Cheese Fries Keto: Are Chili Fries Keto-Friendly?

Chili cheese fries are a popular comfort food, often evoking a sense of nostalgia. But can this indulgent dish be made keto-friendly? The answer is yes! By substituting traditional potato fries with alternatives like jicama or cauliflower, and using keto-approved toppings, you can enjoy this delicious treat while staying true to your keto diet. So, if you're craving some chili cheese fries but don't want to stray from your low-carb lifestyle, there are definitely options worth exploring.

Jicama as a low-carb potato substitute

Jicama is a root vegetable native to South America, with a unique nutty but sweet taste. It has a juicy-crunchy texture and can be served raw, unlike potatoes, which typically need to be cooked. Jicama is also a great source of vitamin C and has a small amount of B vitamins and some minerals.

Jicama is a popular substitute for potatoes, especially in keto diets. It has a lot fewer total carbohydrates than other root vegetables and can be cut into cubes or rectangles to make a tasty side dish. The texture is slightly crunchier, and the flavour is a little sweeter than potatoes, but it's a great alternative.

Jicama can be used in a variety of meals, from salads to soups and even desserts. It can be baked, fried, or boiled, and is a versatile ingredient that can be used in both sweet and savoury dishes.

For those on a keto diet, jicama is a fantastic option as it is low in net carbs, with only 5 grams of net carbs per cup. This makes it a safe alternative to carb-heavy side dishes.

• Preheat the oven to 425°F.
• Peel and slice the jicama into sticks.
• Toss the sticks with olive oil or melted coconut oil, garlic powder, onion powder, sea salt, and pepper, and place them on a baking sheet.
• Bake for 40-45 minutes or until crispy.

How to make keto chilli

How to Make Keto Chili

Keto chilli is a hearty, tasty dish that is quick and easy to make. It's a great comfort food option for those on a keto diet and can be made in a Crock Pot, Instant Pot, or on the stovetop. Here's a step-by-step guide to making keto chilli:

Ingredients:

• Olive oil
• Onion (finely chopped)
• Bell pepper (red and/or green)
• Garlic (freshly minced)
• Ground beef (preferably 80/20, but any type will work)
• Tomato paste/concentrate
• Freshly chopped tomatoes
• Salt and pepper (to taste)
• Beef broth/stock
• Keto taco seasoning
• Chilli powder (optional)

Optional Toppings:

• Guacamole
• Sour cream
• Shredded cheese (cheddar or tasty)
• Keto tortilla chips

Method:

• Heat some olive oil in a non-stick pan or skillet over medium heat.
• Add the chopped onion, bell pepper, and garlic. Cook for 1-2 minutes until fragrant.
• Increase the heat to high and add the ground beef. Break it apart and cook until it is mostly browned.
• Add the remaining ingredients, including the spice mix. Reduce the heat to low.
• Cover the pan and let the chilli simmer for 1 ½-2 hours, until it thickens.
• Serve in bowls and add your desired toppings.

Tips:

• If using ground beef with more than 20% fat, it may make the chilli too oily. You can pan-fry the beef separately to remove the excess oil before adding it to the rest of the ingredients.
• If you're short on time, you can reduce the cooking time by simmering the chilli over medium heat for 45 minutes instead.
• Taste the chilli before adding extra salt, as the beef stock and taco seasoning already contain salt.
• For a slow cooker or crockpot version, cook the vegetables and beef in a pan first, then transfer to the slow cooker. Reduce the beef stock by half and cook on low heat for 6 hours.
• This recipe can easily be customised by swapping the ground beef for other proteins like ground chicken or turkey, or diced chicken thighs or steak.
• For extra vegetables, add low-carb options like zucchini, eggplant, spinach, or cauliflower.
• For a spicier kick, add cayenne pepper or red pepper flakes.

Choosing the right cheese

When making keto chilli cheese fries, choosing the right cheese is essential to achieving the desired taste and texture. Here are some factors to consider when selecting your cheese:

Type of Cheese

The type of cheese you choose will impact the overall flavour and meltability of your chilli cheese fries. Cheddar cheese is a popular choice for this dish, as it has a sharp, tangy flavour and melts well. Other options include Colby Jack, mozzarella, or pepper jack cheese. You could also use a combination of cheeses to create a unique flavour profile.

