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Roasted Okra Creole

Roasted Okra Creole

The holy trinity of onion, bell pepper, and celery are sautéed with garlic and tomatoes, then seasoned with allspice, paprika, and cayenne. Okra is browned in the broiler for a smoky taste and irresistible texture before it's sprinkled throughout the spicy tomato base. This recipe comes to us from Donna of Fab Frugal Food.


*Note: If using frozen okra, make sure to thaw it first.


  • 3 Tablespoons olive oil
  • 1 large onion, diced
  • 1 green bell pepper, diced
  • 1 stalk celery, diced
  • 3 cloves garlic, minced
  • One 28-ounce can diced tomatoes
  • 2 bay leaves
  • 1/4 Teaspoon allspice
  • 1 Tablespoon paprika
  • 1 Teaspoon cayenne sauce
  • 1 Teaspoon salt
  • 1/2 Teaspoon red pepper flakes
  • 16 Ounces fresh or frozen okra, cut into chunks*


Calories Per Serving96

Folate equivalent (total)50µg12%

Oven Roasted Okra Recipe

I know that okra does not have many fans because of its slimy texture it leaves in the mouth. However, oven roasting saves its bad rep and makes it a flavorful crispy snack. You can actually call them roasted okra chips! It is perfect for potlucks, parties or when you simply want to snack on something healthy and tasty. This super nutritious vegetable will get its well-deserved place thanks to this roasted okra recipe.

Okra is actually super healthy. You want to lower your cholesterol and regulate your blood sugar? Eat okra! First of all, it is super -only 30 calories per 100 grams and no cholesterol or saturated fats-. Also, it is a good source of dietary fiber, minerals and vitamins like A and K. Vitamin-A is very important to have a healthy mucosa and skin. The pods also provide good amounts of vitamin-K which is a co-factor for blood clotting enzymes. Vitamin-K is also good for strengthening bones.

How to make okra is never an issue for me. Among several healthy okra recipes, my favorite is Stewed Okra and Tomatoes . My son and I love it so much that we have it quite often in summer as a light dinner accompanied by Rice Pilaf With Orzo and a bowl of Yogurt and Cucumber Dip aka Turkish Cacik . However, some people (and most husbands) do not like stewed okra. Just can’t take so much health. But I didn’t want to give up on all these health benefits so I needed to find a way to help my family like okra. I didn’t know it would be so easy. Even before trying many okra recipes. Spicy roasted okra solved the problem. It actually turned out Uh-mazing! Now I don’t get any sour faces when I ask “Who wants to have okra”? What I get instead is a cheerful “yaaaayyyyyy!””

Anne Byrn's Roasted Okra and Tomatoes

1 pound small to medium okra
2 to 3 tablespoons extra-virgin olive oil
1 tablespoon minced onion (optional)
Pinch Creole seasoning
1 cup halved cherry tomatoes
3 springs fresh thyme (optional)
Salt and freshly ground black pepper

Place a rack in the center of the oven, and heat the oven to 400 degrees.

Trim the stem end cap from the okra. If okra are small, leave them whole. If they are medium to large in size, slice in half lengthwise or cut them on the diagonal into two to three pieces. Place the okra in a large mixing bowl, and toss with the oil, onion (if desired), and the Creole seasoning. Turn the mixture onto a rimmed baking sheet, and spread out the okra so that it is in one layer.

Roast the okra until it just begins to turn brown around the edges, 7 to 8 minutes. Add the tomatoes and the thyme (if desired) to the pan. Continue to roast until the okra is fully golden brown, 3 to 5 minutes more. Season to taste with salt and pepper and serve.

Photo Credit: Danielle Atkins

Recipe Summary

  • 2 tablespoons olive oil
  • ½ large onion, chopped
  • 2 cloves garlic, minced
  • ½ green bell pepper, chopped
  • 1 (16 ounce) can diced tomatoes in juice
  • ⅜ teaspoon dried thyme
  • 2 tablespoons chopped fresh parsley
  • ¼ teaspoon cayenne pepper
  • salt and pepper to taste
  • 1 (16 ounce) package frozen cut okra

Heat the olive oil in a large skillet over medium heat. Saute the onion and garlic until limp. Add the green pepper cook and stir until tender. Drain the tomatoes, reserving juice, and pour them into the skillet. Season with thyme, parsley, cayenne, salt, and pepper. Simmer for 5 minutes over medium heat.

Add the frozen okra, and pour in enough of the reserved juice from the tomatoes to cover the bottom of the pan. Cover, and cook for 15 minutes, or until okra is tender.

Recipe inspiration

Nelson Mandela once said, &ldquoI learned that courage was not the absence of fear, but the triumph over it. The brave man is not he who does not feel afraid, but he who conquers that fear.&rdquoFear can push to greatness or keep you from achieving your greatness. It seems that lately fear tactics have been used as the tools of incompetence. Leaders appear to be more fear pimps vs. inspirational. Fear almost kept me from okra whisperer status.

For more information on cooking okra, check-out my tutorial on how to cook okra . Or for similar recipes you might like, try these:

If you make this delicious okra recipe , please come back and leave me a comment below with your feedback. Definitely take a photo of the dish and be sure to tag #foodfidelity so that I can see them.

You can also keep up with my food exploits as well as original recipes! You can find me on Instagram , Facebook , Twitter , and Pinterest . If you like any of the music you find on the site, visit me at Spotify to find curated monthly playlists.

More okra recipes

There are so many great ways to cook okra! Here are a few of our favorite okra recipes that make this unique vegetable shine:

    Full of smoky grilled flavor! It’s beyond easy with just 4 ingredients, and it’s a flavor-filled side dish to any summer meal. The peppercorns, dried chilies, and fresh dill in this pickled okra recipe make it delicious eaten on its own or as an appetizer. Packed with red beans and okra, this easy vegetarian gumbo recipe brings New Orleans to your kitchen!

