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Avocado Fries: A Healthy Fat Alternative for Kids

Dianna is a writer with a background in education and business. She writes to inspire and encourage others.

A single serving (3-4 pieces) is about 320 calories, but it's a good source of unsaturated fat. Eating healthy can be delicious!

A single serving (3-4 pieces) is about 320 calories, but it's a good source of unsaturated fat. Eating healthy can be delicious!

I am always on the hunt for alternative ways to serve meals to my family. Like everyone else, I purchase the same food items each week because my loved ones have certain preferences I dare not mess with—especially when it comes to serving healthy choices.

Since we are a Hispanic-oriented household, avocados are an essential staple in our pantry. As a child, I chomped on them like apples. And I know I have eaten well over the average person's lifetime consumption of guacamole.

Finding creative ways to serve avocados can be a challenge, but when I heard about this recipe, I could not resist experimenting. My family loves it, and that makes this mamacita very happy.

(By the way, these fries are actually oven-baked—but calling them "fried" makes them sound more appealing to kids, don't you think?)

Some of the ingredients

Some of the ingredients

Avocado Fries (Oven Baked)

Prep timeCook timeReady inYields

25 min

10 min

35 min

Serves 4 to 6 people


  • 1/4 cup all-purpose flour
  • 1/4 teaspoon sea salt, fine ground
  • 1/4 teaspoon garlic salt, or Herbamare seasoning
  • 1/4 teaspoon ground cumin
  • 1/2 teaspoon dried parsley
  • 1/4 teaspoon black pepper
  • 1/1/4 cups panko break crumbs
  • 1/4 cup grated Parmesan cheese
  • 2 eggs, lightly beaten
  • 2 medium Hass avocados
  • 1/4 cup lite olive oil
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  1. Preheat oven to 450 degrees. Peel, pit, and slice the avocados into 1/2 inch wedges.
  2. Line a baking sheet with parchment paper (foil can be substituted). Spray nonstick cooking oil on the paper (or lightly oil the parchment or foil with olive oil).
  3. Using a shallow bowl (large cereal bowls will do), combine flour, sea salt, garlic salt, parsely, cumin, and pepper.
  4. In a second bowl, lightly beat the eggs. Pour the panko bread crumbs and grated Parmesan into a third shallow dish. Mix well.
  5. Set up an assembly line process: Dip avocado slices in flour mix. Coat evenly. Shake off excess. Next, dip slices in beaten eggs. Lastly, coat them with the panko-Parmesan mixture.
  6. Arrange slices in a single layer on the parchment paper-lined baking sheet. Drizzle olive oil over the fries. (You can also spray them with cooking oil for added flavor.)
  7. Bake 8 to 10 minutes until crisp and golden brown. Serve with a dipping sauce of your choice. (I use hummus or a sour cream-chipotle based dip.)

Avocado Tips and Info

  • Do you know how to pick a ripe avocado? It took me a few attempts to pick the perfect avocado at the grocery store. My mother's advice was to hold it in your palm and gently squeeze. If it yielded gently then it was ready to eat (similar to squeezing softened butter). If it yields like a soft peach, it is overly ripe.
  • Buy avocados that are dark in color with tints of light green on the skin. The photo below is an example of perfect color for ripened fruit. By the way, avocados cannot ripen on the tree, they must be picked. This is due to the chemical content of the tree leaves.
  • How does it taste? In my opinion, if you like the fresh, crisp, green taste of cucumbers you will enjoy eating avocados. The flesh of the fruit is meaty and has a firm texture unlike other fruits. I believe the fat content adds much to its flavor. Kids naturally love high-fat food content and serving avocados will fulfill cravings in a healthier way. Living in South Florida we have the larger variety available, although I prefer the California Haas variety for its taste.
  • Avocados are sodium and cholesterol free which makes them perfect for those of us on specific food plans, and a key component of a diabetes diet. They are high in fiber and contain essential vitamins such as vitamin B6, C and E. And if you are trying to get more potassium and magnesium in your meals, the avocado is perfect for meeting those needs.
  • You can store cut avocados in the refrigerator by placing them in a container filled with water. The water level should be about 1/2 inch above the fruit so that it is submerged completely. This method will prevent spoilage and keep it nice and green. For extra protection, you can brush the green flesh with fresh lemon juice to preserve its fresh taste and color. Use it within two days for best results.

How to Cut an Avocado

The Benefits of Eating Avocados


How Much Do You Know?

For each question, choose the best answer. The answer key is below.

  1. Avocados are a fruit.
    • True
    • False
  2. Which two US states produce avocados?
    • Texas and Florida
    • California and Florida
    • Florida and New Mexico
  3. What percentage of US households buy avocados?
    • 23%
    • 33%
    • 43%
    • 63%
  4. Avocados cannot ripe on a tree.
    • False
    • True
  5. The amount of guacamole consumed during the 2014 Superbowl in the US.
    • 50 million pounds
    • 75 million pounds
    • 100 million pounds
    • 125 million pounds

Answer Key

  1. True
  2. California and Florida
  3. 43%
  4. True
  5. 100 million pounds

© 2014 Dianna Mendez

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