While a side of french fries is undeniably tempting, the traditional deep-fried version often leaves us feeling less than optimal. Fries are frequently deep-fried in vegetable oil, making them inflammatory. Fortunately, there are ways to enjoy this classic comfort food without compromising your health. This article explores various healthy recipes with fries, focusing on baked and air-fried options that minimize unhealthy fats and maximize flavor.
The Problem with Traditional Fries
The average American eats far too much fat. It’s unfortunate that potatoes have a bad reputation, because potatoes are a very nutritious - and even slimming - food. When potatoes are processed into traditional french fries, they often become laden with unhealthy fats and excessive calories. For example, if we take that wonderfully healthful potato and allow McDonalds to get a hold of it, the 0 grams of fat in a potato increases to 22 grams of unhealthy fat. And the 100 calories increase to 450 calories. Deep-frying in vegetable oil not only increases the calorie content but also introduces inflammatory elements that can negatively impact your well-being.
The Healthier Alternative: Baked Fries
But you can have your fries and eat them too if you bake them instead of deep-frying them in oil. Oil is a refined food that is high in empty calories. Baked fries offer a fantastic way to enjoy the satisfying taste and texture of french fries while significantly reducing the amount of unhealthy fats. By baking instead of frying, you control the ingredients and preparation method, ensuring a much healthier outcome.
Crispy Baked French Fries (Oil-Free!)
These No-Oil Baked Fries are a healthy version of everyone’s favorite French Fries. My homemade Crispy Baked French Fries (oil-free!) are a healthier version of the popular fried food you know and love. And quite honestly, these taste just as good, if not better! These fries are best eaten day-of.
Key Ingredients and Their Benefits:
- Potatoes: Due to their low-moisture content, Russet potatoes - also called baking potatoes - work best for making delicious French fries. Potatoes contain fiber, potassium, vitamin C, and vitamin B6.
- Salt: Critical for making the fries flavorful and extra crispy!
- Spices: Basic salt and pepper will do, but feel free to vary it up. I spent my entire life dipping my fries in ranch dressing, so for this recipe I used a blend of spices inspired by ranch flavors. Dill weed, combined with garlic powder, onion powder, and salt give the fries a zesty, herby flavor that makes them impossibly addictive. Season both before the potatoes go into the oven, then after they come out to taste. Cajun seasoning fan? Try my Voodoo Fries next!
The Secret to Crispiness:
The secret to making these fries super crispy is soaking them in an ice bath. Cut up your potatoes and while the oven is preheating, soak them in a bowl of ice water for 10 minutes. Soaking the fries in an ice bath before baking hydrates them and allows them to get crispy in the oven at a high temperature. Why Do I Have to Soak the Potatoes?Soaking the potatoes removes their starch, which is critical to allowing them to crisp in the oven. I prefer a hot water soak over cold water for the “double fry” effect. Some recipes may call for you to soak the potatoes in salt water instead. When you soak potatoes in salt water, the moisture from inside the potato is pulled out, resulting in a mushy, unappealing result.
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Baking Instructions:
- Preheat the oven to 475 degrees F and line a baking sheet with parchment paper.
- Cut up your potatoes and while the oven is preheating, soak them in a bowl of ice water for 10 minutes.
- Drain water, pat dry, then add onto baking sheet.
- After lining your fries on the baking sheet, sprinkle on the spices.
- Bake for about 30 minutes or until crispy and golden brown.
Tips for Reheating:
While fries are best eaten hot and fresh, if storing, they will last up to 3 days in the fridge in an airtight container. How many days can I store these Crispy Baked French Fries in the fridge to eat as leftovers?These fries are best eaten hot and fresh! If storing, they will last up to 3 days in the fridge in an airtight container. To reheat, put them back in the oven or in the air-fryer for a couple minutes. To reheat fries, preheat oven to 400°F. Place fries in a single layer on a baking sheet. Spread the leftover fries in a single layer on the hot pan, then pop the pan into the preheated oven for 5 to 8 minutes. Spread the leftover fries in a single layer on the hot pan, then pop the pan into the preheated oven for 5 to 8 minutes.