Oven Roasted Okra

If you think you don't like okra, try this oven-roasted okra recipe - it might just change your mind!

Sadly, okra doesn't have the best reputation. This is mainly due to the fact that the pods are mucilaginous - which translates to slimy!

Also known as 'lady fingers', okra is full of digestible fiber. Whilst this makes it a very healthy vegetable, it is the fiber that contributes to the sliminess.

To okra's credit, the slimy texture can be a reall asset in some recipes, particularly in soups and stews where it acts as a natural thickener.

But if you really don't care for the texture, you may find that oven roasted okra is more to your taste.

In this recipe, the pods are cut before cooking. The dry heat of the oven helps reduce the 'slime' factor significantly, so even if you haven't enjoyed okra before, you might just like it cooked like this!

Another way to make okra less slimy

In addition to roasting it, there is another way to reduce the sliminess of okra, so that you can then go ahead and use it in other recipes and pleasantly surprise your family with just how good it can be!

All you need to do is place the fresh okra in a bowl and cover it with cold water. Squeeze in all the juice from one whole lime, then set aside for 20 minutes. Drain, cook, and marvel at the improvement!

More tips for preparing and cooking with okra

If you have more okra than you know what to do with, read our tips for freezing okra.

Take advantage of okra's thickening properties with this tasty Okra Soup Recipe - or why not try something a little different and prepare this Gluten Free Fried Okra? It's a real treat!

Okra is also an important and delicious ingredient in this Coconut Chicken Curry, which is full of wonderful, bold flavor and best served over plain basmati rice.

Roasted Okra and Peppers

I'm getting ready to head to the local Farmer's market. Every week, I walk among the booths to see the local bounty. Okra is often found on these tables. So this week, I will share with you two vegetable dishes featuring this southern staple.

1 pound fresh okra, halved lengthwise

4 red bell peppers, seeded and cut into 1-inch strips

4 orange bell peppers, seeded and cut into 1-inch strips

1 red onion, halved and cut into 1-inch-wide strips

5 garlic cloves, peeled and halved lengthwise

2 jalapeno peppers, seeded and quartered lenghtwise

2 shallots, peeled and quartered

1 tablespoon firmly packed light brown sugar

Preheat oven to 400℉. Line a large rimmed baking sheet with parchment paper set aside.

In a lagre bowl, combine okra, bell peppers, onions, garlic, jalapeños, and shallots. Pour olive oil over mixture and stir well to coat. In a small bowl, combine sugar, salt, chili powder, cumin, and cayenne. Sprinkle mixture over vegetables, stirring to combine. spread vegetables onto prepared baking sheet. Bake until lightly browned and tender, 15 to 20 minutes. Serve immediately.

Fried Okra is sometimes called Southern popcorn, because when you start eating it, you just can’t stop. Try making some as an appetizer at your next gathering to see why. I served mine with a Green Onion Aioli, recipe is below. Enjoy!

Fried Okra Recipe

1 lb Fresh Okra, both ends trimmed and cut into 1/2 inch pieces

3 Egg Yolks
3/4 Cup Buttermilk or whole milk
2 Tbsp Hot sauce
2 Tbsp Kosher salt
1 tsp Cayenne

1/2 Cup White Corn Meal
1/2 Cup Corn Flour
2 Tbsp Kosher salt 1 tsp Cayenne
1 Tbsp Garlic Powder

Heat the oil to 360 degrees F.

Whisk together the egg yolks, milk, hot sauce, salt, and Cayenne. Place the cut Okra into the eggwash, mixing it up a bit to cover. Let stand 15 minutes.

In the meantime, combine the cornmeal, corn flour, and seasonings in a brown paper bag, shake well. Take the okra out of the eggwash and place into the paper bag, shake well. Do this in 3 stages for even coating. Fry the okra in batches until golden brown, I did mine in 3 batches to prevent overcrowding the pan, and making the fried okra greasy. Drain and remove the okra to a paper towel lined plate. Season with Kosher salt immediately after removal. Serve with Green Onion Aioli (recipe below).

Green Onion Aioli Recipe

4 Tbsp Sliced Green Onions
1 Tbsp minced Garlic
1 egg
2 tsp Lemon juice
1/2 tsp Kosher salt
1 pinch Cayenne
1/2 Cup Vegetable Oil

Combine the green onions, garlic, egg, lemon juice, and salt in the workbowl of a food processor. Puree well until the mixture is green. With the motor running on low speed slowly drizzle in the oil until the mixture is thick.

What do I serve with Roasted Okra?

Dipping sauce, of course… but what about your mains? Since this is a great barbeque recipe, it goes well with other barbeque recipes like Ginger Beer Pulled Pork – African Recipe (Gluten-free) and Herb Loaded Beef Burgers .

Here is how to cook crispy baked okra in the oven and please let me know any okra recipes that you guys want to share?

Thank you for reading my Crispy Roasted Okra recipe post. And please come visit again as I continue dreaming up recipes, traditional African recipes, African fusion recipes, Sierra Leone recipes, travel plans and much more for you.

Here is how to make baked okra. Please do try it and if you do make it then please do tag #recipesfromapantry on Instagram or Twitter so that I can pop over and have a look. It is really, really awesome for me when you make any one of my recipes. You can also share it on my Facebook page.

Don't forget to tag #recipesfromapantry on Instagram or Twitter if you try Crispy Roasted Okra ! It is really, really awesome for me when you make one of my recipes and I'd love to see it. You can also share it on my Facebook page. Please pin this recipe to Pinterest too! Thank you for reading Recipes from a Pantry.