salt and pepper, to taste and set aside.
Step Seven: Serve the avocado fries with the dip and enjoy.
Expert Tips
The key to this avocado fries recipe is to make sure your baking pan isn’t too crowded. We want these avocado fries to get CRISPY, so there needs to be enough room for the hot air to circulate.
Recipe FAQs
I used Chex because I love the taste, but a puffed rice cereal would be best. This keeps it gluten-free, plus rice cereals tend to be lighter. If you do try another cereal, let me know which one and if it worked!
Yes, you can. A flax egg is just a good option to keep this recipe plant-based.
More Recipes You Might Like
I’m all about healthy appetizers you can make at home. Here are more faves:
- Avocado Deviled Eggs with Everything Bagel Spice
- Vegan Cauliflower Wing with Honey Garlic Sauce
- Baked Spicy Tofu Sticks with Buffalo Sauce
- Grilled Sweet Potatoes with Avocado Lime Crema
Now, what are you planning to make for St. Patrick’s Day? Are you a total avocado fan like me? If you’ve made this avocado fries recipe, let me know your thoughts!
Vegan Gluten Free Baked Avocado Fries with Green Goddess Protein Dip
Ingredients
Avocado Fries
- 1/4 cup plus 2 tbsp oats pulsed into a powder in the food processor, gluten free if needed
- ½ tsp cumin
- ¼ tsp chili powder
- ¼ tsp table salt
- ¼ tsp cracked black pepper
- 2 tbsp ground flax seed
- ¼ cup plus 2 tbsp water
- 3 cups Chex cereal or similar crispy rice cereal
- 2 firm avocados cut into 8 slices each
- Pinch fleur de sel
Green Goddess Protein Dip
- 175 grams soft tofu
- 1 clove garlic minced
- Juice from 1 lemon
- 2 tbsp chives minced
- ¼ cup basil leaves
- 1 cup parsley leaves
- 2 tsp Dijon mustard
- 1 tsp maple syrup
Instructions
- Preheat an oven to 450 F and line a sheet pan with a nonstick cooking mat or parchment paper.
- Prepare three bowls. Mix the oat flour, cumin, chili, salt and pepper in one bowl and set aside.
- In the next bowl, mix the flax and water and set in the fridge to thicken for 15 minutes to make a “flax egg”.
- Add the chex cereal to the food processor and pulse into panko-like crumbs, then transfer to the third bowl.
- Dip the avocados into the oat mixture, then the flax egg, then the Chex cereal mixture. Place on the baking sheet and bake for 15 minutes until lightly golden brown, turning once half way through. Sprinkle with a pinch of fleur de sel.
- Meanwhile, place the tofu, garlic, lemon juice, chives, basil, parsley, Dijon, and maple syrup in the food processor and puree until very smooth. Season with salt and pepper, to taste and set aside.
- Serve the avocado fries with the dip and enjoy.
Video
Nutrition
Abbey Sharp is a Registered Dietitian (RD), regulated by the Ontario College of Dietitians. She is a mom, YouTuber, Blogger, award winning cookbook author, media coach specializing in food and nutrition influencers, and a frequent contributor to national publications like Healthline and on national broadcast TV shows.
Mikki says
You always seem to have the most amazing recipes on here. These look delicious!
Abbey Sharp says
aw thanks Mikki
Kerri Olkjer says
Oh my goodness, what a creative recipe! Love it.
Abbey Sharp says
yay!
Esther says
Yum!!! I love avocados! I eat so many I’m surprised I’m not green yet! Pinning to make soon 🙂
Abbey Sharp says
hahahaha
Emily @Sinful Nutrition says
This would be one way I’d want to go green for St. Patty’s day! They look super crunchy and delicious!
Abbey Sharp says
they are!
dixya @food, pleasure, and health says
i love avocado fries in my tacos but i could totally see this happening. i love the idea of chex for extra crispiness!
Abbey Sharp says
OMG so good
jill conyers says
My whole family loves avocados. They’re a staple in our house.
Abbey Sharp says
me too
Chrissy says
I think I’ve only ever had avocados in guacamole and salads. I never would have thought to bake it. This is genius.
Abbey Sharp says
you’ll love it
Allyson Brandt says
These are so creative! I’ve had trouble finding St. Patrick’s day snacks for my good-sensitive homeschool co-op…the other mamas will love this!
Allyson Brandt says
Lol, food-sensitive. Hi there, autocorrect!
Abbey Sharp says
lol
Abbey Sharp says
yes!
Deborah @ Confessions of a mother runner says
How creative to use cereal for the breading. I love baked avocado!
Abbey Sharp says
me too
Tara @ A Daily Dose of Fit says
You had me at “avocado.” So yum. Always.
Abbey Sharp says
right?!
Katrina says
YUM! a healthy fat substitute for the alternatives we tend to lean towards
Abbey Sharp says
totally
Liz @ I Heart Vegetables says
Omg YUM! I think you just took my two favorite foods (avocado and fries) and made the best recipe ever! haha I’m definitely going to try this!
Abbey Sharp says
yes!! enjoy it
ACKTIVE LIFE says
Oh how I love your recipes! This one looks so so so GOOD, dreamy, and creamy! Thanks for sharing and inspiring! 🙂
Abbey Sharp says
so glad you liked
Chrissy @ Snacking in Sneakers says
I love me some avo! I’ve never tried fries like this, but I use chex cereal (and a few potato chips) to make a gluten free coating for chicken fingers that’s so yummy.
Abbey Sharp says
yes enjoy
[email protected] says
I can just imagine biting into these now. Crunchy on the outside and silky smooth on the inside. They look amazing!
Abbey Sharp says
yep so good