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Keto French Fries Recipe: A Low-Carb, Crispy Delight
When you’re following a keto or low-carb lifestyle, finding satisfying, crunchy, and familiar comfort foods can be a bit challenging. Thankfully, with a little creativity, you can recreate your favorite classic dishes without compromising on flavor or texture. Keto French Fries made from jicama or turnips are the perfect solution!
These low-carb fries provide all the crispy, golden goodness of traditional fries, but without the high carbs from potatoes. Whether you’re looking for a tasty side dish, snack, or something to pair with your favorite keto burger, this recipe delivers everything you crave in a french fry but with a fraction of the carbs. Plus, they’re baked (or air-fried) to golden perfection, making them healthier and easier to prepare than deep-fried alternatives.
In this recipe, we’ll walk you through each step to create the best keto-friendly fries, including how to enhance their flavor, achieve the perfect crispy texture, and even add a few variations for extra flavor.
Why Choose Keto French Fries?
French fries have always been a beloved comfort food, but traditional fries made from potatoes are high in carbohydrates, which are not ideal for those following a keto or low-carb diet. With this Keto French Fries recipe, you can enjoy the crispy texture and savory flavor you love without sacrificing your health goals.
Benefits of Keto French Fries:
- Low in Carbs: Both jicama and turnips are low in carbohydrates, making them the perfect substitutes for potatoes in a keto-friendly recipe.
- Rich in Fiber: These fries provide a good amount of dietary fiber, which is important for digestion and helps maintain steady blood sugar levels.
- Healthy Fats: Using olive oil or avocado oil provides healthy fats, which are a key part of a balanced keto diet.
- Versatile: You can season these fries with a variety of spices and herbs, tailoring them to your taste preferences.
- Satisfying: These fries are crunchy, flavorful, and will leave you feeling full and satisfied, making them an ideal low-carb snack or side dish.
Key Ingredients for Keto French Fries
Making these delicious keto fries is simple and requires just a few ingredients. Here’s what you’ll need:
Main Ingredients:
- 1 large jicama (or 2 medium turnips) – Jicama is a root vegetable with a slightly sweet flavor, while turnips have a more neutral, potato-like taste. Both are low in carbs and make a perfect substitute for potatoes in keto recipes.
- 2 tbsp olive oil (or avocado oil) – Healthy fats are a cornerstone of a keto diet, and using high-quality olive oil or avocado oil ensures your fries are both flavorful and nutritious.
- ½ tsp garlic powder – Adds a savory depth of flavor that complements the natural taste of the jicama or turnips.
- ½ tsp paprika – This spice adds a mild smokiness and a touch of color to your fries.
- ¼ tsp salt (or to taste) – Salt enhances the natural flavors of the fries and makes them more satisfying.
- ¼ tsp black pepper – For a subtle kick and to balance out the sweetness of the jicama or turnips.
Optional Add-ins for Extra Flavor:
- ¼ tsp chili powder – For those who like a bit of heat, chili powder can add a spicy kick to your fries.
- A pinch of cayenne pepper – If you want to take the heat up a notch, cayenne pepper is an excellent option to spice things up.
Step-by-Step Instructions for Making Keto French Fries
Making these Keto French Fries is quick and easy! Follow these simple steps to create a healthy, crispy, and flavorful low-carb snack or side dish.
1. Prepare the Jicama or Turnips
- Start by peeling the jicama or turnips. Jicama has a thin skin that can be easily removed with a vegetable peeler. Turnips have a thicker skin, so you may need to use a knife to peel them.
- After peeling, cut the jicama or turnips into thin fry-shaped sticks. Aim for about 1/4-inch thickness for the fries. This will help them cook evenly and become crispy.
2. Optional Boiling Step for Softer Fries
- This step is optional, but boiling the jicama or turnips for a few minutes can help achieve a more potato-like texture, making them a bit softer inside while remaining crispy on the outside.
- Boil the cut jicama or turnips in salted water for about 10–12 minutes, or until they’re slightly tender but not too soft. They should still hold their shape.
- Drain the boiled jicama/turnips and use a paper towel to pat them dry. Removing excess moisture is key to achieving crispy fries.
3. Season the Fries
- Place the dried jicama or turnip fries in a large mixing bowl.
- Add 2 tablespoons of olive oil or avocado oil and toss the fries to coat them evenly. This helps the fries become crispy while baking.
- Sprinkle in garlic powder, paprika, salt, pepper, and any optional spices like chili powder or cayenne pepper. Toss again to ensure the fries are well-coated with the seasoning mixture.
4. Bake the Fries
- Preheat your oven to 425°F (220°C). A higher temperature will help the fries crisp up nicely.
- Line a baking sheet with parchment paper or foil to prevent sticking and for easy cleanup.
- Spread the fries out on the baking sheet in a single layer. Avoid crowding the fries, as this can prevent them from becoming crispy.
- Bake for 20–30 minutes, flipping the fries halfway through the cooking time to ensure they cook evenly on all sides. Keep an eye on them towards the end to make sure they don’t burn. The fries should be golden brown and crispy when done.
5. Serve and Enjoy
- After baking, let the fries cool slightly before serving.
- Serve your keto fries with your favorite low-carb dipping sauces such as sugar-free ketchup, garlic aioli, or ranch dressing.
Air Fryer Option for Extra Crispiness
If you want your fries to be even crispier, you can use an air fryer for a quicker, healthier option:
- Preheat your air fryer to 375°F (190°C).
- Place the seasoned fries in the air fryer basket in a single layer.
- Cook for 15–20 minutes, shaking the basket halfway through to ensure the fries cook evenly. The air fryer will give them a perfect, golden crisp.
Nutritional Information for Keto French Fries (Per Serving)
Here’s the approximate nutritional breakdown for one serving of Keto French Fries, assuming the recipe makes 4 servings. The exact nutritional values may vary depending on the size of your jicama or turnips and the exact amounts of seasonings you use.
- Calories: 120 kcal
- Total Fat: 10g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 290mg
- Total Carbohydrates: 9g
- Dietary Fiber: 5g
- Net Carbs: 4g
- Sugars: 2g
- Protein: 1g
- Vitamin A: 3% DV
- Calcium: 2% DV
- Iron: 4% DV
Weight Watchers Points Breakdown
For those following the Weight Watchers program, here is the estimated point breakdown for one serving of Keto French Fries:
- Green Plan: 2 points per serving
- Blue Plan: 2 points per serving
- Purple Plan: 1 point per serving
These points are based on the use of olive oil, jicama, and standard seasoning ingredients. You can reduce the points by using less oil or substituting the olive oil with a lower-point alternative.
Additional Tips and Variations
- Make It Spicy:
Add a pinch of cayenne pepper or chili powder to spice things up. These optional ingredients will give your fries a bold, zesty kick. - Add Cheese:
For a cheesy twist, sprinkle some grated Parmesan or cheddar cheese over the fries during the last few minutes of baking. This will give them a flavorful, melty topping that pairs wonderfully with the crispy fries. - Try Different Seasonings:
Don’t be afraid to experiment with different herbs and spices. Try adding rosemary, oregano, or onion powder for a new flavor profile. For a more savory flavor, try smoked paprika or herbes de Provence. - Batch Cooking:
These keto fries are perfect for meal prep. You can make a larger batch, store them in an airtight container in the refrigerator, and reheat them in the oven or air fryer for a quick and satisfying snack or side dish. - **Jicama vs. Turnips