Keto Fries: What Vegetables Make The Cut?

There are a variety of vegetables that can be used to make keto-friendly fries. These include rutabaga, zucchini, turnips, jicama, avocado, green beans, polenta, eggplant, portobello, and chickpeas.

Rutabaga is a popular choice as it is low in carbs and has a similar texture and taste to potatoes when cooked.

Rutabaga fries

Rutabaga is a root vegetable that is a cross between a cabbage and a turnip. It is larger in size than a turnip, with a yellow and brown colour, and a sweeter taste. It is usually in season between October and March, making it perfect for autumn and winter recipes.

Rutabaga is a great alternative to potatoes if you're looking for a low-carb option. A 1-cup serving of boiled cubed rutabaga has 51 calories and 12 grams of carbs, compared to 136 calories and 31 grams of carbs in the same amount of potatoes.

How to Make Rutabaga Fries:

Ingredients:

• Rutabaga
• Oil (olive oil, canola oil, or vegetable oil)
• Seasonings (paprika, garlic powder, salt, pepper, onion granules, smoked paprika)

Instructions:

• Preheat your oven to 425°F and line a baking sheet with parchment paper.
• Peel the rutabaga and cut it into fry shapes, about 1/2-inch thick.
• Place the rutabaga fries into a large bowl and drizzle with oil. Toss to coat evenly.
• Add your desired seasonings to the bowl and toss again to coat the fries.
• Spread the fries out on the prepared baking sheet, leaving space between each fry.
• Bake for 25-30 minutes, flipping halfway through, until they are cooked through and crispy on the outside.

Tips:

• Cut the rutabaga as evenly as possible so that the fries cook evenly.
• Coat the fries well with oil and seasonings. You can use your hands to toss and ensure an even coating.
• Don't overcrowd your baking sheet. The fries should be in a single layer and not touching for the best results.
• Feel free to mix up the seasonings and use other combinations that you prefer.

Storage and Reheating:

• Rutabaga fries can be stored in the fridge for 3-4 days.
• To reheat, pop them into a toaster oven or regular oven to crisp them up again.

Variations:

• If you have an air fryer, you can cook the rutabaga fries at 400°F for around 15 minutes until crispy and tender.
• For a more indulgent treat, you can also make rutabaga fries in a deep fryer or a pot of oil heated to 375°F.

Turnip fries

Turnips are a great alternative to potatoes when it comes to making keto-friendly fries. They are substantially lower in calories and carbohydrates than potatoes, making them a healthier option.

Ingredients:

• 1 tablespoon of vegetable oil or olive oil
• ⅓ cup of grated Parmesan cheese (optional)
• 1 teaspoon of garlic salt
• 1 teaspoon of onion powder
• 2 medium-sized turnips

Instructions:

• Preheat your oven to 425 degrees Fahrenheit. Line a baking sheet with aluminum foil and lightly grease it.
• Peel the turnips and cut them into thin sticks, about 1/3 inch wide and 4 inches long.
• Place the turnip sticks in a large bowl and toss them with the vegetable oil to coat evenly.
• In a separate container, combine the Parmesan cheese, garlic salt, and onion powder. You can also add other spices like smoked paprika and cayenne pepper if you like.
• Place the turnip sticks into the container with the spice mixture and shake until they are evenly coated.
• Spread the coated turnip sticks out on the prepared baking sheet in a single layer, making sure they don't overlap.
• Bake in the preheated oven for about 20 minutes, or until the outside is crispy and the inside is tender.
• Serve immediately and enjoy your crispy turnip fries!

Zucchini fries

Ingredients:

• 2 medium zucchini
• 1 large egg, beaten
• 1/2 cup almond flour
• 1/2 cup grated Parmesan cheese
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon salt
• Avocado oil spray

Instructions:

• Slice the zucchini into strips about 1/2 inch thick and 3-4 inches long. The length will depend on the size of your zucchini. Pat the zucchini dry with a paper towel.
• Set up a breading station by adding the egg to a shallow bowl and whisking until smooth. In a separate shallow bowl, combine the almond flour, Parmesan cheese, garlic powder, onion powder, and salt. Stir to mix well.
• Dip the zucchini strips first into the egg, then coat them with the almond flour mixture. Make sure the flour sticks to the zucchini by pressing it on.
• Place the zucchini in a single layer in an air fryer basket and spritz liberally with avocado oil spray.
• Air fry at 400 degrees Fahrenheit for about 10 minutes, or until crispy and golden brown.

