If you're following a ketogenic diet, you're likely carefully monitoring your carbohydrate intake. This article will explore the place of jicama in a keto diet, its nutritional benefits, and delicious ways to incorporate it into your meal plan.
What is Jicama?
Jicama, also known as yam bean or Mexican turnip, is a tuberous root vegetable originating from Central and South America. It has a turnip-like shape with brown skin and a crisp, white flesh that resembles a potato. However, unlike potatoes, jicama boasts a unique nutritional profile that makes it a potentially suitable choice for those on a ketogenic diet. The jicama is actually the only edible part of the plant upon which it grows--the leaves, seeds, and pretty much every other part of it are toxic.
Taste and Texture
Jicama has a crunchy texture and a mild, slightly sweet flavor, often compared to a watered-down apple with the texture of watercress. This subtle flavor makes it incredibly versatile in the kitchen, pairing well with both savory and sweet dishes.
Jicama Nutrition and Keto-Friendliness
When deciding what to eat, you might worry about total carbohydrate numbers. One cup of jicama contains 5 net carbs. The low-carb content of jicama (plus all its health benefits) means you can indulge in this vibrant veggie on keto.
Carbohydrate Content
Though it’s starchy, jicama is still relatively low on carbs, with about 5 grams of net carbs in a one cup serving. Jicama is allowed on keto! Because of that, it’s a great low carb replacement for potatoes.
Read also: Easy Low-Carb Cheese Crackers
Fiber Content
Jicama is a great source of dietary fiber, which helps regulate digestive function and stabilizes blood sugar. And since it is so high in fiber, it’s considered a low-glycemic food. Fiber is a key nutrient for folks looking to lose weight because it slows digestion and helps fill you up without being absorbed by the body.
But what makes the fiber found in jicama different from the fiber in other vegetables? Inulin is a natural soluble fiber that feeds the good bacteria in your gut. Have you heard of gut bacteria? Our digestive systems are filled with bacteria, both good and bad, that impact everything from our weight to our immune system and even our mood. Jicama is good for your gut, immune system, and heart.
Micronutrients
This is great news for keto dieters because you need to pay special attention to micronutrients on keto to avoid deficiencies. Jicama is a potent source of antioxidants, with that same one-cup serving packing around a third of the recommended daily intake of Vitamin C. Vitamin C is an antioxidant - meaning it can protect you from free radical damage. This vitamin has also been shown to reduce the risk of heart disease - one of the top killers in the country today. Jicama has many cancer-fighting properties. Finally, jicama may have positive implications for people with diabetes.
If you are trying to pay attention to your fat macros, jicama is naturally fat-free. It’s high in nutrients and fantastic for your heart health.
Incorporating Jicama into Your Keto Diet
There is really no need to avoid jicama on the standard ketogenic diet (SKD). If you’re following the SKD, your daily carb intake should range anywhere between 20 to 50 grams (sometimes less, sometimes more). But this isn’t the only plan you can choose from. For example, the targeted ketogenic diet (TKD) is meant for people that lead a more active lifestyle. The TKD allows an additional 20 to 50 grams of carbs up to an hour both before and after your training times. Bodybuilders, athletes, and other people training at high intensities might want to eat more carbs in order to adequately restore their glycogen.
Read also: Keto Calorie Counting: A Detailed Guide
The beauty of jicama for keto followers is its versatility. Because of its mild taste, it pairs nicely with an array of flavors, from savory to tangy to sweet. You can also substitute it pretty much anywhere you’d use potatoes.
Here are a few ideas to get you started:
- Eat jicama as veggie sticks, dipping them in low-carb tzatziki or ranch.
- Try baked jicama fries coated in your favorite spices.
- Make a fresh jicama salad complete with avocado, cucumber, bell peppers, and vinaigrette.
- Dice jicama into tiny pieces and use it in fresh salsa along with tomato, red onion, lime juice, and cilantro.
- Add diced jicama to a low-carb fruit salad.
- Include jicama in a flavorful stir fry along with bell peppers, bean sprouts, and teriyaki chicken.
