Are French Fries Compatible With The Keto Diet?

French fries are a beloved side dish, but they're not keto-friendly. Traditional fries are deep-fried and loaded with carbs, which can quickly kick you out of ketosis. However, there are ways to enjoy crispy, golden fries while sticking to your keto diet. The secret lies in the ingredients and cooking methods.

One popular option is to use vegetables like zucchini, turnips, or rutabaga as a base. Rutabaga, in particular, has gained attention for its low carb content and resemblance to potatoes when cooked. By slicing these vegetables into fry shapes, tossing them in oil, and baking or air-frying them, you can create delicious keto-friendly fries.

Another innovative approach is to make fries using alternative flours like almond or coconut flour. These recipes often include thickeners like xanthan gum and flavor enhancers to mimic the taste and texture of traditional fries.

Whether you choose vegetable-based or flour-based fries, you can enjoy crispy, golden treats that satisfy your cravings without compromising your keto diet. So, go ahead and indulge in some keto-friendly fries!

Keto fries can be made with almond flour

Keto Fries with Almond Flour

Fries are a weakness for many, and it is hard to give them up when on a keto diet. Luckily, there are ways to make keto-friendly fries, and one of the best options is to use almond flour.

Ingredients

• 100g of almond flour (1/2 cup + 1/3 cup)
• 1 tablespoon of xanthan gum
• 6 tablespoons of hot water
• 20 drops of mashed potato flavour 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 flavour extract (if using). Knead together with your hands until combined.
• Place the dough between two sheets of parchment paper and roll it out to about 1/4 inch thick using a rolling pin. Slice the dough into thin strips, about 1/8 to 1/4 inch thick. The thinner they are, the crispier they will be.
• If you want to freeze the fries before cooking, lay the strips of dough on a parchment-lined baking tray and place them in the freezer. Once frozen, remove the fries from the tray and store them in a freezer bag.
• To fry the keto fries, add enough olive oil to a large skillet to cover the fries as they cook. Heat the oil over medium heat. Once the oil is hot, add a single layer of fries and let them cook until golden brown on all sides. Remove the fries from the oil and place them on a paper towel-lined plate. Sprinkle with additional salt if needed.
• To bake the fries, spread them out in a single layer on a baking tray. Spray the fries with olive oil and bake at 400 degrees for 10 to 12 minutes.
• For air frying, spread the fries in a single layer in the air fryer basket or tray. Spray the fries with olive oil and air fry at 400 degrees for 6 minutes.

Tips

• Almond flour is lower in carbs than other alternatives like jicama or rutabaga, and it gives the fries a delicate crumb and a texture similar to a soft potato with a golden and crispy exterior.
• If you are allergic to almond flour or prefer a different taste, you can substitute it with coconut flour. Use 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 the fries a more authentic potato French fry flavour.
• You can freeze the keto fries and cook them from frozen. Simply follow the cooking instructions above, increasing the cooking time slightly.

Serving Suggestions

These keto fries are a great side dish and can be served with grilled keto burgers, almond flour-crusted pan-fried rockfish, or other low-carb meals. Dip them in sugar-free ketchup or ranch dressing, and enjoy!

Rutabaga is a good alternative to potatoes

French fries are a beloved side dish, but unfortunately, they are not suitable for a keto diet. Traditional fries made from potatoes are loaded with carbohydrates, which can kick you out of ketosis. However, there are alternative options to satisfy your fry cravings while staying true to the keto diet. One such option is to use vegetables like zucchini, turnips, or rutabaga.

Rutabaga, also known as swede, is an excellent alternative to potatoes, especially if you're aiming for a low-carb or keto diet. Here's why rutabaga is a good substitute:

Low Carbohydrate Content:

Rutabagas are a great low-carb option, containing only 6 grams of carbohydrates per 1/2-cup serving. In comparison, a medium-sized baked potato can have up to 36 grams of carbohydrates. This makes rutabagas a smart choice for managing your carbohydrate intake.

Nutritional Benefits:

Rutabagas are packed with healthy nutrients, including antioxidants like vitamin C and beta carotene. Vitamin C boosts your immune system and enhances the absorption of other minerals. Beta carotene, which gives rutabagas their reddish-pink hue, is converted into vitamin A by the body, promoting healthy skin, a robust immune system, and improved eye health.

Versatility in Cooking:

Rutabagas are incredibly versatile in the kitchen. They can be baked, boiled, steamed, mashed, or even eaten raw. You can cut them into cubes and roast them, add them to soups or stews, or get creative with keto-friendly recipes like rutabaga fries.

Taste and Texture:

Rutabagas have a unique taste and texture that sets them apart. When raw, they have a mild, slightly bitter flavor. Once cooked, they become buttery and sweet-savory, resembling Yukon Gold potatoes but with a bolder character. This makes them a tasty substitute for potatoes in various dishes.

