If you were worried that you had to give up fries with keto, this Keto French Fries recipe will help you put those worries aside!
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This Keto Fries recipe couldn’t be easier! All you need is a rutabaga (more on this veggie in a moment!), olive oil, seasoned salt, and pepper. Serve alongside a burger (with a lettuce bun if you’d like) and a little no added sugar ketchup for the ultimate burger-and-fries experience.
Why You’ll Love These Keto Fries
- It’s an easy, 4-ingredient recipe.
- Serve alongside a bunless burger and some no added sugar ketchup for a tasty meal.
- They’re an excellent source of Vitamin C, Vitamin E, potassium, calcium, and magnesium.
Ingredients Needed to Make This Keto Fries Recipe
Ingredient quantities for these homemade keto fries are located in the recipe card at the end of the post.
- Rutabaga
- Olive oil
- Seasoned salt
- Pepper
What is a Rutabaga?!
That 👆 is a rutabaga!
It’s a cruciferous root vegetable – in contrast, a potato is a non-cruciferous root vegetable. Rutabagas are a staple in Northern European cuisine and are also referred to as a “Swedish turnip.”
If you purchase them at the grocery store, you’ll find that they are covered in a waxy coating, which helps prevent them from drying out during storage. Before you consume a rutabaga, you will want to remove the waxy coating. In this recipe, you will also remove the peel.
Are Rutabagas Low in Carbs?
They’re not the lowest-carb vegetable out there, but compared to traditional fries made with potatoes, they’re significantly lower in carbs:
- 100g rutabaga = 6.3g net carbs
- 100g potato = 18.8g net carbs
As you can see, an equal amount of rutabaga is 1/3 the net carbs of a potato.
How to Make Keto French Fries {Quick Overview}
This is just a quick overview of some of the steps involved in making the low carb fries. For the recipe in detail, including exact measurements used at each step, scroll to the recipe card at the end of the post.
Peel rutabaga. (Photo 1)
Cut into fry-sized strips and season per recipe instructions. (Photo 2)
Place seasoned fries onto non-stick baking sheets (I used two medium sheets) in a single layer. (Photo 3)
NOTE: I lined my sheets with parchment paper for better photos, but this isn’t necessary.
Bake for 18-30 minutes, tossing every five minutes, until the fries have started to brown. (Photo 4)
NOTE: Photos 3 and 4 show only half of the fries this recipe makes. As noted, to bake all of the fries, you will need to use two baking sheets.
What Goes with Keto French Fries?
- Do you want to make keto burger recipe with those fries?
- Learn how to make a cheeseburger casserole keto-friendly with this easy recipe.
- You can eat chili on the keto diet by using this amazing recipe the whole family will love!
- After you make a keto hot dog casserole you will realize that anything is possible!
- Add some protein to your meal by making this low carb turkey casserole.
- Tired of ketchup? Spice up your fries with our best keto BBQ sauce recipe!
- Enjoy your keto fries with chili? Yes, you can have chili cheese fries on the keto diet!
Is Ketchup Keto-Friendly?
You probably noticed the ketchup in the photo above.
If you buy (or make) ketchup with no added sugar, then ketchup is keto-friendly.
You can’t use a lot of it (1 tbsp is 1-2g net carbs), but a little goes a long way in providing that traditional fries-and-ketchup experience!
Here are a few of the no added sugar ketchup brands I’ve tried and liked:
- (2g net carbs per 1 tbsp) Simple Truth Organic No Sugar Added Ketchup (if your area has Kroger grocery stores, this is a convenient and affordable option; if you don’t live near a Kroger, check to see if any of your local grocery chains have their own sugar-free ketchup)
- (2g net carbs per 1 tbsp) Primal Kitchen Organic Unsweetened Ketchup
- (1g net carbs per 1 tbsp) G Hughes Sugar Free Ketchup (this is sweetened with a small amount of sucralose)
Can I Eat French Fries When Eating the Keto Diet?
No, you need to avoid eating any French fries made from potatoes while eating the keto diet. However, these keto fries substitute are a worthy replacement and can be eaten in moderation.
Also, you must avoid the temptation of eating French fries during any keto fast food experiences. I have made these useful food ordering guides for when you eat Keto McDonalds, Burger King Keto, Low Carb Chick-fil-A and Wendys Keto.
What is a Good Substitute for French Fries on the Keto Diet?
You can eat French fries on the keto diet when you substitute potatoes with a rutabaga. A rutabaga has fewer net carbs than potatoes and can be eaten on the keto diet.
When eaten within the macro guidelines of the keto diet and baked correctly, a rutabaga successfully replaces potatoes when you want to eat French fries.
Are Rutabaga Fries Very Low in Carbs?
A small portion of these fries contains 6g net carbs. You won’t be able to eat these low carb fries with reckless abandon, but you will be able to enjoy enough to be satisfied!
Nutrition Facts for This Easy Keto Fry Recipe
Per serving (10 total servings):
- 59 calories
- 3g fat
- 1g protein
- 6g net carbs
More Keto Sides
Eating the keto diet requires many delicious keto side dishes, here a some that other people made who like this recipe:
- You can eat antipasto salad on the keto diet by following our recipe!
- Can I eat mac and cheese on the keto diet? With this recipe you can and it is delicious!
- Keto Cornbread
- This easy keto-friendly egg salad is a perfect complimentary side dish. It is sooo creamy!
- Check out our best keto radish recipes, especally our oven roasted recipe.
- Learn how to make cauliflower mashed potatoes keto-friendly by following this simple recipe.
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Keto Fries
Ingredients
- 2 lb rutabaga 1 large rutabaga
- 2 tbsp olive oil
- 1/2 tsp seasoned salt
- 1/2 tsp pepper
Instructions
- Preheat oven to 400 F.
- Peel rutabaga and slice into thin, fry-shaped pieces.
- Add rutabaga fries to a large bowl and add olive oil, seasoned salt, and pepper. Toss to coat.
- Place seasoned fries onto non-stick baking sheets (I used two medium sheets) in a single layer. (I lined my sheets with parchment paper for better photos, but this isn’t necessary.)
- Bake for 18-30 minutes, tossing every five minutes, until the fries have started to brown.
Notes
Nutrition Disclaimer
Nutrition facts are included as a courtesy only. They are accurate to the best of our knowledge based on the ingredients and brands used, but their accuracy is not guaranteed. If applicable, sugar alcohols have already been removed from the total carb count.
Keto Dinners Ideas that go Well with Keto Fries
These are some great keto dinner ideas to serve your Keto French Fries with:
On this blog, you’ll find recipes and tips that will help you live a delicious low-sugar and low-carb life. Thanks for visiting!
I never purchased a rutabaga before but this recipe for Keto Fries looked too good to ignore. Thank you so much for these tasty fries! I made them last night to serve with dinner and they were delicious. My kids and husband gave these fries high ratings and I will certainly make them again.
Could you do them in the air fryer as well?
Hi Kimberly, Yes! You can make them in the air fryer. I haven’t found them to be any crispier when made in the air fryer, but it’s a good alternative to the oven.