Fresh vs Pre-shredded Cheese

It is recommended to grate your own cheese instead of using pre-shredded cheese. Pre-shredded cheese is often coated with preservatives and anti-caking agents, which can affect the melting process and the overall texture of your dish. Freshly shredded cheese will give you a smoother, creamier sauce.

Amount of Cheese

The amount of cheese you use depends on your personal preference and the desired cheesiness of your dish. For a generous amount of cheese, aim for around 1-2 cups of shredded cheese. However, feel free to adjust the quantity to suit your taste.

Other Cheese Options

If you want to add a creamy element to your chilli cheese fries, consider using a cheese sauce. You can make a simple cheese sauce by melting butter, adding flour and spices, and then slowly whisking in heavy cream and shredded cheese. This will create a rich and creamy sauce that coats the fries and chilli.

Additionally, you can experiment with different types of cheese to find your perfect combination. Some people enjoy using a Mexican blend of cheeses or adding cream cheese for extra creaminess. Remember, the key to choosing the right cheese is finding one that complements the other flavours in your chilli cheese fries and creates the desired texture and taste.

The best way to cook the fries

There are a few ways to cook the fries for your keto chilli cheese fries. You can use frozen French fries, which are convenient and easy to prepare. Simply preheat your oven to 400°F and line a large rimmed baking sheet with parchment paper. Spread the fries in an even layer and bake for 15 to 20 minutes, stirring halfway through to ensure even cooking.

Alternatively, you can cut your own fries from potatoes or other vegetables like sweet potatoes, jicama, or cauliflower. If you're using potatoes, soak the cut fries in cold water for at least 30 minutes before draining, rinsing, and patting them dry. This will help remove some of the starch and prevent them from becoming too soggy. You can then bake them in the oven following the same instructions as above, or fry them in hot oil for a crispier texture.

For a healthier option, you can also bake your fries without oil. Cut your potatoes or chosen vegetables into the desired shape and season them with salt, pepper, and any desired spices. Spread them out on a baking sheet lined with parchment paper and bake at 425°F for 20-25 minutes, stirring occasionally, until they are golden brown and crispy.

Once your fries are cooked, it's time to assemble your chilli cheese masterpiece! Layer the fries on a platter or baking sheet, top with your favourite chilli, and sprinkle with shredded cheese. Pop them back in the oven for a few minutes to melt the cheese, and finish under the broiler if you want it golden brown. Top with your choice of toppings, such as sour cream, green onions, or avocado, and enjoy!

How to avoid soggy fries

Fries are a beloved side dish and snack, but they can quickly turn into a soggy mess if not prepared and stored properly. Here are some tips to ensure your fries stay crispy and delicious:

Choose the Right Type of Fries

Opt for premium-quality frozen fries, such as those with a clear starch coating. These coatings help maintain a crispy exterior and fluffy interior for a longer period. Look for brands that offer extended holding times, such as Simplot Conquest® Delivery+® Fries, which stay crispy for up to 30 minutes after frying.

Pay Attention to Oil Quality and Temperature

Use a well-maintained fryer with clean, filtered oil. Old, oxidized, and irregularly filtered oil can negatively affect the taste and texture of your fries. Ensure the oil is at the recommended temperature before frying. If the oil is too cool, the fries will absorb more of it, resulting in soggy fries.

Properly Cook and Store Fries

Avoid overfilling your fryer basket, as this can cause the fries to cook more slowly and result in undercooked fries. After frying, allow the fries to cool uncovered. If left in a closed container, the steam will make the fries soggy. For takeout, use paper bags or containers with good ventilation. If you need to keep fries warm for a short time, use a heat lamp or steam table, but never refry them.

Avoid Inexpensive or Bargain Fries

Cheaper fries often contain more water than solids (potato). When cooked in hot oil, the water evaporates, causing the fries to absorb excessive oil, leading to sogginess.

By following these tips, you can ensure your chili cheese fries or any other fry creation stays crispy and delicious, just the way they should be!

Frequently asked questions