• Baked Popcorn Okra recipe from ONIE

Baked Popcorn Okra

Time: 35 minutes
Servings: 8
This okra recipe is a great alternative to fried okra and just as tasty.


  • 1 large egg
  • 1/2 cup whole-wheat flour
  • 1/2 cup 1% low-fat milk
  • 1 tsp canola oil
  • 2 cups sliced okra
  • 1/2   cup cornmeal
  • 1/2 tsp chipotle pepper powder
  • 1/4 tsp cumin
  • 1/2 tsp dried oregano
  • 1 tsp garlic powder
  • Non-stick cooking spray


  1. Preheat oven to 425° F.
  2. In a medium bowl beat egg until well mixed. Add flour, milk & oil to make batter. Mix well.
  3. In a large zip-close plastic bag add cornmeal, chipotle pepper, cumin, oregano & garlic powder to make breading. Close bag & shake well.
  4. Dip 1/2 cup okra into batter. Completely coat. Remove with slotted spoon & place into breading bag. Close & shakebag to cover okra with breading mixture. Repeat until all okra is covered.
  5. Cover a large baking sheet with foil & lightly coat with cooking spray. Place okra on baking sheet & bake 20 minutes or until golden brown.


Okra is naturally low in sodium and an excellent source of vitamin C.

Nutrition Facts

8 servings per recipe
Serving size ~10 pieces (66g)
Amount per serving
% Daily Value*
Total Fat 2g 3%
    Saturated Fat 0g 0%
    Trans Fat 0g  
Cholesterol 25mg 8%
Sodium 20mg
Total Carbohydrate 16g 6%
    Dietary Fiber 2g 7%
    Total Sugars 1g  
Includes 0g Added Sugars
Protein 4g  
Vitamin D 0mcg 0%
Calcium 48mg 4%
Iron 1mg 6%
Potassium 158mg 4%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.


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