By Taylor KiserJump to Recipe
You won’t be missing the potatoes or carbs with these Keto French Fries! Healthy veggies in a french fry disguise the whole family will love!
Table of Contents
If Mr. FFF, a meat and potatoes man, is down with fries that aren’t actually fries, I think that’s a huge win, no?
I promise, once you throw these on the side of some cajun burgers or a healthy burger in a bowl, you won’t be missing the deep-fried potato-ness either. No longing for some crispy oven-baked sweet-potato fries from you!
Ingredients Needed
Everyone loves french fries. They’re hot and crispy, they’re satisfying for the body AND the soul… what’s not to love about them? Here on the blog, we have everything, including air fryer sweet potato fries, air fryer potato wedges and beyond! However, if you are following a keto diet or eating plan, you are probably really missing them right now because fries can be very high in carbohydrates. That’s why I have a low-carb spin on one of your favorite foods: enter my keto french fries substitute! They are made with rutabaga instead of white potatoes to cut down on carbs but NOT on flavor. Here’s what you’ll need:
- Rutabaga
- Avocado oil or olive oil
- Salt
What is a Keto Substitute for Potatoes?
I love finding a good substitute for foods that I LOVE that also fit my dietary needs and preferences. One of my favorite substitutes for potatoes is cauliflower and I often cook up some healthy cauliflower garlic mashed potatoes for a satisfying and tasty side dish. The other one is rutabagas.
A rutabaga is a root vegetable and is a cross between a turnip and a cabbage. They taste similar to carrots but are less sweet and have a slightly bitter flavor. When cooked they change their taste and consistency, which become similar to a potato. They are also known as Swedish turnips or neeps. They contain a high amount of vitamin C and fiber. This ingredient can fit in low-carb and keto diets.
Are Rutabagas Keto?
YES! Rutabaga is another fantastic potato substitute because they are really low in carbohydrates. One serving of rutabaga contains only 4 grams of net carbs. They can be a substitute for potatoes, sweet potatoes, and other root vegetables, especially when you’re trying to cut down on carbs.
How to cut a Rutabaga for French Fries Keto
Preparing your rutabaga to be cooked into hot, crispy and DELISH french fries is similar to how you would prepare white potatoes or sweet potatoes. Simply cut off both ends of the rutabaga and peel it completely. Next, cut the rutabaga into circles and then chop the circles into sticks. Now you’re ready to cook!
How to make Keto French Fries
Prepare
Turn on your oven so that it can preheat while you work. Place an oven safe cooling rack over top of a large cookie sheet.
Toss
Slice up your rutabaga into strips and place them all into a large bowl. Add the oil and toss until all the fries are coated evenly. Sprinkle with a generous amount of salt.
Bake
Place the rutabaga fries onto the cooling rack, ensuring that you leave space in between each fry. You may need to use two separate cooling racks and cookie sheets to do this. Bake in the oven, flipping halfway through the cook time, until the fries are golden brown.
Serve
DEVOUR your delicious fries!
Serving Suggestions
I love eating them on their own with some dipping sauce for a snack, but they also make a tasty side dish! If you want to keep the meal keto-friendly, consider serving these fries alongside some healthy chipotle keto pulled pork or perhaps with a batch of low-carb keto paleo chicken nuggets!
Keto French Fries FAQ
Are French Fries Keto?
If we’re talking about traditional french fries made with potatoes, then the answer to this question is no. French fries made with potatoes are delicious, however potatoes are very high in carbs and a keto diet is low carb. However, these rutabaga fries are low carb and definitely Keto friendly!
Are Rutabagas Keto?
YES! Rutabaga is another fantastic potato substitute because they are really low in carbohydrates. One serving of rutabaga contains only 4 grams of net carbs. A rutabaga is a root vegetable and is a cross between a turnip and a cabbage. They taste similar to carrots but are less sweet and have a slightly bitter flavor. When cooked they change their taste and consistency, which become similar to a potato. They are also known as Swedish turnips or neeps. They contain a high amount of vitamin C and fiber. This ingredient can fit in low-carb and keto diets. They can be a substitute for potatoes, sweet potatoes, and other root vegetables, especially when you’re trying to cut down on carbs.
Can I make these fries in the Air Fryer?
Yes! Feel free to check out my recipe for parsnip fries and follow the directions on how to cook them in the air fryer.
HOW MANY CARBS IN RUTABAGA VS TRADITIONAL FRIES?
