French Fry Alternative: Crispy, Healthy, and Delicious

No one can resist a plate of crispy french fry alternatives made in hot oil. But we all know they are not the healthiest of snacks. 

No one can resist a plate of crispy french fry alternatives made in hot oil.

But we all know they are not the healthiest of snacks. 

While potatoes are not inherently bad for us, the frying at high temperatures and the high level of fat left behind can be a cause of inflammation, so traditional french fry alternatives are a big no-no.

I’ve come up with some healthier french fry alternatives. 

These baked “fries” contain far less fat, and I used extra-virgin olive oil, which is beneficial in small amounts. 

They are also bake rather than fried. 

According to the FDA, cooking at a lower temperature like this will decrease the amounts of a toxin called acrylamide ^[1], which has been linked to inflammation in the body. 

The delicious crispy edges that are characteristic of fried foods can still be achieve at lower temperatures in the oven. It just takes a bit longer.

The process of frying has two aims. 

First, it dries the food out quickly, so the “smoke” you see coming off the oil when you drop your fries in is steam coming out from inside the cells of the potato when the water inside the cells boils.

Second, oil is also a very good conductor of heat so that it heats the food evenly and, at high temperatures, this browns and caramelizes the outside, creating the sweet, charred flavors that we love.

“Frying” in the oven can still achieve these flavors. 

When vegetables are brushed with a little oil and cook at lower temperatures, they will still crisp up over time but without the harmful side effects of using higher temperatures. 

Cooking at lower temperatures also preserves more of the goodness already present in the vegetables, which are the vitamins and minerals that we need to keep our body fit and healthy, fighting off disease, or recovering from injury.

1. Baked French ‘Fries’

This recipe demonstrates that you can still enjoy delicious french fry alternatives without actually frying them.

The humble potato is dressed with olive oil, salt and ground black pepper and baked until crisp

Preparation time: 5 minutes

Cooking time: 25-30 minutes

Ingredients:

• 2 large potatoes (Russet potatoes are best)
• 2 tablespoons extra-virgin olive oil
• Salt, to taste
• Black pepper, to taste

Directions:

1. Preheat the oven to 450 degrees Fahrenheit.
2. Cut the potatoes into 1/4-inch slices lengthways and then into 1/4-inch fries. 
3. Place the fries onto a tray lined with parchment paper and drizzle with olive oil. Then, season liberally with salt and black pepper.
4. Toss or stir the potatoes on the tray to make sure they are covered with oil and seasonings. Spread the fries out evenly on the tray.
5. Bake for 25-30 minutes or until golden brown and crispy. 
6. Leave to cool on the tray and serve warm.

2. Baked Root Vegetable ‘Fries’

This technique can be used to turn any root vegetable into delicious french fry alternatives. 

Carrots, squashes, turnips ― you name it. 

The high natural sugar content in root vegetables gives them great caramelization and delicious flavor when cooked this way, and they can be dipped into your favorite salsa or hummus.

Root vegetables are naturally high in vitamins A and C, potassium, magnesium and dietary fiber, all essential nutrients for your body (Peter, et. al. 2021).

With only around 50-100 calories per 1/2 cup cooked serving, they are a fantastic way to get natural sweetness, starch and fiber as well as all those essential nutrients into your diet.

Made this way, you won’t even notice that you are eating healthy french fry alternatives.

This recipe is for butternut squash fries, but you can replace with the same quantity of several different large root vegetables ^[3], including carrots, turnips, yams, and celery root.

I don’t peel the vegetables if I can help it as the skin is full of nutrients and flavor and also helps to make them extra crispy.

However, with thicker, tougher skinned roots, peeling is necessary.

