French Fries: Keto-Friendly Or Not?

French fries are a beloved food for many, but are they compatible with the keto diet? Traditional French fries are, unfortunately, not suitable for keto due to their high carbohydrate content. However, there are alternative ways to prepare and enjoy French fries while adhering to the keto diet.

One popular method is to substitute potatoes with low-carb vegetables such as zucchini, turnips, rutabaga, or jicama. These alternatives can be cut into fry shapes and prepared in a similar manner as regular French fries. Additionally, there are recipes for keto French fries that utilise almond flour or coconut flour, which provide a texture and taste similar to traditional fries.

While these keto-friendly options may not be identical to the classic French fry, they offer a satisfying and healthier alternative for those following a keto diet.

Keto French fries can be made with almond flour

Keto French Fries with Almond Flour

Ingredients:

• 100g almond flour (1/2 cup + 1/3 cup)
• 1 tablespoon xanthan gum
• 6 tablespoons hot water
• 20 drops mashed potato flavor drops (optional)
• Olive oil for frying
• Salt to taste

Method:

In a small bowl, whisk together the almond flour, xanthan gum, and salt. Mix in the hot water and flavor extract (if using). Knead together with your hands until combined.

Place the dough in between two sheets of parchment paper and roll out to about 1/4 inch thick using a rolling pin. Slice the dough into thin strips, around 1/8 to 1/4 inch thick. The thinner they are, the crispier and more like McDonald's fries they will be.

If you want to freeze the fries before cooking, lay the strips of dough onto a parchment-lined baking tray and stick them in the freezer. Once frozen, remove the fries from the tray and store them in a freezer bag.

To cook the fries, add enough olive oil to cover the bottom of a large skillet and heat over medium heat. Once the oil is heated, add a single layer of fries and let them cook until golden brown on all sides. Remove from the oil and place them on a paper towel-lined plate. Sprinkle with additional salt if needed.

You can also bake or air fry the fries. To bake, spread the fries out in a single layer on a baking tray, spray with olive oil, and bake at 400 degrees for 10-12 minutes. For the air fryer, spread the fries in a single layer in the air fryer basket or tray, spray with olive oil, and air fry at 400 degrees for 6 minutes.

Tips:

• If you are allergic to almond flour or don't like the taste, you can substitute it with coconut flour. However, use only 50 grams of coconut flour as it absorbs more liquid than almond flour.
• The xanthan gum is optional but recommended to hold the dough together and give an authentic potato French fry flavor.
• These keto fries can be frozen and cooked from frozen.
• Serve with sugar-free ketchup or ranch, and enjoy them with your favorite burger!

Rutabagas are a good alternative to potatoes

French fries are a beloved side dish, but unfortunately, they are not keto-friendly. Traditional fries are made from potatoes, which are high in carbohydrates and will kick you out of ketosis. However, there are alternative ways to make fries that are suitable for a keto diet. One popular option is to use almond flour, which can be seasoned and prepared to resemble the real thing.

Another alternative is to use vegetables such as zucchini, turnips, or rutabagas. Rutabagas, in particular, are an excellent substitute for potatoes when it comes to making keto-friendly French fries. Here's why:

Carbohydrate Content

Rutabagas are a low-carb vegetable, containing just 3 grams of net carbs per cup serving, compared to potatoes, which have 30 grams of net carbs per cup. This makes rutabagas a perfect choice for those following a keto diet, as they won't impact your ketosis state.

Taste and Texture

Rutabagas have a slightly sweet taste and are less bitter than turnips. When cooked, their taste and texture become similar to potatoes, making them an ideal substitute. They are also known as Swedish turnips or neeps.

Nutritional Benefits

Rutabagas are high in antioxidants, vitamin C, beta-carotene, potassium, and manganese. They are also an excellent source of fiber, which can improve digestive health. Additionally, their combination of fiber and potassium can help lower cholesterol. Rutabagas also contain calcium, zinc, magnesium, and phosphorus, which contribute to building strong bones.

