Created by experts, Kids Eat in Color is the leading resource for families seeking evidence-based information and strategies on child nutrition and feeding.
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Crispy baked okra stars are such a flavorful and nutritious snack! This recipe is so easy to prepare, and the natural star shape of the vegetable makes it especially fun for kids to eat.
These baked okra stars (called dherosh), commonly enjoyed in countries like Bangladesh, Pakistan and India, get beautifully golden straight from the oven – no need for frying here!
If you and your family love healthy, kid-friendly snacks with a bit of crunch, this recipe is perfect to make at home and customize to your family’s taste.
This is a snack the whole family is going to love. You may notice the ones who were skeptical about the okra might even be sneaking some from the pan as soon as it’s out of the oven!
Baked okra stars for families
If your kids or someone in your family has already made up their mind about okra and isn’t a fan because of the texture, this okra recipe may be the one to change their minds!
In this recipe, the okra still maintains its earthiness, but it also takes on the flavor of whatever spices you choose to add, so get creative!
Picky eating tip
Here’s a tip for handling picky eaters and selective children. Try cutting the okra in different shapes. For one idea, you could try long strands or strips of okra instead of the stars to resemble French fries. You could also leave them whole.
You can also minimize the amount or variety of seasonings used in this recipe if they are new flavors for your child. The first time you make this vegetable dish, try using only salt, pepper and garlic powder. After that, you can slowly add in more spices each time you serve your picky kid crispy baked okra stars.
If your child is a picky eater, download our picky eater’s guide, a free resource with strategies and ideas for minimizing stress at mealtimes.
Where to get okra
Okra can be found in most grocery stores throughout the summer months and into early fall.
Farmers markets may have different varieties of okra. Choose any kind you find or like for this recipe, but the ones that are long and thin tend to work really well here.
Note: You can also find okra in the frozen section of grocery stores year round, but those products would not work well in this baked okra recipe.
Frozen okra ends up retaining too much moisture, which prevents it from crisping up in the oven. So, save the frozen kind for stews or other okra recipes!
Is okra good for kids?
Okra is good for kids and provides many health benefits. For instance, did you know okra is about 67% cellulose? Cellulose is a type of insoluble fiber. Insoluble fiber helps food run smoothly through the digestive tract.
This kind of fiber also helps kids feel full after a meal.
Okra is also a great source of vitamins and minerals, like vitamin K and magnesium. Vitamin K can help build strong bones and magnesium helps support brain health.
Ingredients in this crispy baked okra recipe
The ingredients in this recipe include savory seasonings that are tossed over the vegetable and baked in.
Okra
Garlic powder
Salt
Pepper
Paprika
Cumin
Coriander
Olive oil
Spicy okra stars
For big kids and adults who enjoy spicy foods, you could also toss in some cayenne pepper or red pepper flakes.
Feel free to expand the flavors with the spices you have and love to use!
How to bake okra stars
Here’s how to bake okra to make baked okra bites or okra stars.
Toss sliced okra with spices and coat with olive oil.
Place okra on a baking sheet lined with parchment or aluminum foil and drizzle with more olive oil.
Bake for 15 minutes at 350 degrees F / 177 degrees C.
Remove the baking sheet from the oven and stir okra. Bake for an additional 10 minutes or until crisp.
Related: For a tasty veggie side dish that doesn’t involve the oven, try this no-bake jicama recipe.
Tips for making the best baked okra
These useful tips will help you maximize the golden and crusty exterior of the okra.
Make sure to pat them dry after washing. Any excess water on the vegetable will steam off in the oven and lead to a less crispy vegetable.
Allow for there to be space between each piece when baking. In order to develop a crust, there needs to be space for air to flow through.
If there are too many veggies on top of each other on the baking pan, they may end up steaming, making them soggy. Make these in batches if you have a lot of okra.
If you own an air fryer, these would work great in there as well. Bonus? They’ll cook up even faster in the air fryer. Tip: Keep an eye on them in the fryer to make sure they don’t overcook!
Follow these tips to get perfect, crisp, kid-friendly chopped okra.
How to serve baked okra
These baked okra stars would be perfect as a side to a sandwich or wrap, sprinkled on top of a salad or soup instead of croutons, or just eaten on their own in place of potato chips or popcorn.
They would also be great with any curry and rice or naan bread to add a nice crispy texture to each bite.
Make a big batch of them however you choose and they’re ready for you to snack on whenever you want! This baked okra will last for 3-4 days in the fridge.
Baked Okra Stars
Janan Sarwar
Trying to get your kid to eat okra? This recipe may be just the thing you need! These baked okra stars are a definite winner!
4cupswhole okrasliced into ½-inch thick pieces (W)
½Tbs.garlic powder
¼tsp.salt
¼tsp.pepper
¼tsp.paprika
¼tsp.ground cumin
¼tsp.ground coriander
2Tbs.olive oildivided
Instructions
Preheat the oven to 350 degrees F / 177 degrees C and line a baking tray with parchment paper or aluminum foil.
In a large bowl, mix all of the spices together. Toss the okra in the spice mixture. Add 1 tablespoon of the olive oil to coat the okra.