Tips:

• You can use either shredded Parmesan cheese or the powdery kind in the green can.
• For a gluten-free option, use coconut flour instead of almond flour.
• If you don't have an air fryer, you can bake the zucchini fries in the oven. Bake at 425 degrees Fahrenheit until golden brown and crispy.
• For a crispier texture, sprinkle the zucchini with salt and let it sit for 30 minutes before patting dry and breading. This will help draw out the moisture.
• Serve with your favourite dipping sauce, such as keto ranch dressing, keto cheese sauce, or ketchup.

Jicama fries

To make jicama fries, you'll need the following ingredients:

• Jicama
• Olive oil
• Salt
• Pepper
• Garlic powder
• Smoked paprika

Here's a step-by-step guide to making jicama fries:

• Preheat your oven to 400°F.
• Peel the jicama and cut it into thin strips, resembling French fries.
• Place the jicama strips in a microwave-safe bowl with a small amount of water. Microwave for 8-10 minutes, stirring occasionally, until the jicama is slightly tender.
• Remove the jicama from the microwave and pat dry with paper towels.
• In a large bowl, toss the jicama with olive oil, salt, pepper, garlic powder, and smoked paprika.
• Spread the seasoned jicama on a baking sheet in a single layer.
• Bake in the oven for about 30-40 minutes, until the jicama is crispy and golden brown.
• Serve immediately with your favourite dipping sauce, such as ketchup, mayonnaise, guacamole, or salsa.

Avocado fries

Keto Avocado Fries

Ingredients:

• 2 large firm and ripe avocados, peeled and pitted
• 1 cup almond flour
• 1 cup grated parmesan cheese
• 2 eggs
• Lemon juice
• Salt, pepper, garlic powder, and paprika to taste
• Avocado or olive oil
• Dipping sauce of your choice (optional)

Instructions:

• Preheat the oven to 400°F and line a baking sheet with parchment paper. Alternatively, you can use an air fryer set to 375°F.
• Slice the avocados into thick wedges or slices, about 1/2 inch to 3/4 inch thick.
• Optional step: To reduce bitterness, coat the avocado slices with lemon juice and gently toss until they are evenly coated.
• Prepare three separate bowls for the coating: one with whisked eggs, another with almond flour, and the last with parmesan cheese, garlic powder, and any desired seasonings. For a crispier texture, you can also add pork panko or crushed pork rinds to the cheese mixture.
• Dip each avocado slice into the egg wash, allowing any excess to drip off.
• Next, coat the avocado slices with the almond flour mixture. You can do this by placing the avocado on a thin layer of the flour mixture and sprinkling more on top until it is fully covered. Gently press the coating onto the avocado.
• Arrange the coated avocado slices on the prepared baking sheet or air fryer tray in a single layer, making sure they do not overlap or touch.
• Spray the surface of the avocado fries with avocado or olive oil.
• If using an oven, bake for about 25 minutes until the coating is crispy and golden brown. If using an air fryer, cook for about 10 minutes.
• Optional: Squeeze fresh lemon juice onto the fries after cooking.
• Serve immediately while still crispy with your choice of dipping sauce. Some popular options include spicy mayonnaise, ranch dressing, blue cheese dressing, or sugar-free BBQ sauce.

Tips:

• Use ripe but firm avocados that are easier to work with and hold their shape during cooking.
• To ensure the breading sticks to the avocado, gently press it onto the avocado slices instead of rolling them in the coating.
• If you want to add more crispiness to your fries, you can spray them with avocado or olive oil before cooking.
• Avocado fries are best served fresh, but if you have leftovers, you can reheat them in the air fryer to restore crispness.

Frequently asked questions