Crispy Baked Okra
Crispy Baked Okra turns frozen cut okra into a light, crunchy bite with a golden cornmeal-panko crust and a hint of garlic and pepper. The exterior bakes up shatteringly crisp while the inside stays tender, offering a lighter riff on classic fried okra. Serve hot as a snack, appetizer, or an easy side for weeknight dinners and cookouts.
- Prep10 mins
- Cook25 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Crispy Baked Okra, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 56 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 14 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityFair
- 42 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 69
- Heart Health
- 72
- Metabolic
- 34
- Digestive
- 32
- Inflammatory
- 14
- Performance
- 35
- General Wellness
- 1
Preheat the oven to 375 degrees F (190 degrees C). Set a baking rack on a baking sheet or sheet pan.
- 2
Microwave the frozen okra using your microwave's frozen vegetable setting, or on high for 8 minutes. Drain and let it cool on paper towels for about 5 to 10 minutes. Coat generously with butter flavored cooking spray. Put the cornmeal, panko bread crumbs, garlic salt, and pepper into a plastic food storage bag. Add the okra to the bag and shake to coat it with the cornmeal mixture.
- 3
Take the okra out of the bag and arrange it on the prepared baking rack. Bake in the preheated oven until golden brown and crispy, about 15 to 20 minutes.
- Calories 470.48 kcal High 24%
- Protein 3.98 g Low Source 8%
- Carbohydrate 35.07 g 13%
- Total Fat 35.6 g High 46%
- Saturated Fat 2.29 g Moderate 11%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.0 mg Low Source 0%
- Sodium 55.23 mg Low Source 2%
- Dietary Fiber 4.34 g Moderate 16%
- Total Sugars 2.01 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 93.81 mg Low Source 7%
- Iron 1.18 mg Low Source 7%
- Potassium 359.29 mg Low Source 8%
- Vitamin A 40.87 mcg Low Source 5%
- Vitamin C 26.16 mg Good Source 29%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Wheat 🌾
- Gluten
- Corn 🌽
- Garlic 🧄
About This Recipe
Crispy Baked Okra is made with 6 ingredients and serves 4. It takes about 35 mins and is rated easy. Key ingredients include Black Pepper, Butter Flavored Cooking Spray, Cut Okra, and Garlic Salt. Each serving provides about 470.48 kcal.
Recipe Questions
- What is Crispy Baked Okra made of?
- The main ingredients are Black Pepper, Butter-Flavored Cooking Spray, Cut Okra, Garlic Salt, Panko. The full list of 6 is above.
- How long does it take to make Crispy Baked Okra?
- About 35 mins in total: 10 mins to prepare and 25 mins to cook.
- How many calories are in one serving?
- One serving provides about 470.48 kcal. The full nutrition breakdown is above.
- Is Crispy Baked Okra easy to make?
- This recipe is rated easy, with 6 ingredients and 3 steps.
- Is Crispy Baked Okra healthy?
- Crispy Baked Okra has an easyChef Pro health score of 40/100. Per serving, it provides 470.48 calories and 3.98 g of protein, or 8% of the Daily Value. It is a good source of vitamin C. Worth noting per serving: saturated fat at 2.29 g (11% of the Daily Value). It contains Wheat, Gluten, Corn and Garlic, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
easyChef Pro analyzes up to 41 nutrients using data sourced from USDA and other verified food databases. Its scoring method uses the nutrients relevant to nutrition quality, calorie density, processing level, and your selected health goal. Recipes and food products get a health score from 0 to 100, calculated using consistent rules instead of being estimated by AI. The same nutrition data, serving size and health goal will produce the same result.
The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
Your health goal also matters. easyChef Pro evaluates recipes and products across six health areas and adjusts their importance for your selected goal. This means the same food may be a better fit for one health goal than another.
For recipes, changing an ingredient, quantity or serving size changes the nutrition and may change the score. Remix the recipe in easyChef Pro to calculate fresh nutrition and scores for the version you actually make. Product scores are based on the nutrition and serving information associated with that specific product.
Score a recipe free, no app required