Low Carb Air Fryer Shrimp Pepper Poppers (WITH OVEN OPTION)
April 2, 2019

Low Carb Air Fryer Okra (WITH OVEN OPTION)

You won’t believe the simple ingredients in this low carb air fryer okra. No air fryer? No worries! I give you the simple steps on how to roast okra in the oven.

Before scrolling down to the recipe, be sure to read my easy tips for making your recipes low carb, keto friendly and delicious.

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Question Time: Who loves okra?

You love okra or you hate okra. I happen to love okra – I love okra raw, I love okra roasted, I love okra in dishes, and I love okra in gumbo! It’s safe to say, I have ZERO hate for okra.

Mr Skinny Louisiana on the other hand, he has a bit of, let’s just say, he thinks okra is a little odd. His biggest complain, ‘It’s pretty slimy.’

His quote makes a ton of sense and while okra is considered a vegetable, it is often used to thicken soups and stews. And yes, if okra is cooked wrong (mainly overcooked), we can have a slimy mess. However, don’t run away from this vegetable just because you witnessed an overcooked okra dish at the local community center.

It’s time to take okra to the Skinny Louisiana drawing board. I had a few challenges – I had to make sure I did not overcook okra (hello slime) and I had to give it a bit a BOLD flavor. After researching all my okra recipes, the easiest way to bring okra into your family, who may have a bit of a slime fear, is to roast. With a few simple changes, I was able to take okra to the Air Fryer AND in the oven. The result is a yummy veggie dish the entire family will love.

Where to Shop for Low Carb Ingredients

Before I go over ingredients, know the items used in this recipe can be found at many of your local supermarkets and Drug Emporium. Many of you know my love of Drug Emporium stores. Not only does Drug Emporium have amazing prices (often the cheapest in town), I work with this amazing company in putting on Low Carb Food Demonstrations and product selection for shelves. All my items in the recipes are from Drug Emporium. For a full list of Drug Emporium store locations, click here.  No Drug Emporium in your town? No worries, you will be able to find these ingredients at your local supermarket.

What Air Fryer Do I Use?

I love my Air Fryer! Many of you have posed the questions, ‘What Air Fryer do you have?’ ‘What is your favorite brand of Air Fryer?’ I have a basic Phillips Air Fryer and love it. I encourage folks to shop around and see what Air Fryer fits their needs. I must confess, I now own 2 Air Fryers. For Christmas, I received a Ninja Foodi, and I am ready to use this bad boy soon!

Looking for more Air Fryer recipes? Check out my Low Carb Air Fryer Dill Pickles.

Equipment Needed in our Low Carb Air Fryer Okra

  • Measuring spoons – 1 tsp
  • Tongs
  • Clean bowl or mixing bowl
  • Air Fryer

Equipment Needed in our ROASTED Low Carb Okra

  • Measuring spoons – 1 tsp
  • Clear bowl or mixing bowl
  • Rubber spatula or wooden spoon
  • Baking Sheet
  • Non Stick Aluminum foil

Ingredients in our Low Carb Air Fryer Okra

  • Okra
  • Olive oil
  • Tony Chachere’s BOLD Creole Seasoning

Low Carb Ingredient Substitutions in our Low Carb Air Fryer Okra

Olive oil

While already a low carb item, we use olive oil for heart healthy purposes.

Okra

Don’t forget about this low net carb winner!!!! A half of cup serving of okra is only 20 calories and 3.5g of carbs. The best part – we are looking at 1.6 grams of fiber, giving us a little over 1 net carb per 1/2 cup serving!

Tony Chachere’s BOLD Creole Seasoning

I need SPICE! Containing zero carbs AND a whole lot of kick, Tony Chachere’s BOLD Creole Seasoning gives this dish a POW without hiking up the sodium content. 

How to Store Low Carb Air Fryer Okra Leftovers

I highly doubt you will have any leftovers, but you can store in the refrigerator in any reusable plastic container with a lid. 

How to Make Low Carb Air Fryer Okra

GATHER your equipment.

  • Mixing bowl (or clear bowl), measuring spoons (2), and tongs.

WASH your okra. Blot dry.

COMBINE ingredients.

  • Toss okra, olive oil, and seasoning.

AIR FRYER magic.

  • Using tongs, layer okra in the Air Fryer. Because this okra or not breaded, you can layer the okra on top of each other.

COOK okra.

  • Cook at 390 for 10-15 minutes. I highly recommend checking at 8 minutes and shake the basket. Cook till your level of crispiness.

SERVE.

How to Make Low Carb Okra in the Oven

PREHEAT oven to 425.

GATHER your equipment.

Mixing bowl (or clear bowl), measuring spoons (2), and tongs.

WASH your okra. Blot dry.

COMBINE ingredients.

Toss okra, olive oil, and seasoning.

PREPARE to bake.

Line pan with non stick aluminum foil. Line okra in pan. Bake for 15 minutes.

Low Carb Air Fryer Okra Recipe

Directions:

  • In a medium bowl, combine all ingredients.
  • Layer okra in Air Fryer Basket.
  • Cook at 390 for 10-14 minutes, checking at 8 minutes. After 8 minutes, cook to your level of crispness.
  • How to Make Low Carb Roasted Okra

If you don’t have an Air Fryer, no worries, follow these simple suggestions on roasting okra:

  • Preheat oven to 425. Line baking sheet with non stick aluminum foil.
  • In a medium bowl, combine okra, olive oil, and Tony’s.
  • Line baking sheet with okra.
  • Bake for 15 minutes.
  • Serve.

Yield: 3-4 servings (depending if using ½ pound to 1 pound)

Nutrition Facts per Serving (using ½ pound): Calories: 35. Fat: 1.5g. Cholesterol: 0mg. Sodium: 200mg. Carbs: 6g. Fiber: 2g. Sugars: 1g. Protein: 1 g.

NET CARBS: 4g

You can purchase our fabulous cookbook, Skinny Louisiana…in the Kitchen at the following link.

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Email – ask Shelly questions at shelly@skinnylouisiana.com This recipe was developed and copyright by culinary dietitian Shelly Marie Redmond. She is the author of Skinny Louisiana…in the Kitchen and upcoming Skinny Louisiana…in the Slow Cooker. She practices out of Eberhart Physical Therapy which she co-owns with her husband Greg. In her spare time, she watches Snapped and Investigatio