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Frozen Okra with Onions

This crispy frozen okra with onions transforms a bag of frozen okra into a delicious, caramelized side dish in just 35 minutes. With 5 simple ingredients and minimal prep, you get perfectly roasted okra and sweet caramelized onions with zero slime. The oven does all the work while onions add natural sweetness to balance the okra.
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Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Servings 1 serving
Calories 163 kcal
Protein6 g
Fiber8 g
Fat8 g
Carbohydrates22 g

Equipment

  • 1 Sheet pan lined with silicone mat
  • 1 Mixing bowl large
  • 1 Oven preheated to 425°F (220°C)

Ingredients
 

For Frozen Okra with Onions:

  • ¼ cup (67 g) red onion - sliced
  • ½ lb (227 g) frozen okra - do not thaw
  • 2 teaspoon (10 g) peanut oil - or any neutral oil
  • ¼ teaspoon (1.5 g) salt - adjust to taste
  • ¼ teaspoon (1 g) chili powder - or red chili flakes

Instructions
 

Preparation:

  • Preheat your oven to 425°F (220°C). Line a sheet pan with a silicone mat for easy cleanup.
  • Slice ¼ cup red onion.
  • In a large bowl, add ½ lb frozen okra, sliced onion, 2 teaspoon peanut oil, ¼ teaspoon salt, and ¼ teaspoon chili powder. Toss to coat evenly.
    Frozen okra and red onion slices being tossed with oil and spices in mixing bowl

Baking:

  • Spread the seasoned okra and onions in a single layer on the prepared sheet pan. Make sure the pieces are not overlapping for maximum crispiness and caramelization.
    Okra and onion pieces spread in single layer on sheet pan before baking
  • Bake for 15 minutes, then flip the okra and onions with a spatula. Bake for another 15 minutes until the okra is crispy and the onions are caramelized and golden brown.
    Okra and onions at 15 minute mark showing early browning halfway through baking
  • Remove from oven and serve immediately while hot. The caramelized onions add natural sweetness that pairs perfectly with any curry or dal.
    Crispy baked okra with roasted onions being transferred to serving bowl, golden brown and finished

Notes

Onion Choice: Red onions add color and sweetness when roasted. Yellow or white onions work too. Slice thinly (about ¼ inch) for best caramelization.
Frozen vs Fresh Okra: This recipe is designed for frozen okra. Do not thaw before baking as the moisture will make it slimy. The high heat evaporates excess moisture. You can follow the same recipe for fresh okra as well.
Oven Temperature Accuracy: Many ovens don't hold consistent temperatures. If your oven actually maintains 425°F, your okra might get crispy in 25 minutes instead of the full 30. Check at 25 minutes to avoid over-browning.
Oil Amount: This recipe uses 2 teaspoon oil instead of 1 teaspoon to properly coat both okra and onions. The extra oil helps caramelize the onions.
Spice Variations: Try adding ¼ teaspoon cumin, ¼ teaspoon turmeric, or a pinch of garam masala for different flavor profiles.
Crispier Results: For extra crispy okra and more caramelized onions, increase oven temperature to 450°F and bake for 25 to 28 minutes total, watching carefully.
Storage: Best enjoyed fresh. Leftovers can be stored in the refrigerator for up to 3 days. Reheat in oven or air fryer to restore crunch.

NUTRITION

Nutrition Facts
Frozen Okra with Onions
Serving Size
 
1 serving (135g)
Amount per Serving
Calories
163
% Daily Value*
Protein
 
6
g
12
%
Carbohydrates
 
22
g
7
%
Fiber
 
8
g
33
%
Sugar
 
7
g
8
%
Fat
 
8
g
12
%
Potassium
 
68
mg
2
%
Sodium
 
607
mg
26
%
Vitamin D
 
0
µg
0
%
Calcium
 
25
mg
3
%
Iron
 
7
mg
39
%
* Percent Daily Values are based on a 2000 calorie diet.
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