Ranch-Inspired Crispy Baked Fries
I wanted crispy baked fries that were golden on the outside and tender on the inside, all for a minimum amount of effort. If you’ve ever had double-fried French fries (HEAVEN. It’s how the Pioneer Woman does hers. Could there be a better endorsement?), the concept is the same. While the potatoes soak in very hot water, they cook just enough to ensure the insides become nice and tender, while the outsides crisp but do not burn.
Ingredients:
- Potatoes (Yukon Gold or Russet)
- Olive Oil
- Salt, Garlic Powder, Dill Weed, Onion Powder, Pepper
Instructions:
- Place a rack in the lower third of your oven and preheat to 450 degrees F.
- Drizzle a large rimmed baking sheet with 1 1/2 tablespoons olive oil, brushing it as needed so that it nicely coats the pan.
- Scrub the potatoes and peel if desired (I leave the peels on). Slice into 1/4-inch-wide sticks.
- Place the potatoes in a large bowl, then pour very hot tap water over the top so that it covers the potatoes by at least 1 inch. Let sit 10 minutes.
- Drain the potatoes, then transfer them to a clean towel and dry as completely as you can, changing the towel as needed.
- Rinse and wipe out the bowl you soaked the potatoes in, then return the potatoes to the bowl.
- Drizzle the potatoes with the remaining 1 1/2 tablespoons olive oil and sprinkle with salt, garlic powder, dill weed, onion powder, and pepper. Toss to coat, making sure the spices and oil are well distributed.
- Spread the potatoes into a single layer on the prepared baking sheet.
- Roast in the lower third of the oven for 15 to 20 minutes, until turning golden underneath.
- Remove the baking sheet from the oven and, with a large, firm spatula, carefully loosen the fries from the bottom of the pan. Flip them in large sections as best as you can so that the potatoes rotate and brown evenly on all sides (no need to painstakingly flip every single one). With your fingers (be careful-the pan is hot!) return the potatoes to a single layer.
- Place the pan back in the oven and continue baking until the fries are as golden and crisp as you like, about 5 to 10 additional minutes (30 minutes total was ideal timing for this crispy-fry lover).
- While the fries are hot, sprinkle with any desired toppings and a bit more salt to taste.
Tips for the Best Texture:
You can swap russet (standard baking) potatoes for the Yukon golds (no changes to the recipe needed), but I found that the Yukon golds gave me the best oven fry texture overall.
Healthy Baked French Fries Recipe
This recipe for Healthy Baked French Fries is . . . >> One quick request: if you like this recipe, please leave a rating and a comment.
Instructions:
- Wash potatoes and peel if desired.
- Cut potatoes lengthwise into strips about 1/4-inch thick.
- Place cut potatoes into a large bowl of cold water. For the best results, soak for at least 30 minutes or up to 1 hour. (This step is not essential, but it produces a crispier French fry.)
- Preheat oven to 425°.
- Drain water off of potatoes. Blot dry with a clean kitchen towel.
- Sprinkle seasonings onto potatoes and mix well.
- Line a baking sheet with parchment paper and lightly spray with non-stick spray.
- Arrange potatoes single layer on parchment paper. For crispier fries, leave plenty of space between them. Do not crowd the fries.
- Bake at 425° for 20 to 30 minutes or until brown on the outside and soft on the inside.
Important Tips:
- Do not salt the water that potatoes are soaked in.
- Ensure that the fries are not exposed to too much steam.
Air Fryer French Fries
For an even quicker and healthier option, consider using an air fryer. This method uses hot air circulation to achieve a crispy exterior with minimal oil.
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Making Fries in an Air-Fryer:
Definitely! An air-fryer is amazing for making crispy homemade French fries. Keep the temperature the same. Can I Air Fry This Recipe?Absolutely! See my Air Fryer French Fries for a recipe. Note that you will need to cook the fries in more batches.
