Oven Baked Okra

Oven Baked Okra quick and easy way to cook okra in the over. Crunchy, spicy and delicious, perfect for a side dish, snack or an appetizer. Low-calorie and low-carb, this okra baked in the oven makes the perfect Keto side dish.

OVEN BAKED OKRA ON A WHITE BOWL

 

This recipe has been in my drafts for years. I can usually purchase okra from the grocery store year round here in Chicago, but I usually make it in the summer, not sure why. Okra is a popular item in Bulgarian cuisine, used in soups and stews and sometimes roasted.

I know okra is one of those things that you either love or hate, just like Brussel sprouts. There are some tips to consider when purchasing, prepping and cooking okra.

What is Okra used in?

Okra often is used as a thickening agent in soups like gumbo.

It also provides good nutritional value, because it is rich in fiber, vitamin C, folic acid and calcium.

Okra is from the same plant family as cotton and hibiscus. It is used for medical purposes (there are claims and studies that it helps to prevent and treat diabetes and lowering cholesterol).

Here in the USA, okra seems to be a Southern Thing. If you travel south you’ll notice that most restaurants have it in some form on their menu. From gumbo, to fried, roasted or boiled. I love it with grits, but today’s recipe is for slightly spicy, crunchy roasted okra.

Okra pods

How to cook okra?

You can use okra in soups – which means boiling, sautéed it or roast it in the oven, Okra can also be deep fried and also breaded and fried or oven baked.

You can also grill it, but I suggest doing it in a grill pan, because it may fall between the grill grates. These are the different methods on cooking, depending on the particular recipe.

Okra pods cut into pieces to make baked okra

What seasoning to use for this oven baked okra?

Okra does not have a lot of flavor on its own, but does take seasonings and flavors well.

You can use any vegetable appropriate seasoning of your choice, but it usually benefits of you season it with salt, pepper and paprika. I also like to add some garlic powder.

Okra goes well with spicy seasoning, this is why I used some cayenne pepper in the seasoning.

Oven baked sliced okra in a bowl

How long to bake okra in the oven for?

Bake in a preheated oven at 400 F for 20 minutes, until it is dry and browned on the edges.

If you decide, you can even bake okra in the oven at 425 F for 13-15 minutes, just be careful not to burn it.

Is okra Keto?

Okra is a vegetable, not a legume. It is a low-carb vegetable and this makes it perfect for the low-carb, Keto diet. This vegetable is also low in calories and super easy to prepare.

1/2 cup of fresh okra has only 2 grams of net carbs, 2 of grams fiber, 16 calories

How to reduce sliminess in okra?

You may already know or have heard that okra is a slimy vegetable. If you are using it to thicken a soup, sliminess is a good thing. If for example you want to cook it in the oven or fry it in a pan, sliminess can make cooking okra difficult.

This is why I suggest cooking in the oven at a higher temperature, so okra cooks fast.

Also when cutting the pods for this recipe, try to leave at least 1/4 inch off each end, this is where okra tends to have the most sliminess.

Some tips to reduce sliminess in okra:

  • Not to wash okra, but wipe with a wet towel and scrub. This does not work for me.
  • Soaking okra in vinegar for 1 hour before cooking (this tip does reduce sliminess).
  • Parboiling okra before roasting – this resulted in a slimy disaster, the pot with boiling water became like w jell-o filled with cut okra.
  • Cut okra into bigger pieces or don’t cut it at all. Okra can be roasted whole, but it will not be as crispy as if you cut it into small pieces.
  • Freezing the okra, before cooking can reduce sliminess when cutting. Although I have not tried this, I don’t see a reason why it won’t work.

What ingredients do you need to make this Roasted Okra Recipe?

  • 1 lb okra
  • 2 tbsp olive or vegetable oil
  • 1 tbsp himalayan salt
  • 1/2 tsp black pepper
  • 1 tsp paprika
  • 1/2 tsp garlic powder
  • 1 tsp paprika
  • 1/8 tsp cayenne pepper (optional)

baked okra in a bowl

Steps to make easy, crispy oven baked okra:

  1. Cut okra into 1/3 inch pieces, discard the ends.
  2. Combine seasoning in a small bowl.
  3. Preheat oven to 425 F. Line a baking sheet with foil.
  4. Spread cut okra on the baking sheet, then drizzle with olive oil. Sprinkle the seasoning and stir to coat.
  5. Roast for 13-15 minutes (or slightly longer), until the ends are golden.

More roasted vegetable recipes:

Servings: 9

Roasted Okra Recipe

Prep Time:
5 mins
Cook Time:
15 mins
Total Time:
20 mins
Oven Baked Okra quick and easy way to cook okra in the over. Crunchy, spicy and delicious, perfect for a side dish, snack or an appetizer.

Ingredients

  • 1 lb okra — 4.5 cups raw okra
  • 2 tbsp olive or vegetable oil
  • 1 1/2 tbsp himalayan salt
  • 1/2 tsp black pepper
  • 1/2 tsp garlic powder
  • 1 1/2 tsp paprika
  • 1/8 tsp cayenne pepper — optional

Instructions

  1. Cut okra into 1/3 inch pieces, discard the ends.
  2. Combine seasoning in a small bowl.
  3. Preheat oven to 425 F. Line a baking sheet with foil.
  4. Spread cut okra on the baking sheet, then drizzle with olive oil. Sprinkle the seasoning and stir to coat.
  5. Roast for 13-15 minutes (or slightly longer), until the ends are golden.

Recipe Notes

Serving size- 1/2 cup fresh okra, that equals 1/4 cup cooked. 3 net carbs per serving
Course: Side Dish
Cuisine: American
Keyword: baked okra

Nutrition Information

Calories: 46, Fat: 3g, Sodium: 1166mg, Potassium: 159mg, Carbohydrates: 4g, Fiber: 1g, Protein: 1g, Vitamin A: 560%, Vitamin C: 11.6%, Calcium: 41%, Iron: 0.4%