Madeleine Hull
French fries are a beloved comfort food, but they are unfortunately off the menu for those following a keto diet due to their high carb content. However, there are several alternative options for keto-friendly fries that can satisfy your cravings without compromising your dietary goals. From oven-baked zucchini fries to crispy avocado fries, there's something for everyone. These substitutes are made with keto-friendly vegetables and offer a delicious and healthier way to enjoy the taste and texture of traditional fries.
| Characteristics | Values |
|---|---|
| Keto French Fries Substitutes | Coconut flour, almond flour, rutabagas, zucchini, jicama, green beans, summer squash, turnips, eggplant, avocado, pumpkin, chickpea |
| Keto French Fries Recipe | Cut fries, baking tray, baking sheet, oil, preheated oven, seasonings |
| Keto French Fries Baking Instructions | Bake at 200°C/400°F for 12-15 minutes or until golden brown |
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What You'll Learn
Baked keto green beans
If you're on a keto diet, you may be wondering what you can eat instead of the ultra-processed and high-carb french fries. Well, look no further than baked keto green beans! This delicious and healthy side dish is quick and easy to make, requiring only a few minutes of preparation. Here's a step-by-step guide on how to make them:
Ingredients:
- Green beans
- Olive oil or avocado oil
- Salt
- Pepper
- Garlic powder or fresh garlic
- Parmesan cheese or other cheeses like goat cheese, feta, blue cheese, or Asiago
Instructions:
- Preheat your oven to 400 degrees Fahrenheit.
- Line a baking sheet with parchment paper.
- Toss the green beans with the oil, salt, pepper, and garlic in a large bowl. You can also add other seasonings like onion powder, thyme, or oregano.
- Spread the seasoned green beans in a single layer on the prepared baking sheet.
- Bake for 15 to 28 minutes.
- Remove the baking sheet from the oven and sprinkle with Parmesan cheese or your desired cheese.
- Return the baking sheet to the oven and bake for an additional 5 to 15 minutes, or until the beans are tender and slightly browned.
- Serve immediately. You can also sprinkle some freshly zested lemon on top for extra flavour.
These baked keto green beans make a perfect side dish for various meals, and they are a healthier alternative to french fries, as they are low in carbohydrates and a good source of vitamins and minerals. So, the next time you're craving fries, give these baked keto green beans a try!
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Rutabaga fries
Rutabagas are a great alternative to traditional French fries when you're on the keto diet. They are a round root vegetable with a beige bottom and purple top, though sometimes they can be brownish all over. They are usually found near other root vegetables and resemble turnips but are larger with tougher skin.
To make rutabaga fries, start by cutting off both ends of the vegetable. This will help the rutabaga sit flat on your cutting board. Next, peel the skin off. The skin is thick, waxy, and tough, but it will be easier to peel once the ends are cut off. Slice the rutabaga into 1/4-inch thick rounds, then cut each round into 1/4-inch thick spears.
Once you have your rutabaga spears, toss them with oil and seasoning. You can use avocado oil, olive oil, or melted ghee, and season with sea salt and black pepper. Feel free to add other spices like garlic powder, smoked paprika, dried herbs, or a pinch of cayenne. You can also add grated parmesan cheese for a crunchy topping.
After seasoning, place the rutabaga fries on a baking rack. Lay them out in a single layer on an oven-safe rack placed on a sheet pan. Bake in the oven at 200°C/400°F until they are golden brown and crispy on the outside, soft on the inside. You can also cook them in an air fryer at 400°F for about 15 minutes, shaking the basket a few times during cooking.
If you prefer your fries deep-fried, preheat oil in a deep fryer to 350°F. Place the rutabaga fries in the basket and cook for 5-6 minutes or until lightly browned and crispy. Drain on a paper towel.
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Zucchini fries
If you're looking for a delicious keto-friendly snack, zucchini fries are a perfect choice. They are a tasty, low-carb alternative to traditional french fries and can be easily made in an air fryer, fried, or baked in the oven. Here's a detailed recipe for crispy and flavourful zucchini fries:
Ingredients:
- Zucchini: 2 large or 3 small ones, cut into fry shapes
- Almond flour: finely ground is best
- Parmesan cheese: freshly grated from a block or wedge for the best flavour and crispiness
- Italian seasoning (optional): smoked paprika, oregano, or dried basil
- Salt and pepper to taste
- Eggs: large or any size available
Method:
First, trim the ends off the zucchini and cut them into fry shapes. In a shallow dish, combine the almond flour, parmesan, Italian seasoning (if using), salt, and pepper. In a separate dish, beat the eggs. Dip the zucchini sticks in the egg mixture, then coat them in the almond flour mixture.