The Importance of Soaking Potatoes
When I first started making French fries from scratch, I had no idea how important it was to soak the potatoes. My first batch turned out more like soft potato wedges than crispy fries! Whatever you do, don’t skip the step of soaking the potatoes. This process removes excess starch from the exterior of the potatoes and gets the fries super crunchy when you bake them. I find that 30 minutes does a good job, but you can leave them longer. Be sure to pat them dry before seasoning to get them extra crispy.
Choosing the Right Potatoes
The best potatoes for making homemade fries are baking potatoes (starchy potatoes - like Russet potatoes). Potatoes: I like to use large baking potatoes. After experimenting with different varieties, I’ve found that Russet potatoes yield the crispiest fries due to their high starch content. The best potatoes for homemade fries are baking potatoes (also known as starchy potatoes) like Russets or Yukon Gold potatoes. I find that Russet potatoes are the best since their relatively high starch content gives you that soft and fluffy inside.
Seasoning Your Fries
You don’t want to eat bland potatoes. I like to experiment with different seasonings. Season the potatoes really well. To make crispy French fries from scratch you need oil to help the potatoes crisp up in the oven and give them a hint of that familiar French fry flavor.
Homemade Fries Made Easy
Easy: There’s very little prep work required for these baked fries, and that’s exactly why I love them! Just chop, soak, season, and bake - no deep frying, no mess.
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Serving Suggestions
They are a staple at family gatherings. We serve them with a variety of dips (like ketchup, paprika garlic aioli, or garlic aioli) but the crowd favorite is my special fry sauce. Serve these fries with Grillable Black Bean Burgers. These easy homemade baked fries pair wonderfully with a juicy burger or as a side to grilled chicken and a salad.
Are Baked Fries Healthy?
Yes, homemade baked fries are healthy and good for you. Potatoes in moderation are nutritious if prepared with the right cooking method. Baking your own fries at home lets you control the ingredients and preparation method. By using simple seasonings and a bit of high-quality extra virgin olive oil, you can enjoy delicious fries without deep frying or unnecessary additives. Baked French fries are not bad for you, especially when compared with traditional French fries.
Loaded Fries Recipes
More than a side, frozen fries add structure to easy comfort food recipes with the same texture and heartiness as pasta or potatoes from scratch. These recipes highlight creative ways to use frozen fries-layered into shareable platters, tucked under bold toppings like green chile or pastrami, or paired with slaw for contrast. Some take cues from poutine and deli-style melts, while other easy potato recipes reimagine a familiar favorite.
- Chili Cheese Fries: A chili is a great option for loaded fries. The delicious chili goes together in minutes and then cooks while you run errands. The only way to make it even better is to pour it over crisp french fries and sprinkle on cheese.
- BBQ Cheese Fries: Make our gluten-free BBQ Tempeh instead. If you want a saucy cheese sauce, try our Vegan Queso Dip is the perfect cheese sauce for your loaded fries!
- Texas Chili Fries: Golden edges soak up smoky heat.
- Ham and Tater Bake: Leans into cozy flavors, with thick-cut fries baked under creamy broccoli sauce, ham and a bubbly cheddar.
- Reuben Waffle French Fry Appetizers: Where fries balance out tangy sauerkraut and melted Swiss.
- Cheeseburger Nachos: Are the perfect game-day graze. Load them up with all the toppings or let everyone claim part of the platter that they can top with their faves.
- Loaded Waffle Fries: Make any dinner fun with these loaded waffle fries, topped with a savory blend of cheese, scallions and bacon. I copied this family-favorite recipe from a local restaurant, and it's great with hot dogs and burgers or by itself.
- Loaded Baked Potato Casserole: Get ready for a gourmet loaded baked potato in casserole form. This is so good, I can’t resist making it several times a month. It’s a quick and easy dish for company too. My sister gave me the recipe, and I’m always happy to pass it along.
- Cheese Fries: I came up with this recipe after my daughter had cheese fries at a restaurant and couldn't stop talking about them. She loves that I can fix them so quickly at home. Plus, the frozen fry packets can be refrigerated and reheated.