On the prepared baking tray, place the okra in a single layer. Drizzle with remaining 1 Tbs. of olive oil.
Bake for 15 minutes. Remove the tray from the oven to stir the okra pieces. Bake for another 10 minutes or until crisp.
Notes
You may adjust the spices to your liking and omit additional spices beyond garlic, salt and pepper.
Cooking in an air fryer may expedite cooking times; watch to ensure the okra does not burn.
Ensure space between the okra on the tray to prevent the okra from steaming and getting soggy.
This recipe will keep in the fridge for 3 to 4 days and makes a perfect crispy side to go with a sandwich or wrap.
Ingredients with a “W” next to them are WIC-eligible items. WIC is the supplemental nutrition program for women, infants and children in the United States. It provides food to families with pregnant or postpartum women and young children. WIC-eligible items will vary based on location.
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About Kids Eat in Color
Created by experts, Kids Eat in Color is the leading resource for families seeking evidence-based information and strategies on child nutrition and feeding.
Janan Sarwar is a recipe developer, publisher and pharmacist. As a mother of three daughters, she co-founded @GlobalTiffins, an Instagram account that captures helpful lunchbox ideas from around the world. She aspires to develop and publish global cookbooks to bring people together through food. She has experience with Fusion, Bengali, Pakistani and Middle Eastern cuisines and has recipe development expertise for gluten-free, keto, pork- and alcohol-free cooking. Janan is an advocate for Diversity, Equity, and Inclusion and resides in Louisville, KY with her family.
This free veggie exposure shopping list and menu planner will give you ideas for bringing more veggies into your home (AND help you get your little one closer to eating them!).
Crispy baked okra stars are such a flavorful and nutritious snack! This recipe is so easy to prepare, and the natural star shape of the vegetable makes it especially fun for kids to eat.
Baked okra recipe
These baked okra stars (called dherosh), commonly enjoyed in countries like Bangladesh, Pakistan and India, get beautifully golden straight from the oven – no need for frying here!
If you and your family love healthy, kid-friendly snacks with a bit of crunch, this recipe is perfect to make at home and customize to your family’s taste.
This is a snack the whole family is going to love. You may notice the ones who were skeptical about the okra might even be sneaking some from the pan as soon as it’s out of the oven!
Baked okra stars for families
If your kids or someone in your family has already made up their mind about okra and isn’t a fan because of the texture, this okra recipe may be the one to change their minds!
After all, take any vegetable you want your kids to eat and make it crispy, and it will almost always be a winner!
In this recipe, the okra still maintains its earthiness, but it also takes on the flavor of whatever spices you choose to add, so get creative!
Picky eating tip
Here’s a tip for handling picky eaters and selective children. Try cutting the okra in different shapes. For one idea, you could try long strands or strips of okra instead of the stars to resemble French fries. You could also leave them whole.
You can also minimize the amount or variety of seasonings used in this recipe if they are new flavors for your child. The first time you make this vegetable dish, try using only salt, pepper and garlic powder. After that, you can slowly add in more spices each time you serve your picky kid crispy baked okra stars.
If your child is a picky eater, download our picky eater’s guide, a free resource with strategies and ideas for minimizing stress at mealtimes.
Where to get okra
Okra can be found in most grocery stores throughout the summer months and into early fall.
Farmers markets may have different varieties of okra. Choose any kind you find or like for this recipe, but the ones that are long and thin tend to work really well here.
Note: You can also find okra in the frozen section of grocery stores year round, but those products would not work well in this baked okra recipe.
Frozen okra ends up retaining too much moisture, which prevents it from crisping up in the oven. So, save the frozen kind for stews or other okra recipes!
Is okra good for kids?
Okra is good for kids and provides many health benefits. For instance, did you know okra is about 67% cellulose? Cellulose is a type of insoluble fiber. Insoluble fiber helps food run smoothly through the digestive tract.
This kind of fiber also helps kids feel full after a meal.
Okra is also a great source of vitamins and minerals, like vitamin K and magnesium. Vitamin K can help build strong bones and magnesium helps support brain health.
Ingredients in this crispy baked okra recipe
The ingredients in this recipe include savory seasonings that are tossed over the vegetable and baked in.
Spicy okra stars
For big kids and adults who enjoy spicy foods, you could also toss in some cayenne pepper or red pepper flakes.
Feel free to expand the flavors with the spices you have and love to use!
How to bake okra stars
Here’s how to bake okra to make baked okra bites or okra stars.
Related: For a tasty veggie side dish that doesn’t involve the oven, try this no-bake jicama recipe.
Tips for making the best baked okra
These useful tips will help you maximize the golden and crusty exterior of the okra.
Follow these tips to get perfect, crisp, kid-friendly chopped okra.
How to serve baked okra
These baked okra stars would be perfect as a side to a sandwich or wrap, sprinkled on top of a salad or soup instead of croutons, or just eaten on their own in place of potato chips or popcorn.
They would also be great with any curry and rice or naan bread to add a nice crispy texture to each bite.
Make a big batch of them however you choose and they’re ready for you to snack on whenever you want! This baked okra will last for 3-4 days in the fridge.
Baked Okra Stars
Ingredients
Instructions
Notes
Nutrition