For those following a ketogenic diet, the craving for classic comfort foods like French fries can be a challenge. Traditional French fries, made from potatoes, are too high in carbohydrates to be considered keto-friendly. A medium potato can contain over 30 grams of net carbs, exceeding the daily limit for most people on a keto diet. However, with some creative substitutions and techniques, it's possible to enjoy a keto-friendly version of this beloved snack.
Rutabaga Fries: A Low-Carb Alternative
One excellent alternative to potatoes for keto French fries is rutabaga. Rutabagas offer a similar texture to potatoes when cooked, making them a satisfying substitute.
Key Ingredients for Rutabaga Fries
- Rutabagas: The star of the show! Select firm rutabagas and prepare them by washing, peeling, and slicing them into thin, 1/8-inch slices. If rutabagas are unavailable, turnips can be used as a substitute.
- Olive Oil: Used for coating the fries and adding flavor.
- Rosemary (Optional): Adds a complementary flavor to the fries.
- Salt and Black Pepper: For seasoning.
Step-by-Step Instructions for Rutabaga Fries
- Prep: Preheat the oven to 400°F (200°C) and line a large baking sheet with parchment paper. Slice the rutabagas into thin, 1/8-inch slices.
- Season: Place the sliced rutabagas in a mixing bowl. Add olive oil and mix well to coat. Then, add rosemary (if using), salt, and pepper, mixing until the rutabaga is evenly seasoned.
- Bake: Transfer the seasoned rutabaga fries to the prepared baking sheet, spreading them in a single layer. Bake for 20-25 minutes, tossing every 5 minutes to ensure even cooking.
- Serve: Remove the fries from the oven and serve immediately.
Air Fryer Option for Rutabaga Fries
For a quicker and crispier result, rutabaga fries can also be made in an air fryer.
- Preheat the air fryer to 400°F (200°C).
- Prep and season the rutabaga fries as instructed above.
- Place the fries in the air fryer basket in a single layer.
- Air fry for approximately 15-20 minutes, shaking the basket occasionally, until the fries are golden brown and crispy.
Tips for Rutabaga Fries
- Soaking: Soaking the sliced rutabagas in salt water for about 1 hour before seasoning can help to draw out excess moisture and improve the texture of the fries.
- Spice Variations: Experiment with different spices to customize the flavor of your fries.
- Dipping Sauce: Serve with your favorite keto-friendly dipping sauce.
Reheating Rutabaga Fries
To reheat leftover rutabaga fries, bake them in the oven or air fryer for 3-5 minutes until crispy.
Freezing Rutabaga Fries
Uncooked rutabaga fries can be frozen for future use. Place the sliced and seasoned fries in a ziplock bag and store them in the freezer for up to six months.
Read also: Crispy Carrot Fries (Keto)
Almond Flour Fries: Another Keto-Friendly Choice
Another popular approach to keto French fries involves using almond flour. This method aims to replicate the taste and texture of traditional fries more closely.
Key Ingredients for Almond Flour Fries
- Almond Flour: Forms the base of the fries.
- Xanthan Gum: Acts as a binder, holding the dough together.
- Potato Extract (Optional): Enhances the potato flavor. Butter extract can be used as an alternative.
- Hot Water
- Oil
- Salt
Step-by-Step Instructions for Almond Flour Fries
- Mix in hot water and potato extract (if using).
- Place dough in between two sheets of parchment paper and roll out to an 1/4 inch thick using a rolling pin.
- Slice dough into small strips.
- Lay strips of dough onto a parchment lined baking tray and stick in the freezer.
- Once frozen, remove the fries from the tray and store in freezer safe bag in the freezer. Proceed with directions below to cook from frozen.
- To a large skillet, add enough olive oil to cover the keto french fries as they cook. Let heat over medium heat.
- Once the oil is heated, add a single layer of fries to the oil and let them cook until golden brown on all sides. May need to turn them to cook all sides.
- Remove from the oil and onto a paper towel lined plate. Sprinkle with additional salt if needed.
- To bake, spread french fries out in a single layer onto a baking tray. Spray the fries with olive oil.
- To air fry, spread french fries onto the air fryer basket or tray in a single layer. Spray the fries with olive oil.
Tips for Almond Flour Fries
- Coconut Flour Variation: Some recipes suggest using coconut flour (around 50 grams) instead of almond flour, but be aware that coconut flour is slightly sweeter and may affect the final taste.
- Parmesan Cheese: For added flavor, try adding a tablespoon of grated parmesan cheese to the dough or rolling the fries in parmesan before cooking.
- Oil Choice: While olive oil is recommended for its flavor, other oils like lard or avocado oil can be used.
- Freezing: Flash freeze the dough strips before cooking to prevent them from sticking together.
Additional Considerations
- Serving Size: Even with keto-friendly fries, moderation is key.
- Nutritional Information: Be mindful of the nutritional information, especially carbohydrate content, when making and consuming keto fries.
- Experimentation: Don't be afraid to experiment with different recipes, ingredients, and seasonings to find your perfect keto fry.
- Pairing: Enjoy your keto fries with keto-friendly condiments like ketchup or hot sauce.
Read also: Delicious Fries Dishes
Read also: Healthy Fry Options