Preparation time: 10 minutes

Cooking time: 25-30 minutes

Ingredients:

• 1 butternut squash (or other root vegetable)
• 2 tablespoon extra-virgin olive oil
• 1 sprig rosemary
• 2 cloves garlic
• Salt, to taste
• Ground black pepper, to taste

Directions:

1. Preheat the oven to 450°F.
2. Peel and core the butternut squash then cut into 1/4-inch slices. Then pile a few slices up and cut them again into 1/4-inch fries, nice and long to make them like look like french fries.
3. Place the fries onto a tray lined with parchment paper and drizzle with olive oil. Crush the garlic cloves and rub the whole lot together coating everything. Then, season liberally with salt and black pepper.
4. Toss or stir the potatoes on the tray to make sure they are covered with oil and seasonings. Spread the fries out evenly on the tray.
5. Bake in the oven for 25-30 minutes until golden brown and crispy.
6. Let them cool slightly on the tray as they will crisp a little more, and then serve.

3. Crispy Kale Chips

Kale is the super-trendy, superfood that doesn’t seem to be losing its appeal.

It also makes a fantastic alternative as keto french fries after only minutes in the oven.

It is high in vitamins A, C and K, as well as fiber and carotenoids, all essential for a healthy body, and especially good when you are recovering from injury and need your body to be at its best.

Kale contains 45 different flavonoids with a variety of anti-inflammatory and antioxidant effects. 

These french fry alternatives also deliver a fantastic flavor that you will discover when tasting these chips.

This recipe is very easy to produce. 

The kale stems are trimmed away, and the leaves are blanched to keep their vibrant dark green color and soften them. 

Then with just a little olive oil, vinegar and salt and ground black pepper, they’re baked in the oven until toasty and crisp.

Preparation time: 5 minutes

Cooking time: 20 minutes

Ingredients:

• 4 bunches of kale
• 2 tablespoon extra-virgin olive oil
• 1 tablespoon white wine vinegar
• Salt, to taste
• Ground black pepper to taste

Directions:

1. Preheat the oven to 400°F.
2. Prepare the kale into small chips, leaving little to no stems attached
3. Blanch them for 1 minute in salted boiling water, then cool in cold running water and pat dry.
4. Place onto a baking tray and coat with a little olive oil and a sprinkle of salt and black pepper.
5. Bake for 10-15 minutes until crispy and slightly browned but retaining the green color.
6. Spray or drizzle with vinegar and enjoy.

4. Asparagus ‘Fries’

Asparagus ‘Fries’ are a versatile alternative for french fries.

It is widely touted as an aphrodisiac, and I cannot substantiate these claims, but if this is true, it’s another bonus to this versatile vegetable.

What is known is that asparagus is packed with great antioxidants and other nutrients.

Containing vitamins E and K, folate and beta-carotene, asparagus also benefits us by being low in fat and sodium, and low in calories at around 20 per serving of five spears ^[2] (Michigan Department of Agriculture & Rural Development, 2016).

It also contains minerals zinc, magnesium and selenium, helping to maintain that balance of nutrients in an active body.

The taste is one of the most delicious in the world of cooking, and asparagus season is always an exciting time for chefs, who look forward to new ways to bring out the best in the vibrant but delicately flavored spears.

Asparagus is best when very fresh, so try to find a bunch at a quality organic store or farmers’ market.

Look for tender young stems for the best taste experience.

However, this recipe is perfectly fine with tougher asparagus if that’s all you can find.

The spears are sliced along their length and then tossed in a delicious coating to help them crisp up, then baked in a hot oven. 

These are great as a healthy snack or would be excellent as a side with some baked fish. Try dipping them in a soft-boiled egg for a nutritious breakfast.

Preparation time: 10 minutes

Cooking time: 15-20 minutes

Ingredients:

• 10 asparagus spears
• 1 egg
• 1 cup ground almonds
• 1 cup chia seeds
• 2 cups breadcrumbs (can use gluten-free breadcrumbs)
• 1 tablespoon extra-virgin olive oil
• 1 lemon, quartered
• 2 – 3 mints 
• 1 teaspoon of salt
• 1 teaspoon of grounded black pepper

Directions:

1. Preheat the oven to 450°F.
2. Slice the asparagus into long “fries” lengthways.
3. Mix the ground almonds, chia seeds and breadcrumbs in a bowl and spread onto a plate.
4. Crack the egg into another bowl.
5. Toss the asparagus fries into the egg and then into the breadcrumb mixture and repeat if necessary until coated evenly.
6. Place on a baking sheet and drizzle with olive oil, and season with salt and pepper.
7. Bake for 15-20 minutes until golden brown and crisp.
8. Drizzle with a little lemon juice and serve with mint.