- Snack on a traditional Mexican treat - jicama dressed in fresh lime juice, Tajín, and salt.
- Low-Carb Cream of Celery Soup is fresh and fragrant, including celery, onion, and garlic.
Jicama Fries
Looking for a substitute for your favorite type of potato? Want a new keto-friendly root veggie? Craving fries but trying to stick to a low carb diet? It doesn't get any better than these Keto Jicama Fries! They are a welcome treat that is sure to curb your cravings. When you start with crisp-tender jicama and then add a garlic parmesan sauce, you have got a combination that can't be beaten.
To make jicama french fries, all you need is one jicama. Here’s a riddle for you: what looks like a potato, but isn’t a potato? This keto french fry alternative is a salty and savory snack that can be made with pre-sliced jicama strips, which can be found at most grocery stores. Vegetable fries, more commonly known as veggie fries or veggie strips, are crispy-edged slices of root vegetable that is fried like a potato, but not as starchy. The creamy, firm white flesh of raw jicama becomes more mushy, like the inside of a french fry when cooked.
Keto Jicama Fries Recipe
Making keto jicama fries is just as easy as traditional potato fries. First, peel your jicama and chop it into long wedges. Then, boil jicama fries until slightly tender. Season the fries with your favorite spices and plenty of flaky sea salt. Then, add a bit of olive oil if you're baking your fries. Otherwise, pop them in the air fryer or in a skillet of hot oil until they're browned and crispy!
Read also: Magnesium Supplements for Keto
Ingredients:
- Jicama
- Oil - Use any high heat oil that is keto-friendly.
- Rosemary - I used dried because that is what I had on hand.
- Parmesan Cheese - Use either freshly grated or the refrigerated kind that comes pre-grated.
- Maldon Sea Salt - I am obsessed with flakey sea salt - especially when it is smoked.
Instructions:
- Peel the jicama and cut into fries using a sharp knife or the blade of your food processor. (You want them about ¼" thick)
- Bring a large pot of water to boil. Add the jicama and cook for about 15 minutes.
- Drain and dry on paper towels. Place in a bowl and toss with the oil.
Cooking Methods:
- Air Fryer: Preheat your air fryer to 350 degrees. Arrange the fries in a single layer, cooking in batches if necessary. Cook for 25 to 30 minutes until the jicama, is tender and golden brown, flipping halfway through.
- Baked: Preheat the oven to 400 and line a baking sheet with parchment paper. Arrange them in a single layer on a parchment-lined baking sheet. Cook for 30 minutes. Flip and cook another 10 to 20 minutes, until golden brown.
- Freezing: Once frozen, you can transfer the jicama keto fries to a zip-top bag where they will keep for about a month. Yes, you sure can.
Sauce:
- Meanwhile, melt the butter over medium-high heat in a small skillet or saucepan.
- Add the garlic, rosemary, salt, and pepper. Cook for about a minute. Stir in parmesan.
- Toss the fries with the garlic butter.
Jicama Chips
We’re forever searching for keto-friendly potato chip replacements, and this one’s a winner. We went with a spice cayenne version, but you could easily switch it up with garlic salt, ranch seasoning or the classic sea salt. ‘Slow and low’ is the key to achieving the right texture.
- Preheat your oven to 275 degrees.
- Use a chef’s knife to cut a chunk off the bottom of a peeled jicama, creating a flat surface.
- Transfer the chips to a large bowl. Add the lime juice, cayenne pepper, salt and pepper to taste.
- Transfer to the baking sheet and bake for 30 minutes.
Jicama Rice
Cauliflower rice is all the rage and a keto staple in its own right. Riced Jicama cooks up nicely and adds a subtle hint of sweetness to stir fry. We used red bell pepper, onion and carrot for our vegetables, but you can mix it up with whatever you have on hand.
- Peel and roughly chop the jicama.
- Heat extra virgin olive oil in a large skillet over medium-high heat.
- Add the jicama and onion.
- Add the bell pepper, coconut aminos, salt and pepper.
