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Roasted Okra Recipe

September 24, 2014 by Katie Wells
Roasted Okra Recipe - Simple and nutritious

This recipe has quickly become a family favorite at our house, but I can’t claim it.

My kids have been helping their grandparents harvest and preserve vegetables from their garden, and the okra are still producing like crazy. They’ve been coming home with bags and bags of okra and since we aren’t doing grains, egg, or even grain-free batter while we are on the autoimmune diet, I couldn’t make fried okra (even a healthy version).

The kids created this okra recipe and they love eating it since it is simple enough for them to make it. If I prepare it, I just cut the tops off the okra and slice lengthwise. If the kids are helping, I let them use a crinkle cutter to cut the okra into pieces. (We keep these crinkle cutters on hand for Montessori projects and they are great for letting the kids help with dinner as well).

This okra recipe takes less than a half hour from start to finish and is a great side to almost any meal. I’ve even made this and added it to breakfast scrambles.

Even if you aren’t a fan of okra, try this simple recipe and you might change your mind!

Roasted Okra Recipe - Simple and nutritious

Roasted Okra Recipe

Katie Wells
Simple roasted okra is a quick side dish on a busy night.
4.45 from 9 votes
Print Recipe Pin Recipe
Prep Time 5 mins
Cook Time 20 mins
Total Time 25 mins
Course Side
Servings 4 servings
Calories 107 kcal

Ingredients
  

  • 1 lb okra
  • 2 TBSP olive oil (or coconut oil)
  • ½ tsp salt
  • ½ tsp garlic powder
  • ¼ tsp black pepper

Instructions
 

  • Preheat oven to 400°F.
  • Cut tops off okra and slice lengthwise.
  • Place on a large baking sheet and drizzle with olive oil or coconut oil.
  • Toss to coat.
  • Sprinkle with salt, garlic powder, and pepper.
  • Roast for 18-22 minutes or until soft and just stating to brown on the ends.
  • Serve and enjoy!

Notes

Toss your leftover okra in a breakfast omelette the next morning!

Nutrition

Calories: 107kcalCarbohydrates: 8.8gProtein: 2.3gFat: 7.2gSaturated Fat: 1gSodium: 299mgFiber: 3.7gSugar: 1.8g
Tried this recipe?Let us know how it was!

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Does your family eat okra? How do you prepare it? Share below!

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Category: Recipes, Side Dish Recipes

About Katie Wells

Katie Wells, CTNC, MCHC, Founder and CEO of Wellness Mama and Co-Founder of Wellnesse, has a background in research, journalism, and nutrition. As a wife and mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.

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Reader Interactions

Discussion (27 Comments)

  1. Ali

    September 29, 2014 at 6:33 AM

    4 stars
    It is a nice recipe… here I have a different recipe which I hope you all readers will like to eat
    first of all I take a bowl in which I put handful coarsely grinded peanuts , 4 pinch of cumin powder, 1 pinch of turmeric powder, 1& 1/2 tsp of red chilly powder, handful finely chopped coriander leaves, salt, 1/2 tsp garlic paste(optional) blend this all using Water/any oil…. having scrub like consistency(with hands)..NEXT is just give a long vertical cut to the okra..take care that U wont cut in two parts… just a superficial cut.. next is just fill this above stuffing and grill it O roast it adding some oil. hope U all will love this recipe as I do ^_^

    Reply
  2. Lena Athens

    September 28, 2014 at 8:21 PM

    My kids love pickled okra! Tho they eat it fried and roasted also. I made it using regular white vinegar and apple cider vinegar. With the apple cider vinegar, I had to add less vinegar cause the okra turned out more sour.

    Reply
  3. Kieran

    September 28, 2014 at 11:17 AM

    you can cook them also like any other vegetable. to avoid them becoming sticky just add a cap full of vinegar just after sauteing and then cook usual time. We garnish with grated coconut

    Reply
  4. Katie

    September 27, 2014 at 8:46 PM

    5 stars
    Hi! Another Katie here. Thanks so much for this recipe. Just a note: in your title, roasted is spelled “Rosted” (the “a” was omitted). Noticed this a couple days ago when you posted it; just wanted to let you know!
    BTW I have learned SO much from your website! Thank you for your dedication!

    Reply
    • Katie - Wellness Mama

      September 28, 2014 at 1:56 PM

      Good catch, thanks Katie!

      Reply
  5. Sana

    September 27, 2014 at 7:15 PM

    You have a typo in the URL and email.

    Should say R-O-A-S-T-E-D. Both are missing the ‘A’.

    Reply
    • Katie - Wellness Mama

      September 28, 2014 at 1:55 PM

      Thanks for the catch, got it fixed!

      Reply
  6. Jane

    September 26, 2014 at 7:14 PM

    We’ve been making this recipe too! The recipe was given to me from one of the vendors at our farmers market. I put Cajun seasoning on ours. So yum-o:)

    Reply
  7. Magistra

    September 26, 2014 at 4:42 AM

    We love okra… and have been having a bunch lately too (hooray for gardens!). We saw a tip recently on an Anthony Bourdain re-run–adding lemon juice to the skillet takes away the slime. We tried it, and it worked! We just sliced it and cooked it pretty much like you did (minus the garlic b/c we were out).

    Reply
  8. Liliya

    September 25, 2014 at 8:56 AM

    I thought that it was bad to use olive oil if heating it to that temp?

    Reply
    • John

      October 4, 2014 at 10:34 AM

      4 stars
      Oxidized oil cause heart disease palm oil is better its is a good fat. Google oxidized oil •Olive Oil should not be heated and •Olive Oil goes rancid very fast should use very small bottles of it . look up Dr Mercola I have heart disease and had triple bypass in 7/ 2010 Just trying to help other people from going threw what I did not fun!!! Have a bless day love wellness mama !!!John

      Reply
  9. Kenda

    September 24, 2014 at 5:34 PM

    My family LOVES okra, Fresh from the Farmer’s Market!!! We slice the head off (discard), and keep slicing on down to the tip. Heat up Coconut oil in the iron skillet and sautee the okra sprinkled with salt, pepper, garlic powder, and red pepper flakes(if you like it spicy). It is best to let them brown and YUM 😉

    Reply
  10. laurie

    September 24, 2014 at 8:55 AM

    hello happy family,
    We use coconut flour during that toss stage you just mentioned…the original grandparent recipe here used cornmeal, and we still do that at times, Have tried rice flour, too…
    We use parchment paper under anything with oil…please don’t tell me there is something toxic in it. nooooo.
    laurie

    Reply
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