Craving French fries but looking for a low-carb alternative? Look no further than Keto French Fries—a crispy, delicious, and guilt-free recipe that satisfies all your cravings without ruining your keto diet. Whether you enjoy them as a snack, side dish for lunch, or dinner, these fries will keep your carb intake low while providing that familiar, irresistible crunch.
Not only are they incredibly easy to make, but they also require just a few ingredients and tools you probably already have in your kitchen. With golden edges and a tender middle, these keto-friendly fries will quickly become one of your favorite go-to recipes!
Why Keto French Fries Are a Game-Changer
The keto diet is famous for its low-carb, high-fat approach to eating, which means traditional French fries—loaded with starchy carbs—are off the menu. However, with this recipe, you don’t have to say goodbye to French fries forever. We’re swapping out the carb-heavy potatoes with a low-carb vegetable substitute that still packs the same satisfying crunch. These fries are not only keto-friendly but also gluten-free and suitable for anyone following a paleo or low-carb lifestyle.
What Makes These Fries Keto?
The best part of these keto French fries is the substitute for potatoes. Common alternatives include rutabaga, turnips, celeriac, jicama, or even almond flour-based dough for more creative versions. Each of these vegetables is much lower in carbohydrates than potatoes, allowing you to indulge in fries without spiking your blood sugar!
Ingredients for Keto French Fries
To make the best keto French fries, you’ll need the following ingredients:
For the Fries:
- 1 medium rutabaga (or jicama, turnips, or celeriac)
- 3 tablespoons olive oil (or avocado oil)
- 1 teaspoon paprika
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/2 teaspoon smoked paprika (optional, for added flavor)
- Salt and pepper to taste
For Dipping Sauce (optional):
- 1/4 cup mayonnaise
- 1 tablespoon Dijon mustard
- 1 teaspoon lemon juice
- 1/4 teaspoon garlic powder
- 1/4 teaspoon smoked paprika
Tools You’ll Need
- Sharp knife or mandoline slicer (for cutting the fries)
- Peeler (if using vegetables that need peeling, like rutabaga)
- Large mixing bowl
- Parchment paper
- Baking sheet
- Spatula
- Paper towels (optional, for draining excess oil)
- Oven or air fryer
How to Prepare Keto French Fries
Step 1: Preheat Your Oven or Air Fryer
Preheat your oven to 400°F (200°C). If you’re using an air fryer, set it to 375°F (190°C). Preheating ensures even cooking and helps achieve that perfect crispy texture.
Step 2: Prepare the Rutabaga (or Other Vegetable)
Start by peeling your rutabaga, jicama, or turnips. Use a sharp knife or peeler to remove the tough outer skin. Once peeled, cut the vegetable into matchstick or shoestring-style fries, aiming for even thickness. This ensures all the fries cook at the same rate, preventing some from burning while others remain undercooked.
If you’re using jicama, it’s important to parboil the jicama sticks for about 10 minutes before baking or frying. This helps soften the jicama, which can be quite firm.
Step 3: Season the Fries
Place the cut fries in a large mixing bowl. Drizzle them with olive oil (or avocado oil) and toss to coat. The oil is crucial, as it helps the fries crisp up in the oven or air fryer.
Next, sprinkle the fries with paprika, garlic powder, onion powder, smoked paprika (if using), salt, and pepper. Use your hands or a spatula to toss the fries until they are evenly coated with the seasonings. This will ensure that every bite is packed with flavor.
Step 4: Arrange the Fries for Cooking
Line a baking sheet with parchment paper to prevent sticking. Spread the seasoned fries in a single layer on the sheet, making sure they aren’t overcrowded. If the fries are too close together, they will steam instead of crisping up, so give them some space.
If you’re using an air fryer, arrange the fries in the fryer basket in a single layer. You may need to cook them in batches depending on the size of your air fryer.