You can cook the zucchini fries in an air fryer at 390 degrees F for 7-9 minutes, or until golden brown. If you're making a large batch, you may need to cook them in multiple batches. Alternatively, you can bake them in the oven. Preheat the oven to 400°F/200°C and line a baking tray with parchment paper. Place the coated zucchini sticks on the tray and bake for 15 minutes. Then, carefully turn them over with a fork and bake for another 10 minutes or until golden and crispy.
These zucchini fries are a perfect snack or side dish and can be served with a dipping sauce such as ketchup, ranch dressing, or lemon parsley aioli. They are a great way to satisfy your fry cravings while sticking to a keto diet!
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Keto avocado fries
Avocados are a great source of healthy fats and are low in carbohydrates, making them a suitable option for those on a keto diet. Here is a recipe for keto avocado fries that you can make in an air fryer or bake in an oven.
Ingredients:
- Avocados (preferably Hass avocados)
- Eggs
- Almond flour (finely ground)
- Parmesan cheese (freshly grated or pre-grated)
- Lemon juice
- Seasonings (salt, onion powder, garlic powder)
- Cooking oil spray
Instructions:
Slice the avocados into wedges that are about 1/2 inch to 3/4 inch thick. You should aim for around 14 slices per avocado. If your avocados are very unripe, let them ripen in the refrigerator for up to four days. However, slightly under-ripe avocados are best for this recipe.
Coat the avocado slices with lemon juice and gently toss until they are evenly coated. This step is optional but helps to cut down on the bitterness that occurs when the avocado is cooked.
In a shallow bowl, whisk the eggs. In a separate shallow bowl, combine the almond flour, parmesan cheese, and seasonings.
Dip the avocado slices into the egg mixture and then into the flour mixture. Make sure the avocado slices are well-coated.
If using an air fryer, oil the air fryer basket and place the avocado slices inside, leaving space between them for air to flow. Set the temperature to 375°F and cook for about 10 minutes, or until the coating is dark golden brown and crispy.
If baking in the oven, preheat the oven to 400°F. Line a baking sheet with parchment paper. Place the avocado slices on the baking sheet and spray them with cooking oil. Bake for about 25 minutes, or until the coating is crispy.
Serve immediately with your choice of dipping sauce. Some options include spicy mayonnaise, keto ranch dressing, keto blue cheese dressing, or sugar-free BBQ sauce.
Tips:
- Choose firm avocados that are slightly under-ripe to ensure they hold their shape during cooking.
- If you are not concerned about carbs or prefer a crispier texture, you can use panko breadcrumbs instead of almond flour.
- For a stronger lemon flavor, you can squeeze additional lemon juice over the avocado slices after cooking.
Enjoy your keto avocado fries as a delicious and crispy side dish or snack!
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Coconut flour fries
Ingredients
- Coconut flour
- Xanthan gum
- Hot water
- Oil
- Salt and other seasonings (optional)
Method
To make the dough, mix the coconut flour and xanthan gum in a bowl. Add in the hot water and mix or knead until a sticky dough forms. Leave the dough to rest for 15 minutes, then roll it out between two sheets of parchment paper until it is about 1/8-1/4 inch thick. Cut the dough into strips, resembling French fries.
You can then either bake the fries in the oven or fry them. To bake, place the cut fries on a baking tray lined with baking paper and greased with oil. Bake at 200°C/400°F for 12-15 minutes or until golden brown. To fry, brush both sides of the cut dough generously with oil and fry for 6-8 minutes, or until golden brown.
Season the fries with salt and any other desired seasonings. Enjoy!
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Frequently asked questions
Some keto-friendly alternatives to fries are zucchini fries, rutabaga fries, jicama fries, avocado fries, eggplant fries, turnip fries, and green bean fries.
To make keto-friendly fries, cut your chosen vegetable into fry shapes. You can then bake them in the oven or fry them on the stove. If baking, toss the vegetable fries in oil, salt, and pepper, and bake for 15-25 minutes until crisp. If frying, coat the vegetables in a batter made from coconut flour, xanthan gum, and hot water before frying.
Some dips that go well with keto-friendly fries are ranch, marinara sauce, and avocado garlic aioli.
Yes, there are store-bought keto-friendly fries available. For example, Chickpea Fries with Avocado Garlic Aioli and polenta fries.
Yes, you can make keto-friendly fries without eggs. For example, you can make zucchini fries without eggs, but you may need to adjust the recipe slightly.
