This healthy yogurt okra recipe combines crispy baked okra with cool, tangy yogurt and fresh raw onion in just 45 minutes . Bake the okra first for maximum crispiness, then toss with creamy yogurt coating and top with crunchy onion. The hot-cold contrast creates a unique dahi bhindi experience with all the probiotic benefits of fresh, uncooked yogurt. This creamy okra recipe works as a high protein yogurt vegetable side dish for any Indian thali.
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Why Make This Recipe
This healthy dahi bhindi recipe delivers three things traditional yogurt coated okra can't: crispy texture, full probiotic benefits, and no heavy frying.
By adding yogurt AFTER baking instead of cooking it with the okra, you preserve the live cultures that make yogurt good for gut health. The hot okra warms the yogurt just enough to make it creamy without killing the beneficial bacteria. And because the okra bakes crispy first, you get that satisfying crunch that disappears when yogurt is cooked with vegetables.
Nutrition highlights per serving:
- 194 calories
- 10g protein
- 8g fiber
- 169mg calcium
The yogurt adds extra protein, calcium, and probiotics, making this one of the most nutritious okra variations in the series.
Key Ingredients
Frozen okra: Use cut okra, not whole pods. Keep it frozen until you're ready to season it. The same base as our baked frozen okra recipe.
Peanut oil: High smoke point makes it perfect for 425°F roasting. Minimal oil keeps this light while creating crispy edges.
Salt and chili powder: Simple seasoning that lets the yogurt shine. Adjust chili to your heat preference.
Plain yogurt: Added AFTER baking to preserve probiotics and create that tangy okra with yogurt flavor. Use regular plain yogurt for the best coating consistency. Greek yogurt okra works too but coats thicker and adds more protein.
Raw onion: Finely diced for fresh crunch. The sharpness cuts through the creamy yogurt perfectly.
Smart Shopping Tips
- Buy store brand frozen cut okra to save 30 to 40% compared to name brands
- Use regular plain yogurt (not Greek) for smoother coating
- Look for yogurt with live active cultures listed on the label
- One pound of okra serves 2 people as a side dish
- Fresh onion works best here since it's added raw for crunch
Instructions
Bake the okra crispy first, then toss with cool yogurt and fresh onion. The hot-cold contrast is the signature of this dahi bhindi.
- Preheat oven: Preheat your oven to 425°F (220°C) and line a sheet pan with a silicone mat.
- Season okra: Add frozen okra to a bowl with oil, salt, and chili powder. Toss to coat evenly. Do not thaw.
- Arrange on pan: Spread seasoned okra in a single layer on the prepared sheet pan. Don't overlap pieces.
- Bake: Bake for 15 minutes, flip, bake 15 more minutes, then 10 more for extra crispy okra.
- Add yogurt: Transfer hot okra to a bowl. Add yogurt and toss gently to coat with the cool, tangy yogurt.
- Top with onion and serve: Top with raw diced onion for fresh crunch. Serve immediately.
For complete step-by-step instructions with exact measurements, see the recipe card below.
Pro Tips
- Don't thaw the okra. Frozen okra goes straight from bag to bowl.
- The extra 10 minutes makes the okra extra crispy, which holds up better against the yogurt.
- Add yogurt while okra is still hot for the best coating.
- Serve immediately. This dish doesn't hold well since the yogurt warms and the okra softens.
How to Serve This Recipe
Serve this creamy yogurt okra as part of a balanced thali. The tangy yogurt pairs especially well with spicy mains. Here's a complete meal example:
Broccoli Rice Thali
- Broccoli Rice
- Tomato Pappu (dal)
- Yogurt Okra (this recipe)
Nutrition totals: 493cal | 24g | 13g per thali
| Recipe Name | Serving Size | Calories | Protein (g) | Fiber (g) | Fat (g) | Carbs (g) |
|---|---|---|---|---|---|---|
| Easy Broccoli Rice with Bone Broth | 1serving (165g) | 145 | 7 | 2 | 0.1 | 29 |
| Tomato Pappu | 1cup (~110 g of cooked dal) | 154 | 7 | 3 | 3 | 26 |
| Yogurt Okra (Dahi Bhindi) | 1serving (178g) | 194 | 10 | 8 | 8 | 26 |
| Total | - | 493 | 24 | 13 | 11.1 | 81 |
The cooling yogurt and fresh onion make this a perfect side for spicier dishes. It also works as a light snack or appetizer on its own.
Easy Variations
Mint yogurt version: Mix ¼ cup fresh mint into the yogurt before adding to okra for a refreshing twist.
