Can you eat fries on keto?

In this article, we will answer the question “Can you eat fries on keto?”, and what are the keto substitutes for french fries?

Can you eat fries on keto?

No, you cannot eat the regular french fries on the keto diet. Potatoes are rich in carbs and are a big no for a ketogenic diet. 

Substitutes for french fries on keto

To fulfill your cravings for fries, you can try making rutabaga fries. A single serving of rutabaga fries only gives 4 grams of net carbs. Rutabagas roast to crispy edges and have a similar taste to sweet potatoes. 

If you do not like rutabagas, you can try making zucchini fries instead. Similarly, turnip fries are another option. Air-fried or baked turnip fries have a similar taste to white potatoes but the texture is a bit jiggly and undesirable.

Another safe and healthy substitute for french fries is cauliflower garlic mashed potatoes. It is a healthy substitute and fulfills the nutritional requirements as well. 

How to make keto french fries?

Ingredients 

  • 1 ¼ Lb Rutabaga, peeled
  • 1 ½ Tbsp Olive or Avocado oil
  • Salt
  • Fresh or dried rosemary (optional)

Instructions 

  1. Preheat your oven to 425℉.
  2. Place and adjust an oven rack on a baking sheet. This allows the hot air to circulate on the bottom of the fries. This ensures evenly baked and crispy fries.
  1. Cut the rutabaga into 1/4 inch thick long strips. Toss the rutabaga strips in oil and salt. You can use avocado oil or olive oil.
  1. Spread the rutabaga strips on the oven rack such that they do not touch each other.
  1. Bake the rutabaga fries in the preheated oven for about 12 minutes. Then flip the strips and bake for another 2-15 minutes or until golden brown from both sides.
  1. Serve with your favorite dip and enjoy.

Nutrition facts 

A single serving of the rutabaga fries prepared using the method detailed above provides the following nutrients.

Calories 70kcal (4%)
Carbohydrates 5.7g (2%)
Protein 0.8g (2%)
Fat  5.2g (8%)
Saturated fat 0.7g (4%)
Polyunsaturated fat 0.5g
Monounsaturated fat 3.7g 
Sodium 91mg (4%)
Potassium 235mg (7%)
Fiber 1.8g (8%)
Sugar 3.1g (3%)
Vitamin C 29mg (35%)
Calcium 3mg
Iron 2mg (11%)

Tips to make the best Rutabaga fries 

  1. Shaking the baking sheet after every 5 minutes or so will ensure even baking and extra crispiness.
  1. The same recipe can be used to make rutabaga fries in the air fryer. Make sure to spread the fries in a single layer and shake them halfway through the frying. Air fry the fries for about 15 minutes or until golden brown.
  1. You can play around with the flavor of the fries and customize it according to your taste. Spices like smoked paprika, garlic salt, and herbs like oregano parsley rosemary, thyme, etc are good additions.
  1. To limit your carb intake, dip your rutabaga fries in sugar-free ketchup or bbq sauce.

Storing and freezing low-carb fries 

Store the low-carb fries in an air-tight container in the fridge for up to 3 days. The shelf-life of uncooked low-carb fries can be extended by freezing them in a zip-lock bag. 

Frozen fries will last about 6 months. If you cook the frozen fries straight out of the freezer, the baking time increases by almost 10 minutes. 

Never reheat the fries in the microwave. Microwaving will make them soggy and nobody wants that. Instead, reheat the fries in a preheated oven, air fryer, or non-stick pan.

How to make low-carb Jicama fries?

Ingredients 

  • 4 cups jicama about half 1 medium)
  • 4 tbsp olive oil
  • 1 ½ tsp salt sea salt or iodized
  • 1 tsp garlic powder
  • ½ tsp onion powder
  • ½ tsp black pepper
  • 2 tsp Hungarian paprika

Instructions 

  1. Fill a medium-sized pot with water and add some salt to it. Bring the water to a boil.
  1. While the water boils, peel the jicama, preferably using a Y potato peeler.
  1. Cut the peeled jicama into strips. The thicker the strips, the longer the boiling time.
  1. Boil the jicama strips for 10-15 minutes. Thicker jicama fries will naturally take longer to boil.
  1. Preheat the oven at 425℉ for 10-15 minutes.
  1. Strain the boiled jicama fries and coat them in prepared seasoning and toss in oil.
  1. Transfer the seasoned fries onto a baking sheet. Spread them in a single layer and make sure the fries do not touch each other.
  1. Bake the fries in the preheated oven for 35 minutes. Shake or flip the fries halfway through the baking time.
  1. Once baked, broil the jicama fries for 4-6 minutes to make them more crispy.

Other FAQs about Fries that you may be interested in.

Are frozen French fries fried before freezing?

What Are the Best Potatoes for French Fries?

How to fry French fries in a pot?

Can you eat fries on keto?

Conclusion

In this article, we answered the question “Can you eat fries on keto?”, and what are the keto substitutes for french fries?

References

Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.