Penn Herb Wellness Guide

Fried Okra

Related recipes: Appetizers, Low-Sugar
Fried Okra: Main Image

Quick Facts

Servings: 4
Prep Time: 20 min.
Cook Time: 10 min.
Total: 30 min.
Angie McGowan
Okra is cooked for less time so it retains its vibrant color and crunch.


  • 2 lbs fresh okra, 1/2 inch thick slices
  • 1/2 cup low-fat buttermilk
  • Vegetable oil for frying
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • 1/2 tsp dried oregano
  • 1/2 tsp dried thyme
  • 1 tsp salt
  • 3/4 cup all-purpose flour
  • 1/2 cup cornmeal


  • Add sliced okra to a large bowl. Pour in buttermilk and mix well until okra is covered well.
  • Preheat oil to 350F. Place cast iron skillet on high and wait for the oil to start rolling.
  • In a separate bowl, combine garlic powder, onion powder, oregano, thyme, salt, flour, and cornmeal. Mix well. Then pour flour mixture over okra and toss to coat.
  • Fry in batches. Place enough okra in the hot oil so that it creates a single layer. Fry until golden brown. This will take 23 minutes.
  • Okra should be vibrant green where you can see it under the breading. Drain on paper towels.

Nutrition Facts

Calories 420
  Calories from Fat 249 (59%)
(43%)Total Fat 28g
(15%)Saturated Fat 3g
Polyunsaturated Fat 4g
Monounsaturated Fat 20g
(0%)Cholesterol 1mg
(38%)Sodium 924mg
(12%)Potassium 428mg
Total Carbohydrate 39g
(18%)Dietary Fiber 5g
Sugars 3g
Sugar Alcohols 0g
(13%)Protein 7g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

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The information presented here is for informational purposes only and was created by a team of USregistered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2020.