Step 5: Bake or Air Fry the Fries
For the oven: Bake the fries at 400°F (200°C) for about 25-30 minutes, flipping them halfway through to ensure even cooking and browning. Keep an eye on them in the last 5 minutes, as cooking times can vary depending on the thickness of your fries and your oven’s heat distribution.
For the air fryer: Air fry the fries at 375°F (190°C) for 15-20 minutes, shaking the basket halfway through the cooking time. The air fryer is great for achieving extra crispy fries, so be sure to check them around the 15-minute mark.
Step 6: Check for Doneness
The fries are ready when they are golden brown and crispy on the outside, with a tender interior. If they’re not crispy enough to your liking, give them a few more minutes in the oven or air fryer.
Step 7: Drain and Serve
Once cooked, remove the fries from the oven or air fryer and transfer them to a plate lined with paper towels. This will help absorb any excess oil. Season with a little extra salt while they’re still hot, if desired.
Serve immediately while they’re still warm and crispy. Pair them with your favorite keto-friendly sauces or the optional dipping sauce listed below.
Optional: Make a Dipping Sauce
While these fries are delicious on their own, a keto-friendly dipping sauce can take them to the next level. To make a simple sauce, combine the following ingredients in a small bowl:
- 1/4 cup mayonnaise
- 1 tablespoon Dijon mustard
- 1 teaspoon lemon juice
- 1/4 teaspoon garlic powder
- 1/4 teaspoon smoked paprika
Mix until smooth and serve alongside your keto fries for a flavorful dipping experience.
Nutritional Values (Per Serving)
This recipe makes about 2 servings (depending on the size of your fries and portion sizes). Here’s the approximate nutritional breakdown for one serving:
- Calories: 180-220 kcal
- Fat: 14g
- (Primarily from olive oil or avocado oil)
- Carbohydrates: 8-10g (depends on the vegetable you use)
- Net Carbs: 5-6g
- Fiber: 2-4g
- Protein: 1-2g
- Sodium: 300-400mg (depends on seasoning)
- Potassium: Varies based on vegetable choice
The exact nutritional values will depend on the vegetable you choose. Rutabaga and turnips are lower in carbs than jicama, so if you’re counting carbs closely, opt for those.
Notes and Tips for Perfect Keto French Fries
- Choosing the Right Vegetable: For the lowest carb option, rutabaga and turnips are good choices. If you prefer a slightly sweeter fry, jicama is a great alternative, but remember to parboil it first to achieve the right texture.
- Cooking Times: Keep an eye on your fries, especially towards the end of the cooking time. Oven temperatures can vary, and the size of your fries will affect how long they need to cook. Thicker fries will take longer to crisp up, while thinner fries will cook faster.
- Air Fryer vs. Oven: Both methods work well, but if you have an air fryer, it’s a great way to achieve extra crispy fries without using as much oil. Just make sure not to overcrowd the basket.
- Seasoning Variations: Feel free to get creative with your seasonings! Add a pinch of cayenne pepper for some heat, or sprinkle your fries with Parmesan cheese after cooking for an extra layer of flavor.
- Storage and Reheating: These fries are best enjoyed fresh, but if you have leftovers, store them in an airtight container in the refrigerator for up to 2 days. To reheat, pop them back in the oven or air fryer at 375°F (190°C) for 5-7 minutes to restore their crispiness.
Perfect for Lunch, Dinner, or a Snack
These keto French fries are versatile and can be enjoyed for lunch, dinner, or even as a snack. They pair well with keto-friendly burgers, grilled meats, or simply on their own with a dipping sauce.
For a complete keto meal, serve these fries alongside a grilled chicken breast or a juicy bunless burger to keep your meal low in carbs without sacrificing taste or satisfaction.
With this recipe, you’ll never have to miss out on French fries again. These Keto French Fries are quick to make, packed with flavor, and completely guilt-free! Whether you’re following a keto, low-carb, or paleo diet, these fries will become a staple in your meal rotation.