Weight Loss Benefits:

If you're aiming for weight loss, rutabagas are a smart choice. They are lower in both calories and carbs compared to potatoes. Adding rutabagas to your meals can support your weight loss goals and help prevent long-term health conditions associated with obesity.

Tips for Preparation:

When preparing rutabagas, it's important to peel off the wax and skin before cooking. You can use a sharp paring knife or a vegetable peeler for this step. Rutabagas go well with rich meats like pork and can be seasoned with various spices to enhance their flavor.

In summary, rutabagas are a nutritious and versatile alternative to potatoes, making them a perfect choice for individuals following a keto diet. They offer a range of health benefits, a unique taste, and the versatility to be incorporated into various dishes. So, the next time you're at the grocery store, grab a couple of rutabagas and start experimenting with this tasty and keto-friendly vegetable!

Keto fries can be baked or air-fried

Keto French fries are a great alternative to traditional fries, which are not keto-friendly. They are crunchy on the outside and soft on the inside. The best part is that they can be baked or air-fried, and you will not be able to tell the difference!

Ingredients

You will need the following ingredients to make keto fries:

• Coconut flour or almond flour
• Xanthan gum
• Hot water
• Salt and pepper to taste
• Olive oil or avocado oil for frying

Method

• Mix the dry ingredients (coconut flour or almond flour and xanthan gum) in a bowl.
• Add hot water and mix until a smooth dough forms.
• Place the dough on a baking sheet and roll it out into a thin rectangle.
• Cut the dough into thin strips to form the fries.
• For baking: Place the cut fries on a baking tray lined with baking paper and greased with oil. Bake in a preheated oven at 200 degrees Celsius or 400 degrees Fahrenheit for 10-15 minutes, or until golden brown.
• For air-frying: Place the fries in a single layer in the air fryer basket and spray with oil. Air fry at 400 degrees Fahrenheit for about 6 minutes, or until crispy.
• For frying: Heat oil in a pan over medium heat. Gently place the dough strips in the pan and fry until golden brown on all sides.

Tips and Variations

• You can also add some spices like rosemary, paprika, or garlic powder to the dough for extra flavor.
• If you want extra crispy fries, soak the cut fries in cold water for 30 minutes before seasoning and cooking.
• You can freeze the uncooked dough and cut it into fries before storing in a ziplock bag. When you're ready to cook, simply fry or bake them straight from frozen, but increase the cooking time.

Keto fries can be made with coconut flour

Keto Fries with Coconut Flour

Keto French fries are a great substitute for traditional French fries, which are not suitable for a keto diet due to their high carb content. These keto fries are made with coconut flour and have a similar taste and texture to the real deal. The best part is that they only have 3 grams of net carbs per serving!

Ingredients:

• Coconut flour: A low-carb alternative to wheat flour that is cheaper than almond flour, absorbs moisture, and has tons of fiber.
• Xanthan gum: Used in gluten-free cooking to provide structure and help the dough stay stable during frying or baking.
• Hot water: Works as a binder and helps create a smooth dough.
• Oil for frying: You can use any oil of your choice, such as avocado oil, olive oil, or coconut oil.
• Salt and pepper to taste.

Instructions:

• Mix the dry ingredients (coconut flour and xanthan gum) in a bowl.
• Add hot water and knead until a smooth dough forms.
• Let the dough rest for 5-10 minutes to reduce stickiness.
• Place the dough on a parchment paper and roll it out into a thin rectangle, approximately 1/4 inch thick.
• Cut the dough into thin strips, resembling French fries.
• Heat oil in a pan over medium heat. Add enough oil to cover the fries (about 1/4 inch from the bottom of the pan).
• Gently place the dough strips into the pan and fry until golden brown on all sides.
• Remove the fries from the oil and place them on a paper towel-lined plate to absorb excess grease.
• Sprinkle salt on the fries and serve hot!

Storage:

These keto fries are best served fresh and hot. However, you can make the dough ahead of time and store it in the freezer. Cut the dough into french fry shapes before freezing so they are ready to fry whenever you crave them!

Dipping Sauces:

Keto French fries go well with various dipping sauces such as keto ketchup, ranch dressing, cheese sauce, or hot sauce.

Keto fries can be frozen

Freezing keto fries is an excellent way to meal prep and have fries ready to go whenever you want. You can also double or triple the recipe to make a large batch of frozen fries. This way, you can easily enjoy French fries with your dinner or as a snack.

Some recipes suggest letting the dough rest for a few minutes before cutting it into strips, as this can help reduce stickiness. Additionally, when frying the frozen keto fries, it is recommended to use a low to medium heat and slowly turn the fries to ensure even cooking.

Frequently asked questions