Spicy raita style: Add ¼ teaspoon roasted cumin powder and a pinch of black salt to the yogurt for chaat-style flavors.
Garlic yogurt version: Mix 1 minced garlic clove into the yogurt. The raw garlic adds punch.
Herb loaded: Top with fresh cilantro along with the onions for extra freshness.
Other Recipes in This Series
Baked Frozen Okra: The base recipe with just oil, salt, and chili powder. Simple and crispy.
Podi Okra: South Indian style with garlic coconut powder coating for extra crunch and flavor.
Besan Okra: Chickpea flour coating creates a crispy, savory crust. Great for those who want more texture.
Freezing & Storage Strategy
Important: This recipe is best enjoyed fresh. The yogurt coating changes texture when stored.
Refrigerator: Store leftovers in an airtight container for up to 5 days. For large batches, divide into two containers and only open the second one after finishing the first. Less air exposure helps maintain quality longer. The yogurt will separate slightly and the okra will soften. Take it out of the fridge ahead of time to bring to room temperature, or eat cold.
Freezer: Not recommended. The yogurt separates completely when frozen and thawed.
Reheating: Eat cold or at room temperature. Microwaving or reheating breaks down the yogurt and loses the hot-cold contrast that makes this recipe special.
Meal prep tip: Bake extra okra and store it separately without yogurt. Use two large sheet pans to bake everything at the same time in two rows in the oven. Add fresh yogurt and onion just before serving for best results.
FAQs
Adding yogurt after baking preserves the live probiotic cultures. Cooking kills beneficial bacteria. It also keeps the okra crispy since yogurt adds moisture that would make baked okra soggy.
Yes, but it coats thicker and may not spread as evenly. Regular plain yogurt creates a smoother, more even coating. Greek yogurt works if that's what you have.
Raw onion adds fresh crunch and sharpness that complements the creamy yogurt. Cooked onion would be soft and blend into the yogurt too much. The texture contrast is part of what makes this dish interesting.
The okra should turn a darker green with charred edges and feel firm when tapped with a spatula. Crispier is better since the yogurt will soften it slightly when tossed.
You can bake the okra ahead, but add yogurt and onion just before serving. The dish loses its signature hot-cold contrast when stored assembled.
You can skip it or substitute with sliced green onions (milder) or pickled onions (tangy). Some people also enjoy it with just yogurt and no onion.
Nutrition Breakdown
One serving delivers 194 calories, 10g protein, and 8g fiber. The yogurt adds calcium and probiotics that plain baked okra doesn't provide, making this the most nutritious variation in the okra series.
Final Thoughts
This baked yogurt okra proves that simple combinations often taste the best. Hot crispy okra, cool tangy yogurt, and fresh crunchy onion create layers of texture and flavor in every bite. It's a modern, calcium rich okra recipe and healthier take on traditional dahi bhindi that keeps all the probiotic benefits yogurt is known for.
Have you tried adding yogurt to baked vegetables before? What other toppings would you add?
Yogurt Okra (Dahi Bhindi)
Equipment
- 1 Sheet pan lined with silicone mat
- 1 Mixing bowl large
- 1 Oven preheated to 425°F (220°C)
Ingredients
For Baking:
- ½ lb (227 g) frozen okra - do not thaw
- 1 teaspoon (5 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
For Finishing:
- ½ cup (121 g) plain yogurt - or Greek yogurt, added after baking
- ¼ cup onion - finely diced, raw
Instructions
Preparation:
- Preheat your oven to 425°F (220°C). Line a sheet pan with a silicone mat for easy cleanup.
- Add ½ lb frozen okra to a large mixing bowl. Do not thaw the okra. Drizzle with 1 teaspoon peanut oil, ¼ teaspoon salt, and ¼ teaspoon chili powder and toss to coat evenly.
Baking:
- Spread the seasoned okra in a single layer on the prepared sheet pan. Make sure the pieces are not overlapping for maximum crispiness.
- Bake for 15 minutes, then flip the okra pieces with a spatula. Bake for another 15 minutes until the okra is crispy and golden brown on the edges.
- Bake for another 10 min to get the okra more crispy
Finishing:
- Remove the hot okra from the oven and transfer to a serving bowl. Add ½ cup plain yogurt and toss gently to coat the crispy okra with the cool, tangy yogurt.
- Top with ¼ cup onion for fresh crunch. Serve immediately while the okra is still hot. The contrast of hot crispy okra with cool yogurt and fresh onion creates a delicious dahi bhindi experience.
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