Simple “Fried” Okra

Posted by Mike Miryala on

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Okra is indeed a plant-based and low-carb food that can be a great addition to a low-carb diet. It is a versatile vegetable with a unique texture and a mild, slightly earthy flavor. Here's why okra is a good choice for a low-carb eating plan:

  • Low in Carbohydrates: Okra is relatively low in carbohydrates, making it suitable for those following a low-carb or ketogenic diet. In a 100-gram serving of raw okra, there are approximately 7 grams of net carbs. This makes it an excellent option for adding bulk and nutrition to your meals without significantly impacting your carbohydrate intake.
  • High in Fiber: Okra is rich in dietary fiber, which offers numerous health benefits. The fiber in okra aids in digestion, helps regulate blood sugar levels, and promotes feelings of fullness, which can support weight management. The fiber content in okra also contributes to its low net carb count.
  • Nutrient-Rich: Okra is packed with essential nutrients. It contains vitamins A, C, and K, as well as folate and minerals like magnesium and potassium. Okra is also a good source of antioxidants that can help protect against cellular damage.
  • Versatile in Cooking: Okra can be prepared in various ways to suit different tastes and preferences. It can be roasted, sautéed, stir-fried, added to soups and stews, or used in vegetable curries. Additionally, okra can be breaded and baked to create a low-carb alternative to fried foods.


When incorporating okra into your low-carb diet, it's important to be mindful of other ingredients and cooking methods used in recipes, as they can affect the overall carbohydrate content.

    Simple “Fried” Okra

    Prep Time: 5 minutes
    Cook Time: 10 minutes
    Yield: 4 servings
    Category: Snacks, Sides
    Cuisine: Asian


    • 1 lb (450 g) okra, cut into 1-inch (2 ½ cm) pieces
    • 1 Tablespoon (15 ml) of avocado oil
    • 1 teaspoon (5 g) of salt
    • 1/2 teaspoon (1 g) of pepper
    • 1/2 teaspoon (1 g) of paprika (or chili powder for a spicier option)


                            1. Preheat the air fryer to 350°F (175°C).
                            2. Toss all of the ingredients in a large bowl until completely coated.
                            3. Place the seasoned okra in a single layer in the air fryer basket or tray. (If needed, cook the okra in several batches.)
                            4. Cook the okra for 10 to 12 minutes, turning over halfway through the cooking time, until browned and cooked to your liking.
                            5. Carefully remove the okra from the air fryer and let cool slightly before serving.

                                              Nutrition: (Estimated and based on per-serving amounts.)

                                              • Calories: 63
                                              • Fat: 4 g
                                              • Total Carbs: 9 g
                                              • Fiber: 4 g
                                              • Sugar: 1 g
                                              • Net Carbs: 5 g
                                              • Protein: 2 g

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