Preparation and Cooking

Preparing rutabagas for French fries is similar to preparing potatoes. Simply cut off both ends, peel, and slice into thin strips. You can then bake, air fry, or fry the rutabaga fries, seasoning them with olive oil, rosemary, salt, and pepper to taste.

Storage

Rutabaga fries can be stored in the refrigerator for up to 3 days or frozen for up to 6 months. When reheating, avoid using the microwave, as this will make them limp and soggy. Instead, reheat them in the oven or a non-stick pan.

So, if you're craving French fries but want to stick to your keto diet, rutabagas are a fantastic alternative to potatoes. They offer similar taste and texture with a fraction of the carbohydrates, and they come with a host of additional nutritional benefits. Give them a try, and you might just find your new favorite side dish!

Jicama is a good alternative to potatoes

French fries are a beloved side dish, but they are not suitable for a keto diet as they are typically made from potatoes, which are high in carbohydrates. However, there are alternative recipes for keto-friendly fries that use vegetables such as zucchini, turnips, rutabaga, or almond flour.

One such alternative vegetable is jicama, a root vegetable that is often used as a substitute for potatoes, especially in keto diets. Jicama is a Mexican plant with a sweet and nutty flavour, and it can be served raw, unlike potatoes which need to be cooked. It is also juicier than potatoes, making it ideal for salads. Jicama can be mashed, baked into fries, or eaten raw with seasoning.

Therefore, if you are looking for a tasty and nutritious alternative to potatoes, especially for a keto diet, jicama is an excellent option.

Turnips are a good alternative to potatoes

French fries are a beloved side dish, but unfortunately, they are not keto-friendly. Traditional fries are made from potatoes, which are high in carbohydrates and not suitable for a keto diet. However, there are alternative options for those who want to enjoy fries without compromising their diet. One popular alternative is to use vegetables such as zucchini, turnips, or rutabaga, which have fewer carbs and can be cooked in a similar way to create delicious, crispy fries.

Turnips, in particular, are an excellent substitute for potatoes when it comes to making keto-friendly fries. They have a similar texture and taste to potatoes when prepared correctly, and they are also lower in carbohydrates. Turnips are root vegetables known for their crisp texture and distinctive, gently peppery flavour. They are described as having a bitter taste, especially larger and more mature turnips, while younger turnips have a softer taste with a sweet undertone. When cooked, turnips can take on a potato-like consistency, making them ideal for keto fries.

In addition to their keto-friendliness, turnips offer several nutritional benefits. They are a good source of vitamin C and calcium, providing more of these nutrients than potatoes. Turnips also contain fewer calories per serving than potatoes, with only 18 calories per cup compared to 59 calories in a cup of russet potatoes. This makes turnips an excellent low-calorie alternative for those watching their weight.

When making turnip fries, it is important to note that they may require some additional preparation. Turnips tend to be waterlogged, so it is recommended to let them drain in a colander for about 10-15 minutes after boiling. This will help ensure that your turnip fries are crispy and not soggy. You can then season them with salt and white pepper to taste and cook them in a similar way to traditional fries, such as baking or frying.

Turnip fries are a tasty and healthy alternative to traditional French fries. They are perfect for those following a keto diet or simply looking for a lower-carb option. With their similar texture and taste to potatoes, turnips can satisfy your fry cravings without compromising your dietary goals. So, the next time you're craving some crispy, golden fries, give turnip fries a try!

Coconut flour can be used instead of almond flour

When substituting coconut flour for almond flour, start with a ratio of 1:4. For every cup of almond flour, use 1/4 cup of coconut flour. You will also need to add more liquid to the recipe.

Coconut flour is a good alternative for those with nut allergies, as it is not a nut but a seed. It is also cheaper than almond flour and has a lower fat content. It is also higher in protein and lower in net carbs, making it a better option for those on the keto diet.

However, coconut flour can be challenging to work with due to its high absorbency and unique texture. It also has a subtle coconut flavour that may be overpowering in specific recipes. It is best suited for recipes that are light and airy, such as cakes and muffins, while almond flour is better for recipes that require a denser texture, such as bread and cookies.

Frequently asked questions