In this recipe, keto french fries made with rutabagas contain 5.7 grams of carbs. While traditional fries made with potatoes contain 41 grams of carbs for every 100-gram serving. This makes rutabaga a clear fit for keto meal plans. With this recipe, you also cut down on the oil as these keto french fries are baked in low keto friendly oil and not deep fried.
Can I store keto french fries?
Yes, you can, if you happen to have leftovers. Transfer your fries in an airtight container and store it in the fridge. They will stay fresh for 3 to 4 days. Remember that french fries are supposed to be eaten when fresh off the oven or else they will lose their taste.
more deliciously healthy side dish recipes
- roasted air fryer cauliflower
- low carb keto cucumber salad
- air fryer asparagus
Recipe
Keto French Fries
Rate
Serves: 4 People, as a side
Prep: 10 minutes minutes
Cook: 25 minutes minutes
Total: 35 minutes minutes
Ingredients
- 1 1/4 Lb Rutabaga, peeled
- 1 1/2 Tbsp Olive or Avocado oil
- Salt
Instructions
Heat your oven to 425 degrees F and place an oven safe cooling rack on a large baking sheet.
Slice the rutabaga into 1/4 inch thick strips and place into a large bowl.
Drizzle with the oil and toss to coat well. Sprinkle generously with salt.
Place onto the cooling rack, making sure to leave room between each fry. You may need to use two baking sheets.
Bake for 12 minutes, then flip each fry and bake another 10-15 mins until the fries are golden brown.
DEVOUR!
Nutrition Info:
Calories: 70kcal (4%) Carbohydrates: 5.7g (2%) Protein: 0.8g (2%) Fat: 5.2g (8%) Saturated Fat: 0.7g (4%) Polyunsaturated Fat: 0.5g Monounsaturated Fat: 3.7g Sodium: 91mg (4%) Potassium: 235mg (7%) Fiber: 1.8g (8%) Sugar: 3.1g (3%) Vitamin C: 29mg (35%) Calcium: 3mg Iron: 2mg (11%)
Nutrition Disclaimer
Recipes written and produced on Food Faith Fitness are for informational purposes only.
Author: FoodFaithFitness
Course:Side Dish
Cuisine:American
Share your creationsTag @foodfaithfit and hashtag it #foodfaithfitness so I can see what you made!
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I'm a culinary enthusiast with a deep understanding of various dietary preferences and cooking techniques. I've explored a wide range of recipes, ingredients, and substitutions to create delicious and healthy meals. Now, let's delve into the concepts mentioned in the article about Keto French Fries by Taylor Kiser.
Ingredients Needed: The recipe calls for rutabaga, avocado oil or olive oil, and salt. These ingredients are carefully chosen to create a low-carb alternative to traditional french fries, suitable for those following a keto diet.
What is a Keto Substitute for Potatoes? The article discusses the use of rutabagas as a keto-friendly substitute for potatoes. Rutabagas are root vegetables with a taste similar to carrots but less sweet and slightly bitter. They are low in carbohydrates and can be used in place of potatoes, making them suitable for low-carb and keto diets.
Are Rutabagas Keto? Yes, rutabagas are keto-friendly. With only 4 grams of net carbs per serving, rutabagas can be an excellent substitute for high-carb vegetables like potatoes and sweet potatoes in keto meal plans.
How to cut a Rutabaga for French Fries Keto: The article provides instructions on how to cut rutabaga into french fry shapes. This involves peeling the rutabaga, cutting it into circles, and then chopping the circles into sticks.
How to make Keto French Fries: The cooking process involves preheating the oven, slicing the rutabaga into strips, coating them with oil, sprinkling with salt, and baking until golden brown. This method avoids deep frying, aligning with the principles of a keto diet.
Serving Suggestions: The author suggests enjoying the keto french fries on their own as a snack or as a tasty side dish. Additionally, pairing them with keto-friendly main dishes like chipotle keto pulled pork or low-carb keto paleo chicken nuggets is recommended.
Keto French Fries FAQ: The FAQ section addresses common questions, including whether traditional french fries are keto-friendly (no), the carb content of rutabaga fries vs. traditional fries, and the possibility of making these fries in an air fryer.
Nutritional Information: The nutritional information includes details on calories, carbohydrates, protein, fat, and other nutrients per serving of keto french fries made with rutabagas. It highlights the lower carb content compared to traditional potato fries.
The comprehensive approach in this article not only provides a keto-friendly recipe but also educates readers on the choice of ingredients, their nutritional benefits, and suitable substitutions for a healthier lifestyle.
