Baked Avocado Fries Recipe – Food is Medicine

Food is Medicine | Bake Avocado Fries Recipe | Calgary WOW Centre | Integrated Wellness Centre | SW Calgary

They’ve been popular for decades because of their creamy texture and earthy flavor, and they are loaded with healthy fats called oleic acid.

Avocados are packed with nutrients most of us struggle to get enough of: fiber (good for digestion), magnesium (helps with many body processes), and potassium (linked with reduced blood pressure, among many other things).

Avocados may help lower cholesterol and triglyceride levels, fight age-related vision problems, and improve nutrient absorption from other foods.

Add them to smoothies, salads, or even a burger. It goes without saying, Guacamole is awesome too.

Nutrition Facts

A 3.5-ounce (100 g) serving contains:

160 calories

15 grams fat – helpful in lowering LDL

7 grams of fiber

2 grams of protein


Here’s a creative and delicious way to incorporate more healthy fats into your daily diet.


(Serves 2-3)

  • ¼ cup (30 grams) garbanzo or chickpea flour
  • ¼ tsp sea salt
  • 1 tsp garlic powder
  • ¼ tsp freshly ground black pepper
  • ½ cup (20 grams) oats, ground
  • ¼ cup (60 ml) almond, oat, potato or rice milk
  • 2-3 firm, ripe avocados
  • Olive oil cooking spray
  • 1 lemon, cut into 6 wedges

Preheat oven to 425ºF(220ºC). Spray a baking sheet with baking spray and set aside.

Grind the oatmeal into flour consistency in a high-speed blender.

Using three separate shallow dishes (like pie plates), create a “dipping station.” In one dish, mix together the salt, garlic powder, black pepper. In a second, add the milk, and in a third, the ground oats.

Cut the avocados in half, remove the pits, and then cut each half into 6 wedges. Remove the peels.

Dredge the avocado wedges in the flour, then the milk, and then the oats, and place on a baking sheet.

When all of the avocados have been coated, place the sheet in the oven and bake for 15-18 minutes. The “fries” should be golden and crispy. Remove and serve with lemon.

For more healthy tips, schedule your appointment with Dr. Stephanie Bristow, ND today!