5. Eggplant ‘Fries’

Eggplants are a great source of vitamins and minerals, including vitamin C, vitamin K, and manganese.

They also contain nasunin, a powerful antioxidant found in the skin, which helps combat oxidative stress.

Low in calories and naturally fat-free, they are an excellent choice for a healthy diet.

The flavor of eggplant is mild and slightly earthy, making it the perfect base for bold seasonings.

When prepared correctly, eggplant fries become wonderfully crispy on the outside and tender on the inside, offering a guilt-free indulgence.

Eggplants are best when fresh and firm to the touch, so look for a high-quality eggplant at your local farmers’ market or grocery store.

While fresh is always best, this recipe works well with any eggplant you have on hand.

The eggplant is cut into long, thin strips and coated in a flavorful breading that crisps up beautifully when baked.

These fries are perfect for snacking or as a side dish and pair wonderfully with dipping sauces like marinara or garlic aioli.

Preparation time: 10 minutes

Cooking time: 20 minutes

Ingredients:

• 1 large eggplant
• 1 cup breadcrumbs (use gluten-free if preferred)
• 1/4 cup grated Parmesan cheese (optional)
• 1 spring onion, chopped
• 1 teaspoon of garlic powder
• 1 teaspoon of smoked paprika
• 1 teaspoon of salt
• 1 teaspoon of black pepper
• 1 egg
• 1 tablespoon milk (or dairy-free alternative)
• 2 tablespoons extra-virgin olive oil

Directions:

1. Preheat your oven to 425°F and line a baking sheet with parchment paper.
2. Slice the eggplant into long, thin strips, leaving the skin on for added texture and nutrients.
3. In a bowl, mix breadcrumbs, Parmesan (if using), garlic powder, smoked paprika, salt, and black pepper.
4. In a separate bowl, whisk together the egg and milk.
5. Dip each eggplant strip into the egg mixture, then roll it in the breadcrumb mixture until evenly coated.
6. Arrange the coated eggplant strips on the baking sheet in a single layer. Drizzle lightly with olive oil.
7. Bake for 20 minutes, flipping halfway through, until golden brown and crispy.
8. Let the fries cool slightly before serving.

Creative Dip Suggestions

The perfect companion to any fry alternative is a flavorful, healthy dip. 

While the fries themselves can stand alone as a delicious snack or side, pairing them with the right dip elevates the experience and adds an extra layer of flavor. 

Here are some creative and healthy dips that complement the taste and texture of your french fry alternatives:

1. Greek Yogurt-Based Dip

Greek yogurt-based dips are creamy, tangy, and packed with protein, making them a guilt-free addition to your fry platter.

One of the most popular options is tzatziki, a refreshing dip made with Greek yogurt, grated cucumber, garlic, lemon juice, and dill.

The cool, herby flavors of tzatziki perfectly balance the warmth and crispiness of baked fries, especially root vegetable or potato fries.

Pro Tip: Add a sprinkle of fresh mint or a dash of olive oil to enhance the flavors.

If you prefer something spicier, mix Greek yogurt with sriracha or chipotle for a fiery twist.

2. Hummus

Hummus, a creamy dip made from blended chickpeas, tahini, olive oil, garlic, and lemon juice, is a versatile and nutrient-rich option.

Its earthy flavor pairs particularly well with root vegetable fries like butternut squash or turnip fries.

Hummus is high in fiber, healthy fats, and plant-based protein, making it both a tasty and satisfying choice.

Pro Tip: Experiment with flavored hummus varieties, such as roasted red pepper, spicy harissa, or sun-dried tomato, to complement different fry alternatives.

3. Guacamole

Guacamole is a creamy and flavorful avocado-based dip that adds a rich, buttery element to your fry alternatives.

Its smooth texture and vibrant flavors of lime, cilantro, and chili make it an excellent match for kale fries or zucchini fries.