Loaded Sweet Potato Fries
These loaded sweet fries can be made with sweet potatoes or regular white potatoes. They are a delicious way to indulge in a healthier way at gatherings with friends and family and to quiet down teenagers' ravenous appetites.
Ingredients:
- Large Organic Sweet Potatoes or white potatoes Or 20 ounces of Frozen Sweet Potato Fries or frozen French Fries.
- Olive Oil
- Salt
- Shredded Mozzarella Cheese. You may use vegan cheese here.
- Homemade Tempeh Bacon
- Toppings: scallions, tomatoes, sweet peppers, and cilantro.
Instructions:
- Preheat the oven to 400F.
- If using fresh sweet potatoes or fresh potatoes: Peel and cut the potatoes into fry-size pieces. ( See how-to images in the post above. Transfer them to a large bowl, add the oil and salt and toss well, so the potatoes are coated. Arrange them on a single layer on the lined baking sheet and bake them for 30 minutes, or until tender. If using frozen sweet potatoes: or French Fries Place the sweet potatoes on the baking sheet and cook according to the packaging instructions.
- Once the potatoes are cooked, transfer half of the cooked potatoes to an oven-proof skillet or cast iron pan and sprinkle ¾ cup of the cheese. Add the rest of the sweet potatoes forming a pile.
- Using oven mitts, remove the skillet from the oven and top the loaded potatoes with tempeh bacon, sliced peppers, scallions, tomatoes, and cilantro. Serve them hot.
Creative Uses for Frozen French Fries
Creative recipes for frozen french fries go beyond the usual side dish. Use frozen fries as a base for loaded nachos, breakfast bakes or skillet meals. For a southern twist, you can fold them into taco-inspired casseroles or layer them with pulled pork and coleslaw dressing. For brunch, try topping fries with a fried egg and hollandaise. Fries also work well in fusion dishes-pair seasoned fries with curry sauce, kimchi, or Mediterranean toppings like tzatziki and grilled lamb.
Tips for Crispy Frozen French Fries at Home
To make crispy frozen french fries at home, spread them in a single layer on a preheated baking sheet and bake at 425°F to 450°F for maximum crunch. Avoid overcrowding the pan-steam makes fries soggy. For extra crispiness, toss them with some oil and seasoning before baking. You can make air-fryer french fries to achieve golden, crunchy results with less oil and a faster cook time. For extra browning, finish them under the broiler for a couple of minutes.
Healthier French Fries (GF)
Ingredients:
- 3 medium-to-large organic Russet potatoes (or sweet potatoes)
- 1 1/2 tbsp olive oil
- 1/4 tsp Celtic sea salt
- 1/8 tsp rosemary
- 1/8 tsp thyme
- 1/8 tsp paprika
- 1/8 tsp garlic powder
- 1/8 tsp freshly ground black pepper
- Pinch of cayenne pepper (or more if you like ‘em really spicy!)
Instructions:
- Preheat oven to *425 degrees. Line baking sheet with parchment paper.
- Peel and slice potatoes into fries and place on a clean dishtowel. Pat potato slices with clean paper towels until completely dry.
- Using a gallon-size ziplock baggie, add olive oil and seasonings to the bag. Mash and combine the oil and seasonings, while evenly distributing the mixture throughout baggie.
- Place slice potatoes into the baggie, seal and shake until potatoes are well coated.
- Immediately transfer to a parchment-lined baking sheet, making sure that potatoes are evenly spaced for best results.
- Bake 20-25 minutes until lightly browned around edges. (If making sweet potato fries, check them at about 15-20 minutes, as they often take less time, depending on how thick they're cut.)
- Serve with a turkey-veggie burger or healthy chicken nuggets.
The Bigger Picture: Healthy Eating Habits
The single most important step to improving your health and your family’s health (both therapeutically and preventively) is to stop eating fast food. It’s especially sad to see an entire generation of children being raised on fast food, with French fries being a staple in their diet. Am I saying I’m anti-French fry? No, not when they’re homemade using healthy ingredients and are served on occasion.