I am sooooo excited for you guys to try this recipe! I’m a huge snacker. I snack alllll day, and this is one of my new favorites. It’s so rich an filling that I can usually only eat a few slices at a time! Luckily, it’s a snack with a purpose, because avocados are filled with healthy fats that will leave you feeling satisfied but not weighed down.

You’ve probably noticed that I like to keep my ingredient lists rather small. I like my recipes to be intriguing but not intimidating. My goal is to make healthy eating fun, easy, simple, and delicious for everyone. I hope you love these 4 ingredient Avocado Fries and super easy High Protein Ranch Dip made with only 2 ingredients!


This question comes up pretty often. What is panko and why is it better than regular bread crumbs?
Panko is a Japanese-style breadcrumb traditionally used as a coating for deep-fried foods. The biggest difference between panko and standard breadcrumbs is that panko is made from bread without crusts.

Panko’s crustless bread is coarsely ground into airy, large flakes that give fried foods a light, crunchy coating. The flakes tend to stay crispier longer than standard breadcrumbs because they don’t absorb as much grease.


For this recipe I’ve paired my Avocado Fries with a High Protein Ranch Dip. One of my favorite healthy eating swaps is using Greek yogurt instead of Sour Cream. It has way less fat, much more protein, and contains probiotics which are live bacteria that support the healthy bacteria in your gastrointestinal tract and may help treat some digestive disorders and flatten your tummy. Since plain greek yogurt is tart, you get a very similar flavor to sour cream, but with tons of benefits.

Healthy Baked Avocado Fries
Serves 2

1 large avocado
1/4 cup whole wheat flour
1/4 cup egg whites (or egg whites from 2 eggs)
1/2 cup panko breadcrumbs

Preheat oven to 425. Cut avocado into small slices. Place flour, beaten egg whites, and panko bread crumbs in separate bowls or plates and form an assembly line. Once slice at a time, dip avocado into the flour and dust off excess. Next dip the avocado into egg whites, and lastly, coat with panko bread crumbs. Place complete led avocado slices on a baking sheet lined with parchment paper. Repeat until all slices have been coated. Bake for 15-20 minutes until edges become golden brown. Remove from oven and serve with High Protein Ranch Dip.

High Protein Ranch Dip
1  container (5.3 oz.) Chobani 0% Original
1/2 packet Simply Organic Ranch Dip Mix

Add half of the packet of ranch dip mix to the Chobani Greek yogurt container and mix well.

16 Comments on Healthy Baked Avocado Fries

  1. Elizabeth
    September 12, 2014 at 1:13 am (10 years ago)

    These look incredible, would never have thought to bake avocado! xx

    • Catherine
      September 12, 2014 at 1:30 am (10 years ago)

      It’s so creamy and amazing baked!

  2. Melinda
    September 12, 2014 at 5:43 am (10 years ago)

    I just cant wait to try these tonight!!! Thank you!

  3. Hydie Johnson
    September 12, 2014 at 12:43 pm (10 years ago)

    Hey, thanx they sound great,i will surprise my family and friends with them

  4. MacKenzie
    September 12, 2014 at 3:19 pm (10 years ago)

    Can’t wait to try this…it looks delicious! I’ve always wanted to try avo fries, but I was weary at restaurants because they seemed like grease bombs. Thanks for the post.

  5. Saniel
    September 13, 2014 at 7:35 am (10 years ago)

    Veganize this with non dairy milk or egg replacer and plain soy yogurt or cashew sour cream. Also some of those season packets contain a lot of salt read the and label and some Panko flakes contain sugar.

  6. Chanelle
    September 13, 2014 at 8:09 am (10 years ago)

    Is this on your fb? Can I share it??? My friend Lisa posts healthy foods and work outs in her accountability group and I’d love for her to try these!!

  7. Debie Grace
    September 15, 2014 at 3:31 am (10 years ago)

    I will try baking an avocado soon using this recipe! Thanks 😀

  8. Dr. Joe Tagliarini
    September 15, 2014 at 11:12 am (10 years ago)

    Avocados are one of those super foods that we all could use more of! I think baking them to add a little crunch is a great way to satisfy that snack craving we all have, but keep it super healthy and fresh at the same time!

  9. Lisa E. @ Lisa vs. the Loans
    September 15, 2014 at 5:27 pm (10 years ago)

    Pinning for future reference – I freaking love avocados and this just gave me another reason to devour even more of them!

  10. Lisa
    September 16, 2014 at 6:03 am (10 years ago)

    What a great snacks, I am sure it is declicous! Unfortunately I don’t have an oven for the moment so I will try to make them in the sauce pan, creating a substutue oven with the lid, it is worth testing! 🙂

    I am huge snacker to and nuts is my favorit, vegetable fat makes you feel full faster and longer. 🙂

  11. Christina
    September 26, 2014 at 9:31 am (10 years ago)

    You blew my mind!!!! Saw you on Girl Nesting. Um. Wow. Making these but I’m going to use like 20 avocados. Thank you!!!

  12. Taylor
    March 27, 2016 at 6:07 pm (8 years ago)

    These were amazing! My new favorite snack! Going to make these for parties!

  13. Annie
    August 24, 2020 at 8:21 am (4 years ago)

    Annie, I can’t wait to try these. It sounds great. This will make a great snack.


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