Packed with healthy monounsaturated fats, guacamole is not just delicious but also heart-healthy.

Pro Tip: For extra texture, add diced tomatoes, onions, or even pomegranate seeds to your guacamole.

If you’re feeling adventurous, try a spicy guacamole infused with jalapeños or a smoky version with chipotle peppers.

Tips for Perfect Crispiness

Achieving perfectly crispy baked fries is all about technique. Here’s a detailed guide to help you elevate your homemade fries to restaurant-quality crispiness:

Use Parchment Paper

Parchment paper is your best friend when baking fries. 

It creates a non-stick surface, which means your fries won’t stick to the pan and tear when you try to flip them. 

This also ensures even browning, as each fry can crisp up without clinging to the pan.

Don’t Overcrowd the Baking Sheet

Overcrowding is one of the most common mistakes when baking fries. 

When fries are piled on top of each other or placed too closely, they steam instead of roasting. 

To ensure crispiness, spread the fries in a single layer with a little space between each one. 

If you’re making a large batch, use multiple baking sheets or bake them in batches.

Flip Halfway Through Baking

Flipping the fries midway through cooking ensures even browning on all sides. 

Use a spatula or tongs to carefully turn them over, being mindful to avoid breaking them.

This step also allows you to check on their progress and adjust their position if certain fries are browning faster than others.

Soak the Fries Before Baking

After cutting your potatoes, soak them in cold water for at least 30 minutes or up to overnight if you want. 

This step removes excess starch, which helps the fries crisp up in the oven.

Remember to pat them completely dry before seasoning and baking.

Use a High-Heat Baking Method

High temperatures are key for crispy fries. 

Bake your fries at 425°F to 450°F (220°C to 230°C). 

The high heat draws out moisture and promotes caramelization, giving the fries that golden, crunchy exterior.

Preheat the Baking Sheet

Placing fries on a hot baking sheet jumpstarts the crisping process. 

Preheat the sheet in the oven for a few minutes before adding the fries, and you’ll notice a significant improvement in their texture.

Coat Lightly with Oil

A thin, even coating of oil is essential, so its best to use neutral oils with a high smoke point. 

Toss the fries thoroughly to ensure they’re evenly coated.

Avoid using too much oil, as this can make them greasy.

Season After Baking for Extra Crispiness

While it’s tempting to add salt before baking, doing so can draw out moisture from the potatoes, making them less crispy. 

For the best results, season with salt and other dry spices immediately after they come out of the oven.

Conclusion

French fries are a beloved indulgence, but there are healthier choices rather than the traditional deep fried ones. 

Trying out healthier alternatives like, root vegetable fries, kale chips, asparagus fries, and eggplant fries, not only satisfies your cravings but its also guilt-free knowing you chose the better option. 

You can even try your hand at fries that are not on this list; carrot fries, jicama fries, those that are also healthy option and is packed with essential vitamins, minerals, and antioxidants.

Baking instead of frying ensures that these fries remain crisp and flavorful while avoiding the harmful effects of high-temperature frying, such as the formation of toxins like acrylamide. 

Using techniques like soaking, preheating baking sheets, and seasoning after baking can elevate the texture and taste of your fries, making them a delicious and wholesome addition to your diet.

Pair these fries with creative, healthy dips like Greek yogurt-based tzatziki, hummus, guacamole, or spicy tomato salsa to add even more flavor and variety to your snack or meal. 

By making these small changes, you can enjoy the crispiness and flavor of fries while prioritizing your health and well-being. 

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FAQs

1. What is healthier than French fries?

Baked alternatives like kale chips and root vegetable fries are healthier because they are lower in fat and calories and richer in vitamins and fiber.

2. What to eat when craving fries on keto?

• Opt for eggplant, kale, and asparagus fries coated in almond flour and baked. 
• These are low in carbs and keto-friendly.

3. What is the healthiest way to eat fries?

• Baking fries with a light coating of extra-virgin olive oil and seasoning is the healthiest option.
• Using air fryers is another excellent alternative for crispy fries with minimal oil.