- Cook for 2-3 more minutes, tossing all vegetables in the seasonings.
Jicama Wraps
If you’re craving a corn tortilla on keto, try Jicama wraps from Trader Joe’s. This article reviews everything you need to know about Jicama wraps before buying them. Trader Joe’s produces them by slicing jicama, a root vegetable, into thin slices. These slices are sweeter than store-bought wraps and offer a radish and nutty flavor that spices up your meals.
Another reason why Trader Joe’s Jicama wraps stood out to me was the nutritional value. Jicama wraps are a keto-friendly alternative to flour tortillas on keto because one wrap only has 1.5 grams of net carbs. So on taco night, feel free to eat as much as you want.
And unlike other keto wraps that taste like almond and coconut flour, these Jicama wraps taste like traditional Mexican tacos you’ll find at a restaurant, but with a slight nutty twist. The last recipe we’ll look at is the avocado and tuna wrap. It’s a tasty and affordable way of increasing your fish intake if you’re on a budget since a can of tuna only costs a few dollars.
Homemade Jicama Wraps
If you don’t feel like buying Jicama wraps all the time or you’re on a budget, try making them at home. It only requires one indgredinet; a whole jicama. Next, peel the tough jicama skin off with a potato peeler, leaving you with the softer inner filling. However, these Jicama wraps are quite stiff, so if you’re looking for a softer low-carb alternative, consider making keto tortillas.
How to Prepare Jicama
Unlike other veggies, you can’t eat the skin of a jicama. It’s thick like bark, so you’ll need to remove it using a sharp paring knife rather than a vegetable peeler. You can slice it into sticks like carrots and enjoy it with hummus or your favorite vegetable dip.
- The outside of jicama is tough, and you are going to want to peel it.
- Bring a large pot of water to a boil.
- Add the jicama and cook for 10 minutes.
Where to Find Jicama
You can find jicama at most large grocery stores and at speciality Latin and Asian markets. It’s typically available year round. Yes, grocery stores do sell jicama pre-sliced! In the produce aisle, most grocery stores will have them in a plastic bag near other vegetables.
Jicama vs. Potatoes: A Keto Perspective
Jicama does taste like potatoes, because they both taste very mild and starchy, and have a similar hard consistency. While apples are filled with sugar and high carb levels, jicama is a keto-friendly alternative.
That is because they are made with potatoes, which are naturally higher in carbs due to them being a starch.
Other Keto-Friendly Root Vegetables
Root vegetables are often not keto because of their high carb counts. Veggies like potatoes, yams, and carrots are widely avoided on keto diets. There are, however, many root vegetables that you can enjoy on a low-carb diet.
You can replace jicama with another keto vegetable in this recipe by using rutabaga and parsnip. You can make rutabaga and parsnip fries by following the recipe and simply replacing the jicama strips with strips of rutabaga and parsnip.
Veggies like jicama, onion, cauliflower, celeriac, cabbage, and radish are great. Rutabaga and turnip are also okay in limited amounts. Note: Check out my guide on The Best Keto Vegetables For A Low Carb Diet. Wondering what other vegetables are keto?
Common Questions About Jicama and Keto
Here are some questions people often ask about eating jicama on a keto diet.
Are McDonald's fries keto friendly?
No, McDonald's fries are not keto friendly.
What do you eat on keto when you’re craving french fries?
Have you ever tried fries made with vegetables besides potatoes?
Can you use any spices to season the jicama fries?
You can use any spices to season the jicama fries! Some spices that are commonly used on jicama fries are salt, paprika, cumin, and garlic salt.
How do you cook with jicama?
Jicama can be enjoyed raw or boiled; it cooks much like a potato.
How do you store keto french fries?
You can store keto french fries by placing them in an airtight container. To maintain freshness, we recommend placing them in the fridge, where they can last up to five days. However, fried foods are best enjoyed right after making, so we recommend making the portion you plan on eating when making this recipe! You can reheat these fries by throwing them in the airfryer at 350°F for 8 minutes.